Mabhega ebhinzi nhema. Slow-cooker chili . Muto wederere . Aya madhishi anoratidza kuti bhinzi inogona kuita chero chinhu, uye kana iwe waziva mabikirwo acho kubva pakutanga (kwete kuti hatidi kushandisa bhinzi dzemumagaba mupini), iwe unovhura marudzi ese emazano matsva ekudya kwemanheru. Hedzino mhando gumi neshanu dzebhinzi dzekugadzira kumba, pamwe nemamwe mabikirwo edu atinoda kuti tishandise mazviri.
RELATED: Mabikirwo Akaomeswa Beans (Nekuti Yep, Ndiyo Nzira Yakanyanya Kudzidya)
Bhinzi Chii, Chaizvo?
You know what beans is on a basic level, but let's get nerdy for a sec: Bhinzi imhando ye legume, zvichireva kuti dzakarimwa mumapods; bhinzi imhodzi inowanikwa mukati mepod plant. Kune angangoita mazana mana anozivikanwa emhando dzebhinzi dzinodyiwa, saka hapana kushayikwa kwemabikirwo ayo anogona kushandiswa mazviri. Kazhinji, ivo vanowanzove vane mashoma mumafuta uye matsime makuru ezvinomera-based protein uye fiber. Bhinzi dzinofarirwa pasi rese, kunyanya muchiLatin, Creole, French, Indian and Chinese cuisines.
Vanotengeswa zvose zvakaomeswa uye zvemumagaba. Bhinzi dzemumagaba dzakagadzirira kudyiwa, uku bhinzi dzakaomeswa vanoda TLC shoma vasati vadyiwa. Kutanga, dzinoda kunyudzwa usiku hwose mumvura kuti dzitange kupfava (kunyange kana iwe wakadzvinyirirwa kwenguva, uchivaunza kumota uye kuvabvumira kunyura kweawa kuchaita mano). Zvadaro, bhinzi dzinoda kudonhedzwa, dzakarungwa uye kubikwa nemvura yakachena kana zvimwe zvinongedzo senyama uye mashizha, izvo zvinowedzera kunaka kwavo. Zvichienderana nerudzi uye kukura kwebhinzi, kubika zvinogona kutora chero kubva paawa imwe kusvika kumatatu. Kana uchinge wapedza, dzinofanira kunge dzakanyorova uye dzakabikwa, asi dzichiri zvishoma al dente-kwete mushy. Vanogona kuchengetwa mufiriji kwevhiki, mufiriji kwemwedzi mitatu kana kudyiwa vachiona. Heino mhando gumi neshanu dzebhinzi kuti utange.
Mhando dzeBenzi
Westend61/Getty Images1. Black Beans
Per & frac12;-mukombe kushumira: 114 macalorie, 0g mafuta, 20g carbs, 8g protein, 7g fiber
Idzi dzinobva kuSouth neCentral America, saka hazvishamisi kuti ndivo nyeredzi yezvikafu zvakawanda zveLatin neCaribbean. Vane ruvara rwakapfava, runyoro uye ruvara rwakanaka, rwakapfava-sebhinzi zhinji, vanotora kunaka kwechero chavanenge vabikwa nacho. Zvidyo zvakakurumbira zvinosanganisira bhinzi nhema vari Cuban congrí , muto webhinzi nhema uye tacos.
Zviedze
- Mbatatisi Inotapira uye Black Bean Tacos ine Blue Cheese Crema
- Black Bean Burgers
- Kurumidza uye Nyore Spicy Coconut Black Bean Soup
Michelle Lee Photography/Getty Images2. Cannellini Beans
Per & frac12;-mukombe kushumira: 125 macalorie, 0g mafuta, 22g carbs, 9g protein, 6g fiber
Cannellini bhinzi dzinodiwa nekuda kwekusiyana-siyana, hunyoro hunyoro uye hunyoro. Kubva kuItari, dzave dzakajairika muUS, dzichiwanzo kushandiswa pasta ndiro, stews uye yechinyakare minestrone soup. Cannellini nyemba dzinogona kuvhiringidzika nyore nyore kune navy kana bhinzi huru dzekuchamhembe (dzose dziri nhatu mhando dzebhinzi chena), asi dzinenge dzakanyanya nyama uye pasi kupfuura zvese. Ivowo dzimwe nguva vanonzi bhinzi chena, kana iwe ukaona iyo yakanyorwa pachitoro chako.
