Ngezinye izikhathi i-Hummus ithola i-rap embi ngokuqukethwe kwayo kwamafutha aphezulu, okuvela ku-tahini ekusakazeni. Ekhiqizwe imbewu ye-sunflower kanye namafutha, u-tahini uboleka ukuthungathwa okubushelelezi nokuvutha okucebile ku-chickpea mash. Le ndlela elula ye-hummus iresiphi ithatha indawo enkulu ye-tahini yendabuko nge-yogurt, okwenza kube yindlela engcono ephansi ye-fat ngaphandle kokulahlekelwa okukhulu kwe-flavour.
Ungakwazi ukukhonza i-hummus njengendwangu yokudla imifino noma i-pita chips, isakaze esasikweni esikhundleni se-mustard noma imayonnaise, noma uyisebenzise ukugqoka isaladi noma isitsha se-pasta. Uma usuqaphela iresiphi eyisisekelo, kulula ukwenza ngokwezifiso i-hummus yakho ngokufaka esikhundleni sebhontshisi ehlukene kuma-chickpeas noma ukwengeza ama-flavour ahlukahlukene kanye nama-texture nama-tomato, ama-olive, ama-herb fresh kanye ne-bacon.
Okuzokwenza
- I-15-ounce iyakwazi ye-chickpeas (noma
- i-garbanzo ubhontshisi , idonswe; londoloza uketshezi)
- Ama-clove angu-1 kuya kwangu-2 (achotshoziwe)
- Isipuni esingu-1
- ijusi lemon
- 1 isipuni tahini
- 1/2 indebe
- i-yogurt elula
- 1 ithisipuni usawoti
Indlela Yokwenza
- Ku- processor yokudla kuhlanganisa ubhontshisi, i-garlic, ijusi lemon, i-tahini (uma ifunwa) ne-yogurt. Faka kahle kahle. Engeza usawoti futhi uhlanganise kuze kube bushelelezi futhi obuhle.
- Ukuze unciphise i-hummus uma kunesidingo, engeza kancane kancane ketshezi kusukela ku-chickpeas, mayelana ne-isipuni ngesikhathi esisodwa. Ungabuye uxubane emanzini afudumele noma ngamafutha omnqumo ukuze ukhulule nakwezinye izindawo.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 689 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 8 mg |
| I-sodium | 370 mg |
| Ama-carbohydrate | 111 g |
| I-Fiber Dietary | 20 g |
| Amaphrotheni | 35 g |