Yenza i-hummus enamafutha aphansi futhi ayancishisiwe ngaphandle kwamafutha nale recipe engenamaphilisi e-hummus recipe. U-Rip Esselstyn, umbhali we- The Engine 2 Diet , uthi, "Lokhu kusakazeka kakhulu kunazo zonke. Ungathola ukuhluka kwale recipe cishe noma yisiphi isitolo sokudla, kodwa amaphesenti angu-95 awo anziwe ngamafutha omnqumo noma i- tahini (i-sesame unamathisele) , ephoqa okuqukethwe kwe-fat. Ukubheja kwakho okungcono ukuthatha imizuzu emithathu bese wenza ibheki ngeSonto okuzohlala kuwe ngesonto. "
I-Hummus iphezulu amaprotheni futhi yenza isiphuzo esiphuthumayo esiphuthumayo. Yiphule nge isanqante esiphundu, izitshalo ze-celery noma i-pepper enompheki osikiwe. Kuyinto yokwengeza okukhulu kwis sandwich noma ukugoqa, ukufaka ukunambitheka nokucwilisa ngenkathi kubambe imifino ndawonye. Kuyisisekelo esihle sokusebenzisa ukwengeza ezinye izithako nokushintsha ukunambitheka. Bona zonke izizathu eziyisithupha ukuthi kungani zonke izikhumba kufanele zithande i-hummus .
Okuzokwenza
- 1 (ama-15-ounce) angamakhokheji (ahlanjululwe futhi ahliwe.) Ngaphandle kwalokho, ungaqala ngama-chickpeas omisiwe, usebenzisa i-1/3 pound yamabhontshisi omisiwe ukukhiqiza ama-ounces angu-15 ama-chickpeas okuphekwe.)
- 2 clove garlic (oqoshiwe)
- Izipuni ezimbili kuya kwezingu-3 fresh ijusi kalamula
- 1 ithisipuni
- I-Bragg Liquid Aminos noma i-low-sodium
- tamari
- 3 wezipuni amanzi (noma
- umhluzi wemifino )
Indlela Yokwenza
- Hlanganisa zonke izithako zibe unamathisela obukhulu, usebenzisa amanzi amancane uma kudingeka ukuze ufeze ukuvumelana okufisayo.
- Khonza i-chilled noma ekamelweni lokushisa.
Bona futhi:
- I-Hummus Recipe e-Indian-Spiced Spiced
- I-Hummus ye-Gluten-Free White
- I-Vegan Easy I-Sun-eyomile Tomato i-Hummus Recipe
Isitoreji kanye neShelf Ukuphila kwe-Hummus e-Homemade Low-Fat
Gcina i-hummus yakho eyenziwe ngokwezifiso esiqandisini. Kufanele igcine izinsuku ezintathu ukuya kwezinhlanu.
Ungamisa futhi i-hummus yakho futhi ujabulele izinyanga eziyisithupha kuya kweziyisishiyagalombili. Njengoba sesivele ihlangene, akufanele ubone inguquko enkulu ekuthunjweni ngemuva kokuyithinta. Mane nje unikeze ukuxuba okuhle futhi wengeze amanzi amancane uma kubonakala sengathi ikhulu kakhulu emva kokudonsa.
Izinguquko ze-Vegan-Fat Vegan Hummus
Yenza ngokwezifiso i-vegan hummus yakho ephansi-fat ngokufaka eyodwa noma ngaphezulu kokulandelayo:
- Izipuni ezimbili eziphethwe yisobho
- I-jalapeño esisha (i-seeded futhi iqoshiwe)
- 1 i-pepper ebomvu ye-bell (egosiwe, ehlwanyelwe, futhi eqoshiwe)
- 1 indebe iKalamata iminqumo
Le recipe ye-hummus iresiphi ephansi iphinde iphelelwe imvume evela ku-Engine Engine Diet nguRip Esselstyn
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 202 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 134 mg |
| Ama-carbohydrate | 35 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 11 g |