Zviedze
- Braised Cannellini Beans ine Prosciutto uye Herbs
- Yakakangwa Squash Salad neWhite Beans, Breadcrumbs uye Preserved Lemon
- One-Pan Sausage ine Broccoli Rabe uye White Beans
Tharakorn Arunothai/EyeEm/Getty Images3. Kidney Beans
Per & frac12;-mukombe kushumira: 307 macalorie, 1g mafuta, 55g carbs, 22g protein, 23g fiber
Kana iwe wakambozvibvunza kuti vakawana kupi zita ravo, imhaka yekuti itsvo bhinzi dzakaumbwa seitsvo duku. Native kuCentral America neMexico, ivo vakapfava uye vasina kutapira mukunaka uye vanobika zvinyoro uye zvinyoro. Iwe unovawana mumatani echili yekubika, pamwe neminestrone soup, pasta e fagioli uye curries.
Zviedze
- Kale Minestrone
- Kitchen Sink Chili
- Pasta nebhinzi
Neha Gupta/Getty Images4. Garbanzo Beans
Per & frac12;-mukombe kushumira: 135 macalorie, 2g mafuta, 22g carbs, 7g protein, 6g fiber
Pamwe unovadaidza chickpeas pachinzvimbo. Chero nzira, bhinzi idzi dzine mashiripiti, dzinonaka uye dzakawanda. Iyo yakapfava, nutty legumes ibwe repakona rezvese Mediterranean uye Middle Eastern cuisine asi anozivikanwa pasi rese. Zviputse kuita hummus, zvigoche kusvika zvatsvuka, zvishandise munyama, curries kana saladi, shandura kuita maburger kana falafel - pantry ndiyo oyster yako.
Zviedze
- Chickpea uye Vegetable Coconut Curry
- Chickpea Burgers
- Easy Homemade Hummus neZa'atar Pita Chips
Sasha_Litt/Getty Images5. Navy Beans
Per & frac12;-mukombe kushumira: 351 macalorie, 2g mafuta, 63g carbs, 23g protein, 16g fiber
Navy beans (aka haricot beans) yakatanga kuPeru zviuru zvemakore apfuura. Zvisinei nemazita avo, machena muruvara uye anowanzo kuvhiringika nemamwe bhinzi chena, senge cannellini uye huru yekuchamhembe. Zvine velvety, starchy texture uye hazvina kwazvakarerekera, zvinyoro nutty flavour inogona kutora kuravira kwechero chadzinenge chabikirwa. Ungangozosangana nazvo mukubika bhinzi nesoup recipes, asi zvinogonawo kushandiswa akawanda chena bhinzi mabikirwo. Navy bhinzi pie zvakare iri resipi yakakurumbira mutsika dzeMuslim.
Zviedze
- Slow-Cooker Yakabikwa Beans
- Ham uye Navy Bean Soup
- Mediterranean White Bean Soup
Zvonimir Atletic/EyeEm/Getty Images6. Great Northern Beans
Per & frac12;-mukombe kushumira: 149 macalorie, 1g mafuta, 28g carbs, 10g protein, 6g fiber
Kana wanga usati waguta bhinzi chena pari zvino, heino imwe mhando yakanakira kubatanidza muto, soups uye chilis. Inobata chimiro chadzo zvakanaka uye inokwanisa kunwisa kunaka kwechero muto wadzinenge dzagadzirwa. Dzinozivikanwawo sebhinzi hombe chena, dzakatangira kuPeru uye dzakakura pakati pebhinzi diki nebhinzi hombe. Vane kupfava, kupfava kunhuhwirira kunoita kuti ivo vaende kune French cassoulet.
Zviedze
- White Beans neRosemary uye Caramelized Hanyanisi
- Tomato neWhite Bean Stew paToast
- White Turkey Chili with Avocado
Roberto Machado Noa7. Pinto Beans
Per & frac12;-mukombe kushumira: 335 macalorie, 1g mafuta, 60g carbs, 21g protein, 15g fiber
Odds iwe wakambove neizvi mubhinzi burrito kana sedivi rebhinzi dzakaomeswa pane yako yaunofarira yemuno cantina. Pinto bhinzi, dzakarimwa muSouth neCentral America yose, dzakakurumbira muMexico, Tex-Mex uye Latin cuisines. Iwo anonaka kupfuura mamwe marudzi ebhinzi, achizunungusa pasi, akapfuma, nutty flavour isingamboodza mwoyo.
