Le avocado iyinhle! Uzoyithanda ukunambitheka kwe-avocado kuhlanganiswe ne-nutty of chickpeas.
Okuzokwenza
- 1 (i-16 oz.) Ingaba i-chickpeas (noma i-garbanzo ubhontshisi)
- 1 i-avocado ephakathi (i-halved, i-pitted, nenyama isusiwe)
- I-1/4 indebe yetshezi kusuka ku-can of chickpeas
- Izipuni ezintathu kuya ku-5
- ijusi lemon (kuye ngokuthi ukunambitheka)
- 1 1/2 wezipuni tehini
- 2 clove garlic (ochotshoziwe)
- 1/2 isipuni usawoti
- 2 wezipuni amafutha omnqumo
Indlela Yokwenza
- Gcoba ama-chickpeas bese ubeka eceleni amanzi kusuka ku-can.
- Hlanganisa izithako ezisele ezitholakala ku-blender noma inqubo yokudla.
- Engeza i-1/4 indebe yetshezi kusuka ku-chickpeas.
- Hlanganisa imizuzu engu-3 ukuya kwemihlanu ephansi kuze kube yilapho uxubene kahle futhi ubushelelezi.
Indawo ekukhonzeni isitsha, futhi udale umthombo ongajulile phakathi nendawo ye-hummus. Engeza inani elincane (i-1 kuya kwezingu-2 wezipuni) wamafutha omnqumo emthonjeni. Gcoba nge-parsley (ozikhethela).
Khonza ngokushesha nge- pita isinkwa esisha, esifudumele noma esinesisindo, noma ikhava nesifriji.
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 | 537 |
| Inani lamafutha | 23 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 0 mg |
| I-sodium | 210 mg |
| Ama-carbohydrate | 68 g |
| I-Fiber Dietary | 16 g |
| Amaphrotheni | 21 g |