I-Hummus, igama lesi-Arabhu le-chickpea, liwukudla okuyisisekelo sokudla okuphakathi kwaseMpumalanga Ephakathi. Kuyinto elula futhi enempilo, isiphuzo, noma isiphuzo esenziwe ngama-chickpeas, i-sesame paste, ijusi lemon, u-garlic, amakhambi, kanye nezikhathi zokuphumula. Kuvame ukukhonjiswa ngemifino enqunyiwe njengezinqathe, isilimo esidliwayo esinamagatsha anamanzi, ukhukhamba, utamatisi, kanye ne-radishes kanye nokujikeleza okufudumayo kwesinkwa se-pita noma ama-pita chips ayenziwe. Futhi kuyilungiselelo kunoma iyiphi i-plate-mezze yaseMpumalanga Ephakathi.
Njengomunye owaziwa ngeMpumalanga Ephakathi, i- tahini , i-hummus ingapheli ngokuphelele. Izinkukhu zendabuko zingashintshwa nezinye ubhontshisi ezifana nobhontshisi omhlophe, ubhontshisi omnyama, noma ubhontshisi we-fava. I-tahini ingahle ishiywe kubantu abanesifo se-same nama-spices kanye nezikhathi zokunakekelwa kungashintshwa ngezindlela eziningi ezihlukahlukene ngokufaka i-cumin, i-oregano, i- sumac , i-pepper flakes, i- za'atar , i-paprika ne-rosemary.
I-Hummus iphinde ikhokhelwe ezinhlobonhlobo zezingxenye ezingaphezulu kwezinguquko ezijwayelekile zezingxube. Amanye ama-flavour amnandi afaka pepper obomvu othosiwe, u-garlic othosiwe, i-tomato omisiwe, isipinashi, ama-feta, ama-kalamata, ibhotela, i-yogurt, ibhotela le-almond, ithanga, ama-potato, i-soybean, i-tomato basil, i-walnuts, isitshalo seqanda esilusiwe, i-zucchini, i-jalapeno, i-chipotle, i-artichoke, ne-cranberry.
Nakuba ama- avocados awaziwa kangcono njengezithako eMexico naseNingizimu-ntshonalanga, umkhiqizo wabo ubangelwa ukuthi bajabule kakhulu. Ukunambitheka kwabo kuvela ngokwanele ngaphandle kokweqa amandla ama-chickpeas ne-tahini. Futhi-ke, bangezela ukudla okunomsoco okuningi ngamafutha abo enempilo, potassium ephezulu namavithamini B, C, noK.
Lezi zinsuku ungathola i-hummus yazo zonke izinhlobo kumamenyu we-Eastern Ephakathi noma indawo yokudlela yaseMedithera, kanye nokukwazi ukuthola izinhlobo zezinhlobo ze-hummus zendabuko nezithakazelisayo ezimakethe ezinkulu ezinkulu ngaphesheya kwe-United States.
Okuzokwenza
- Izinkomishi ezingu-1 1/2 ezinama-chickpeas anamathanga (ahlanjululwe futhi anqanyuliwe)
- 3 wezipuni tahini (sesame unamathisele)
- 2 clove garlic (ehlutshiwe)
- 2 wezipuni ujusi kalamula
- 1/4 indebe yamanzi
- 3/4 ithisipuni usawoti (noma ukunambitha)
- 1/4 isipuni omnyama pepper (noma ukunambitha)
- I-avocado egcwele evuthiwe
- Isipuni esingu-1 eqoshiwe i-dill fresh
- Isipuni esingu-1 eqoshiwe i-parsley entsha
- Okuzikhethela: imbewu kaphayini noma imbewu yamathanga yokuhlobisa
Indlela Yokwenza
- Hlanganisa i-avocado ngobude, susa umgodi futhi, usebenzisa i-spoon, ususa inyama.
- Yengeza inyama ye-avocado, ama-chickpeas ahlanjululwe futhi aphekiwe, i-sesame paste, i-clove ehlutshiwe, ijusi lemon, amanzi, usawoti, kanye nomshuzi omnyama ku-processor yokudla.
- Puree kuze kube bushelelezi ngokuphelele futhi ulungise usawoti kanye pepper ukuthanda kwakho.
- Hlanganisa i-dill eqoshiwe neparsley. Okuphezulu ngokufafaza kwama-pine nati noma imbewu yamathambo, uma ngabe ufisa.
- Khonza njengokungcola ngesinkwa esiphezulu se-pita noma amapayipi okugcoba ama-pita noma usakaze ngamasangweji. Gcina okusele esiqandisini embizeni ehlanganisiwe noma e-seran eqoshiwe.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 199 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 298 mg |
| Ama-carbohydrate | 25 g |
| I-Fiber Dietary | 6 g |
| Amaphrotheni | 8 g |