Nakuba i-hummus igcwele amaprotheni, i-fiber yokudla kanye namafutha enempilo, ingahle ilandwe ngamakhalori. Eqinisweni, ibhubhu eyodwa ye-hummus ingaba nama-kilojoule angama-700. Futhi sonke siyazi ukuthi kulula kangakanani ukudla okuningi kwisitsha ngesikhathi esisodwa.
Kodwa ungafaki u-hummus ohlwini lwakho lokudla okunampilo okwamanje. Ngokushiya amanye amafutha omnqumo bese wengeza i-yogurt engekho fat kule recipe, kunamakholori ambalwa ngokukhonza. Lolu hlobo olukhanyisiwe lwe-hummus lunazo zonke izinto ongalindela ukuzithola kulesi sitsha esiphakathi sasempumalanga esiphakathi, kusukela ku-chickpeas ukuya ku-tahini emafutheni omnqumo, ku-garlic kanye ne-yogurt ukuze ubushelelezi obuningi. Zizwe ukhululekile ukufaka i-yogurt yesiGreki ngomthamo owengeziwe weprotheyini noshukela omncane. Khonza eceleni kwe-pita chips noma imifino ehlanzekile, noma sebenzisa njenge sandwich ekusakazeni esikhundleni semayonnaise. Vele uqiniseke ukuthi unamathele esilinganisweni sokukhonza se-1/4 indebe.
Okuzokwenza
- 1 15 oz. ingabe ubhontshisi we-garbanzo (ugonywe futhi uhlanjululwe)
- 1 i-garlic enkulu ye-clove
- 2 wezipuni amafutha omnqumo
- 1 isipuni tahini
- Isipuni esingu-1 ilamula lemon
- Isipuni esingu-1 esingelona fat fat yogurt (noma i-yogurt yamaGreki)
- 1/2 isipuni usawoti
- Dash pepper obomvu (umhlabathi)
Indlela Yokwenza
Beka zonke izithako ku-processor yokudla noma i-blender, futhi usebenze kuze kube yilapho uphelele ngokuphelele. Gcina izinsalela ezitsheni ezivotshwe izinsuku ezintathu.
Ama-calories Ngokukhonza (1/4 indebe) 119
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 257 |
| Inani lamafutha | 9 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 115 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 11 g |