I-Hummus ingenye yokudla okuthandayo okungenayo i-gluten. Mina nomyeni wami sineziqukathi ezimbili noma ezintathu esiqandisini sethu nganoma isiphi isikhathi. Ngesikhathi esiphundu ngokwayo, eqoqwe ama-veggies ahlanzekile noma ama-gluten-free, ama-hummus nawo adonsa amahlombe amahle ngaphezu kwama-saladi futhi ahlangene ngamasangweji esikhundleni se-mayo / lwesinaphi. Inhlobonhlobo, enempilo, engokwemvelo engenalo gluten ... futhi kulula ukwenza ekhaya.
Ukwenza i-hummus kusuka ekuqaleni ilula futhi kulula. I-Chickpeas, i-tahini (i-sesame yokunamathisela), ne-garlic iphonswa nge-processor yokudla ize izithako zihlangane. Amanzi noma i-aquafaba ("ijusi" egcinwe kusuka ku-can of chickpeas) ifakwe kancane kancane ku-processor yokudla kuze kube yilapho i-hummus isisindo esilula futhi ifinyelela ukuvumelana okufisayo. Isizini ukunambitha ngosawoti kanye nepelepele bese ugcoba amafutha omnqumo phezulu njengendlela yokuhlobisa kokugcina.
Le recipe eyisisekelo ye-hummus ifana nengubo engenalutho. Hlanganisa eminye imifino, imifino, kanye nokuvuna ukunambitheka i-hummus ezindleleni ezimnandi, zokudala.
Ijisi le-lemon kanye ne-basil fresh yizithako engizikhonzile ozengezela kum hummus eyenziwe. Bright, flavorful, futhi okukhumbuza ehlobo. Ngaphambi kokukhonza, ngigcoba ngamafutha omnqumo ngaphezu kwe-hummus. Uma ngibaphethe, ngizofafaza amantongomane asepineti kanye ne-basil esanda kuqoshwa phezulu.
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!
Okuzokwenza
- 2 15.5 oz amathini ama-chickpeas (eyaziwa nangokuthi ubhontshisi be-garbanzo), ahlanjululwe futhi anqunywe, ijusi ligcinwe
- 3 tbsp. tahini
- 1 indebe (iphakanyisiwe) amaqabunga ase-basil amasha
- Umusi we-1 lemon
- 2 clove garlic, ehlutshiwe futhi ehlukanisiwe
- 2 tbsp. amafutha omnqumo engeziwe, ahlukaniswe
- usawoti kanye nopelepele ukunambitha
Indlela Yokwenza
- Faka ama-chickpeas, tahini, basil, ijusi kalamula, negalikhi esitsheni se-processor yokudla. Pula kuze kube yilapho izithako ziqoshiwe futhi zihlangene.
- Ngomsebenzi wokucubungula ukudla, wengeze kancane kancane isipuni samafutha omnqumo okulandelwa yi juke ye-chickpea egciniwe kuze kube yilapho i-hummus ifinyelela ukuvumelana okufisayo. (Akudingeki usebenzise yonke ijusi egcinwe. Ngangisebenzisa nje cishe ingxenye).
- Isikhathi se-hummus nosawoti kanye ne-pepper, ukunambitha. Pulse futhi kuze kube bushelelezi.
- I-Scoop hummus ibe isitsha esihlukile noma isitsha sokukhonza. Gcoba nge-isipuni esisele yamafutha omnqumo. Khonza ngokushesha, noma isiqandisini ngaphambi kokukhonza.
Isikhumbuzo: Njalo qinisekisa ukuthi umsebenzi wakho owenziwe, izinto, amapanini namathuluzi akhululekile kwe-gluten. Hlala ufunda amalebula womkhiqizo ukuqinisekisa ukuthi umkhiqizo awunama-gluten. 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 | 294 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 176 mg |
| Ama-carbohydrate | 43 g |
| I-Fiber Dietary | 11 g |
| Amaphrotheni | 14 g |