I-Hummus cishe enye yezokudla eMpumalanga Ephakathi eyaziwa kakhulu ngenxa yokuthandwa kwayo emhlabeni jikelele. Idiphopia esekelwe e-chickpea ingatholakala ezitolo eziningi zokudla ezivamile eNyakatho Melika nakwamanye amamenyu amaningi okudlela aseMiddle East.
Igama elithi hummus livela egameni laseGibhithe elibizwa ngokuthi i-chickpeas, isithako esiyisisekelo esiyinhloko, nakuba kunamanye amabhontshisi amaningi angasetshenziswa esikhundleni salokho. Izinguquko zesimanje se-hummus recipe zingatholakala ngaphambi kwekhulu le-13 ezincwadini zokupheka zaseGibhithe.
I-Hummus ivame ukukhonzwa njengengxenye yethreti ye-appetizer (noma i-mezze) eceleni kwe-falafel, isitshalo seqanda kanye nosuce we-tahini. Isinkwa esisha esiphundu noma esiphundukile kanye nemifino ingafakwa kuwo. Yenza futhi isidlo sokugcwalisa nesondlo.
Kuvame ukuvuthwa ngezinongo ezifana ne-cumin noma i-sumac futhi ingakhonzwa ihlotshiswe ngamafutha omnqumo, utamatisi oqoshiwe, amathanga ekhukhamba, iparsley noma i-cilantro, ama-chickpeas nama-pine nuts.
Ukutholakala okulungiselelwe kwezithako zokwenza i-hummus kuyingxenye ekuthandweni kwayo emazweni afana ne-Egypt, Jordan ne-Syria. Futhi ukuhambisana kwayo kokubili inyama kanye nobisi kwenza kube kufaneleka imithetho yamaJuda yokudla, ngakho-ke, ethandwa kakhulu kwa-Israyeli.
I-Tahini iyinhlangano yendabuko futhi ebalulekile yeresiphi ye- hummus futhi ayikwazi ukushintshwa. Kodwa-ke, ingasuswa.
Okuzokwenza
- I-16 16 oz ingamakhokheji noma ubhontshisi we-garbanzo
- 1/4 indebe yetshezi kusuka ku-can
- ama-chickpeas
- 3-5 wezipuni juice juice (kuye ngokuthi ukunambitheka)
- 1 1/2 wezipuni we-tahini (sesame unamathisele)
- 2 clove garlic, ehlutshiwe futhi ochotshoziwe
- 1/2 isipuni usawoti
- 2 wezipuni amafutha omnqumo
Indlela Yokwenza
Gcoba ama-chickpeas bese ubeka eceleni uketshezi oluvela ku-can. Hlanganisa ama-chickpeas akhishwe, ijusi lemon, isinamisi enamathele, ugarlic ochotshoziwe nosawoti ku-blender noma inqubo yokudla. Engeza indebe ye-1/4 ye-liquid egciniwe kusukela ku-chickpeas. Hlanganisa imizuzu engu-3-5 ngokuphansi kuze kube yilapho uxubene kahle futhi ubushelelezi.
Faka endaweni yokukhonza, bese udala umthombo ongajulile phakathi nendawo ye-hummus.
Engeza inani elincane (1-2 wezipuni) wamafutha omnqumo emthonjeni.
Gcoba nge-parsley (ozikhethela).
Khonza ngokushesha nge- pita isinkwa esisha, esifudumele noma esinesisindo, noma ikhava nesifriji.
Izinguquko
Ukuze uthole i-hummus spicier, engeza i-chile ebomvu eline-sliced noma i-dash ye-pepper cayenne.
Ukugcina i-Hummus
I-Hummus ingafakwa esiqandisini izinsuku ezingu-3 futhi ingagcinwa efrijini kuze kube inyanga eyodwa. Engeza amafutha omnqumo amancane uma kubonakala sengathi eyomile kakhulu.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 445 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 206 mg |
| Ama-carbohydrate | 63 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 19 g |