U-Hummus uthola ukukhahlela nge-lemon ne-garlic! Iphunga elimnandi, elinamapulangwe lemon elihlangene negalikhi lenza i-hummus ngeke ukwazi ukuzisiza kude! Yibani nge-pita futhi une-appetizer esheshayo noma elula.
Okuzokwenza
- I-15-ounce ingaba nama-chickpeas noma ubhontshisi we-garbanzo
- 1 ithisipuni igayikhi egayiwe noma 2 clove garlic, ochotshoziwe
- 3 wezipuni juice juice
- 3 wezipuni amafutha omnqumo
- 1 ½ amathisipuni tahini
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-3-5 ngokuphansi kuze kube yilapho uxubene kahle futhi ubushelelezi.
Indawo ekukhonzeni isitsha, futhi udale umthombo ongajulile phakathi nendawo ye-hummus. Engeza inani elincane (1-2 wezipuni) wamafutha omnqumo emthonjeni. Khonza ngokushesha nge- pita isinkwa esisha, esifudumele noma esinesisindo, noma ikhava nesifriji.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 352 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 163 mg |
| Ama-carbohydrate | 42 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 14 g |