Zviedze
- Homestyle Rice neBeans
- Southern Pinto Beans neHam Hocks
- Crock Pot Pinto Beans
Silvia Elena Castañeda Puchetta/EyeEm/Getty Images8. Lima Beans
Per & frac12;-mukombe kushumira: 88 macalorie, 1g mafuta, 16g carbs, 5g protein, 4g fiber
Idzi bhinzi dzinoravira dzakasiyana dzakaita rwendo kubva kuSouth America kuburikidza neMexico neAmerican Southwest. Dzakaita sechickpeas mupfungwa yekuti hadzinakidze um, bhinzi, nekuda kwekushaya izwi riri nani - ine nutty uye inotapira ine yakatsetseka, ine creamy texture (chero bedzi isati yanyanya kubikwa, iyo. inogona kuita kuvava.) Lima beans inodiwa kuSouthern-style butter beans, yakatumidzwa zita rekuti cream, decadent texture iyo bhinzi dzinowana padzinobika, pamwe ne sucotash. Izvo zvakare zvakakosha kune stew, soups uye kunyange bhinzi dip.
Zviedze
Kjerstin Gjengedal / Getty Mifananidzo9. Fava Beans
Per & frac12;-mukombe kushumira: 55 macalorie, 0g mafuta, 11g carbs, 5g protein, 5g fiber
Iyo inozivikanwawo sebhinzi yakakura, fava bhinzi inokohwewa kwese kweMedithera kune mbeu dzadzo dzakanaka, dzakakura. Izvo zvakajairika muMedithera uye Middle Eastern ndiro, asi zvakare ita stellar kuwedzera kune chero chitubu saladi kana soup. Fava bhinzi dzine nyama, inotsenga uye ine nutty, inotapira uye inovava zvishoma. Fungidzira kuti pane chikonzero chakanaka Hannibal Lecter anovada zvakanyanya.
Zviedze
- Foul Mudammas (Egyptian Fava Beans)
- Broad bhinzi Asparagus Pea Chitubu Panzanella Salad
- Spring Minestrone Soup nePistachio Parsley Gremolata
MirageC/Getty Mifananidzo10. Bhinzi chete
Per & frac12;-mukombe kushumira: 359 macalorie, 1g mafuta, 65g carbs, 25g protein, 17g fiber
Aya madiki bhinzi madiki ane mukurumbira muEast neSoutheast Asia, pamwe neIndia Subcontinent. Zvinoenda nemazita akawanda (green gram! maash! monggo!) uye zvinonaka zvishoma zvinotapira. Ani nani akatarisa Hofisi ungangove uchinetsekana kana iwo achinhuwa serufu, asi usatya-chete yakamera mung bhinzi isina kutenderera kwemhepo yakakwana kana kusukwa kunonhuwa. Kana dzakagadzirirwa zvakanaka, dzinonhuhwirira zvevhu nezvinomera. Mung bhinzi ndeyekuwedzera kune yakakurumbira kune stews, soups uye curries, uyezve anowanzo shandurwa kuita paste kune akasiyana siyana ekuAsia.
Zviedze
Michelle Arnold/EyeEm/Getty Images11. Bhinzi Dzvuku
Per & frac12;-mukombe kushumira: 307 macalorie, 1g mafuta, 55g carbs, 22g protein, 23g fiber
Vamwe vanhu vanofunga kuti bhinzi tsvuku nebhinzi dzeitsvo zvakafanana, asi zvakatosiyana. Bhinzi dzvuku (inonziwo adzuki beans) idiki, inonaka zvakanyanya uye ine ruvara rutsvuku rwakajeka kudarika bhinzi yeitsvo. Vanobva kuEast Asia uye vane hunyoro asi hupfu hwehupfu. Bhinzi dzvuku uye mupunga chinhu chikuru cheCreole, asi bhinzi dzvuku zvakare yakanaka kune masaradhi, bhinzi ndiro, curries kana kunyange hummus. Tsvuku bhinzi paste inowanikwawo mune mamwe madhiri eAsia, senge taiyaki.
