I-Hummus - ethandwa kakhulu, i-chickpea ethobekile-iyingxenye ebalulekile yokudla kulo lonke elaseMpumalanga Ephakathi. E-Israel, lapho kusetshenzwa khona kwasekuseni, kwasemini, isidlo sakusihlwa, kanye nezikhathi zokudla, kuyisithonjana esivamile.
Namuhla, ungathola amashubhu we-hummus ezitolo ezinkulu emhlabeni jikelele, kuzo zonke izinhlobo zama-flavour. Kodwa akukho okunye okushaya i-hummus, futhi uma uthola i-hang ye-recipe eyisisekelo, ungakwazi ukuyifaka ukuze uthole kahle ukuthungwa nokuvutha kwakho oyifunayo. Kukhona cishe eziningi zokupheka hummus njengoba kukhona abantu abakwenzayo, kodwa version Giora Shimoni kuyinto isibonelo esivamile Israyeli-style hummus.
Khonza i-hummus ngesinkwa se-pita esanda kubhakwa , njengokungcolisa ama-veggies, ngama-wraps noma ama-sandwich e-falafel , noma njengengxenye ye-mezze ekusakazeni. Noma, thola emakhakheni asekuseni ehhotela lase-Israel odumile , bese uqala usuku lwakho nge-pita egcwele i-hummus ne- Salad yase-Israel . Amathuba angapheli ngempela!
Ufuna udokotela wakho hummus ngaphambi kokukhonza? Yifake esitsheni esingenalutho, yenza kahle isiyingi ngemuva kwesipuni, futhi ufafaze isipayisi sakho ozithandayo noma umxube we-spice - i-paprika noma i-za'atar ephumiwe yizo zombili izinketho ezinkulu. Ungayigqoka ngokuqhubekayo ngokufaka ama-pine nuts kanye nama- chickpeas ashisayo . Noma gxuma ezinobomvu ezibomvu eziqoshiwe eziqoshiwe noma iminqumo kanye ne-lemon zest.
Ihlelwe nguMiri Rotkovitz
Okuzokwenza
- 1 3/4 izinkomishi / 350 g chickpeas (owomile, aka garbanzo ubhontshisi)
- 1 ithisipuni yokupheka soda
- 1/3 indebe tahini (umhlabathi we-sesame imbewu unamathisele)
- 2 ulamula (ijusi olusha olomisiwe, ukunambitha, izipuni ezine-4 kuya kwezingu-6)
- 3 clove garlic (oqoshiwe)
- 1 ithisipuni usawoti
- 1/4 isipuni pepper
- 1/4 isipuni se-paprika
- Garnish: amafutha omnqumo (extra virgin)
- Garnish: parsley (fresh, eqoshiwe)
Indlela Yokwenza
1. Beka ama-chickpeas esitsheni esikhulu. Engeza amanzi anele abandayo ukumboza ama-chickpeas ngamasentimitha ambalwa. Gcoba isitsha ngokugqoka epulasitiki noma ithawula elihlanzekile itiye futhi uvumele ukugoqa ubusuku bonke.
2. Geza bese ugeza izinkukhu. Beka esitokisini esikhulu, engeza i-soda yokubhaka, namanzi abandayo abandayo okumboza ama-chickpeas ngamasentimitha amabili. Letha emathumba, uhlasele noma yikuphi ukuqhuma okwenyuka phezulu. Ukumboza imbiza, ukunciphisa ukushisa kuya phansi, bese ubamba imizuzu engu-45 kuya ehoreni, noma kuze kube yilapho izinkukhu zishintsha ngokwanele ukuchoboza phakathi kweminwe yakho.
3. Gcina cishe 1/2 indebe yesikhumba sokupheka, bese ugeza bese usula ama-chickpeas. Gcina isipuni noma amabili ama-chickpeas okuphekwe wokuhlobisa, uma ufisa.
4. Beka ama-chickpeas okuphekwe, i-tahini, ijusi kalamula, u-garlic, usawoti, pepper, ne-paprika endaweni yokucubungula ukudla. Puree kuze kube bushelelezi. Uma i-hummus isinyene noma isomile, engeza kancane amanzi okupheka noma ijusi elilodwa lemonti noma i-tahini ukuze unambitha.
5. Ukukhonza, faka i-hummus esitsheni, bese usebenzisa ngemuva kwekhasi ukwenza umthombo ongajulile phakathi. Beka ama-chickpeas agodliwe emthonjeni, ugcobe ngamafutha omnqumo, futhi uhlobise nge-parsley eqoshiwe kanye ne-paprika ejwayelekile noma ephuzi. I-Leftover hummus ingagcinwa esitsheni esingenalutho esiqandisini esiqandisini izinsuku ezintathu ukuya kwezinsuku ezine. Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 262 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 334 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 12 g |