Uma ujabulela i-hummus, uzothanda ngokugcwele, i-Middle Eastern fava ubhontshisi obomvu okukhumbuza ukusakazeka okuwaziwa kangcono okwenziwe nge-chickpeas. Indlela yendabuko yokuyithokozela isuke isinkwa sokufudumala se-pita sokudla kwasekuseni, nakuba singadliwa nganoma isiphi isikhathi sosuku. Le recipe yinto elula kakhulu - akukho ubilisiwe obhontshisi obomisiwe obudingekayo!
Okuzokwenza
- I-1 ingakwazi
- fava ubhontshisi
- I-teaspon i-garlic egayiwe (noma ama-clove amabili aqoshiwe)
- 1/2 ithisipuni ijusi lemon
- 1 isipuni tahini
- I-pinch usawoti
- 3 wezipuni amanzi ashisayo
- 1 isipuni samafutha omnqumo
- Ukuhlobisa okukhethwa kukho: i-parsley (eqoshiwe)
Indlela Yokwenza
- Esikhatsini se-saucepot, hlanganisa ubhontshisi (nge-liquid), i-garlic egayiwe, nejusi lemon . Letha kumathumba. Susa ekushiseni.
- Hlanganisa uketshezi okwedlulele kakhudlwana kanye nama coarsely mash faa beaf fax. Buyela ekushiseni okuphansi. Engeza u-tahini nosawoti. Engeza amanzi namafutha omnqumo , isipuni esisodwa ngesikhathi esisodwa, futhi ugqugquzele ukuvumelana okufisayo. Engeza amanzi amaningi noma amafutha omnqumo, uma kudingeka. Gcoba nge-parsley, uma ufisa.
- Khonza ngokudla kwasekuseni ngesinkwa esishisayo se-pita.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 127 |
| Inani lamafutha | 4 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 59 mg |
| Ama-carbohydrate | 18 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 6 g |