Zviedze
- The Best Beans Tsvuku uye Mupunga
- Sweet Potato uye Adzuki Bean Soup
- Olive-Crusted Lamb with Adzuki Bean Stew
Isabelle Rozenbaum/Getty Mifananidzo12. Flageolet Beans
Per & frac12; -mukombe kushumira: 184 macalorie, 4g mafuta, 28g carbs, 10g protein, 11g fiber
Aya bhinzi madiki, akareruka anozivikanwa zvakanyanya muFrance, nyika yaakabva. Dzinotorwa nguva isati yakwana uye pakarepo dzakaomeswa, saka dzinochengeta ruvara rwadzo rwegirinhi kunyangwe iri rudzi rwebhinzi chena. Kana yabikwa uye yabikwa, bhinzi yeflageolet yakapfava, yakapfava uye yakapfava uye ine chimiro chakasimba, senge navy kana cannellini bhinzi. Zvishandise soups, stew nemasalad kana kuzvibikira ega sendiro yepadivi.
Zviedze
- Flageolet Beans ine Rosemary uye Thyme
- Chikafu cheGwayana neFlageolets neHerbs
- Flageolets ane Autumn Greens uye Fresh Bacon
Tharakorn Arunothai/EyeEm/Getty Images13. Soya bhinzi
Per & frac12; -mukombe kushumira: 65 macalorie, 3g mafuta, 5g carbs, 6g protein, 3g fiber
Heino imwe legume inogona kuzviita zvose, kubva kumukaka kusvika kune tofu kusvika kuhupfu. Soya bhinzi dzakatanga kukohwewa nevarimi vekuChina, asi dzakazara muAsia yese. Vane kunhuhwirira kwakashata nutty, kunovabvumira kutora kuravira kwechero chavanenge vabikwa nacho. Wedzera ivo kune zvimedu uye curries, kana snack pavari wega mushure mekukurumidza kugocha muchoto. (PS: Kana soya bhinzi dzinotorwa dzisati dzakura uye dzasiiwa mumapod adzo, dzinoenda nezita rekuti edamame panzvimbo.)
Zviedze
- Kongjang (Soybeans yakabikwa inotapira uye inonaka)
- Instant Pot Soybean Curry
- Soya Yakakangwa Nemunyu
Creativ Studio Heinemann/Getty Images14. Black-Eyed Peas
Per & frac12;-mukombe kushumira: 65 macalorie, 0g mafuta, 14g carbs, 2g protein, 4g fiber
Nyeredzi dzine maziso madema dzinobva kuAfrica, saka hazvishamisi kuti nei dzichiramba dziri mweya chikafu chikuru nhasi. Muchokwadi, vazhinji vekuMaodzanyemba neVatema vekuAmerica vanobika hari gore negore paZuva reGore Idzva kuti vawane rombo rakanaka. Vane kunhuhwirira, kunhuhwirira kwevhu uye kutsvinda, kunyorova kwemazino. Isu tinokurudzira kuve navo Maodzanyemba maitiro nedivi remupunga uye collard girini, kunyanya kana iwe uri wekutanga nguva.
Zviedze
Gabriel Vergani/EyeEm/Getty Images15. Nyemba
Per & frac12;-mukombe kushumira: 115 macalorie, 0g mafuta, 20g carbs, 9g protein, 8g fiber
Nyere dzinokandwa mumhuri imwechete nebhinzi nepizi sezvo dziri nyemba uye dzichikura mumapods. Vanobva kuEurope yose, Asia neNorth Africa uye mumarudzi akawanda akasiyana-siyana, anowanzotumidzwa nokuda kwemavara avo. Mhando imwe neimwe inosiyana mukunaka, saka inogona kubva kubva kutapira kusvika kune pasiy kune peppery. Nyeredzi dzinonyanya kushevedzwa mune soup uye stew mabikirwo, asi inzwa wakasununguka kukandira pamusoro pesadhi inotonhora kana kuwedzera kune chero vegan casseroles kana kubheka, zvakare. Vanonakawo nemazai, patositi uye mundiro dzemupunga.
Zviedze
- Creamy Vegan Lentil uye Yakakangwa Vegetable Bika
- Radicchio, Lentil uye Apple Salad ine Vegan Cashew Kupfeka
- Easy One-Pot Lentil Kielbasa Soup
RELATED: Unogona Kuchengeta Bhinzi Yakaomeswa Nguva Yakadii? Mhinduro Yakatishamisa
