Ngingadla isisindo sami ku-hummus, amaprotheni aphezulu, i-fibre ecebile enziwe ngama-bean garbanzo (owaziwa ngokuthi yi-chickpeas). I-silky ebushelelezi, enomnandi, enempilo ... yini ongayithandi?
I-recipe engenayo i-gluten-free-free for hummus eyenziwe ngokwenzayo iyashesha futhi kulula ukwenza kwiprosesa yokudla kanye nokunye okwezomnotho ukuthenga i-hummus.
I-chickpeas, i-tahini (i-sesame unamathisele), ijusi kalamula, i-garlic, ne-parsley ixoshwa nge-processor yokudla ize izithako zihlangane. Amafutha omnqumo kanye nenani elifiswayo le-Aquafaba ("ijusi" eligcinwe kusuka ku-can of chickpeas) kancane kancane lenezelwe kwiprosesa yokudla kuze kube yilapho i-hummus ingenalutho elula futhi ifinyelela ukuvumelana okufisayo. Isizini ukunambitha ngosawoti kanye nopelepele bese ugoqa amafutha omnqumo kanye ne-parsley phezulu njengendlela yokuhlobisa kokugcina.
Le recipe eyisisekelo ye-hummus ifana nengubo engenalutho. Hlanganisa eminye imifino, imifino, kanye nokuvuna ukunambitheka i-hummus ezindleleni ezimnandi, zokudala.
Ukuze uthole i-hummus enhle kakhulu, ngithatha amaminithi ayishumi futhi ngisuse izikhumba kusuka kubhontshisi ngayinye. Kuzwakala njengomsebenzi owusizo, kodwa uhamba ngokushesha, ikakhulukazi uma unezandla ezingaphezulu ukukusiza (uthole izingane ezihilelekile!) Ukubunjwa kwe-hummus kulula kakhulu ngaphandle kwezikhumba, ukuphupha nokuphuza. Ngokuqinisekile akuyona isinyathelo esidingekayo, kodwa uma ungakaze wenze i-hummus ngaphandle kwezikhumba ngaphambili, zama futhi ubone ukuthi yini oyithandayo!
Kubuyekezwe ngo-June 2016 nguStephanie Kirkos.
Okuzokwenza
- 4 amathini-ounce amathini
- i-garbanzo ubhontshisi aka chickpeas (i-liquid reserved)
- Indebe 3/4
- I-Tahini Paste (i-sesame ibhotela ye-seed)
- 1/3 indebe yamanzi kalamula (esanda kufakwa)
- 2 tbsp igcoke ugarlic
- 6 tbsp igcoke iparsley + 1 tbsp (igcinwe ukuhlobisa)
- 3/4 indebe yamafutha omnqumo
- 1 tbsp coriander (umhlabathi)
- 1 tbsp i-cumin (umhlabathi)
- 2 tsp usawoti (noma ukunambitha)
- Ground pepper (ukunambitha)
Indlela Yokwenza
- Faka ama-chickpeas, tahini, ujusi kalamula, i-garlic, ne-parsley esitsheni se-processor yokudla. Pula kuze kube yilapho izithako ziqoshiwe futhi zihlangene.
- Ngomsebenzi wokucubungula ukudla, faka kancane kancane amafutha omnqumo.
- Engeza i-coriander ne-cumin. Pulse futhi kuze kube bushelelezi. Uma kunesidingo, engeza enye ye-chickpea liquid kuze kube yilapho i-hummus ifinyelela ukuvumelana okufisayo.
- I-Scoop hummus ibe esitsheni esihlukile. Isizini ukunambitha ngosawoti kanye nopelepele.
- Gcoba ngamafutha omnqumo okhanyayo kanye ne-tbsp eyengeziwe eqoshiwe.
- Khonza ama-crackers angenawo ama-gluten noma ama-veggies ahlanzekile ahlosiwe (ama-flavour akhuliswa ngobusuku bonke).
Isikhumbuzo: Njalo qinisekisa ukuthi umsebenzi wakho owenziwe, izinto, amapanini namathuluzi akhululekile kwe-gluten. Hlala ufunda amalebula womkhiqizo. Abakhi bangashintsha amafomu womkhiqizo ngaphandle kwesaziso. Lapho ungabaza, ungathengi noma usebenzise umkhiqizo ngaphambi kokuxhumana nomkhiqizi ukuqinisekisa ukuthi umkhiqizo awunawo gluten.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 102 |
| Inani lamafutha | 5 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 3 g |
| I-cholesterol | 0 mg |
| I-sodium | 116 mg |
| Ama-carbohydrate | 11 g |
| I-Fiber Dietary | 3 g |
| Amaphrotheni | 4 g |