I-chickpeas (i- pois chiches ngesiFulentshi noma i- hummus ngesi-Arabhu) iyinhloko eyaziwayo ekuphekeni kwaseMoroccan. Kulesi iresiphi, ama-chickpeas omisiwe agwetshiwe, ahlutshiwe bese ephekwe kuze kube yilapho ithenda ne-anyanisi, i-safoni, usawoti kanye nopelepele. Amabhontshisi ahlanzekile futhi ingxube eholayo ingakhonzwa njengophothiwe noma ehlanjululwe ukufana okufana nesobho. Geza ngamafutha omnqumo, noma wengeze i-dab encane yebhotela kanye ne-cayenne encane njengento yokuhlobisa.
Vumela amahora ayisishiyagalombili noma ubusuku bonke ubambe izinkukhu. Ukuze ulungiselele mahhala amafutha, amafutha omnqumo angase ashiywe, kodwa qaphela ukuthi uboleka ukunambitheka nokuhambisana okushelelekile kwe- serrouda ehlanzekile .
Qaphela ukuthi igama elithi serrouda lingase libheke nesaladi le-chickpeas ku-tomato sauce. Futhi zama i- Bessara , i-puree ye-bean puree eyomile engasetshenziswa njenge-dip noma isobho.
Okuzokwenza
- Izinkomishi ezi- 1 1/2 ezomisiwe (cishe izinkomishi ezingu-4 zenziwe futhi zihlutshiwe)
- 1/4 indebe yamafutha omnqumo (okukhethwa kukho)
- I-anyanisi e-1, eqoshiwe ngokweqile
- 1 ithisipuni usawoti
- 1/2 isipuni pepper
- izinsafa ze-safoni, izinsimbi
- i-pinch of turmeric
- usawoti owengeziwe nopelepele ukunambitha
- i-cayenne pepper noma i-paprika ukunambitha
- i-cumin ukunambitha
- ibhotela noma amafutha omnqumo ukunambitha
Indlela Yokwenza
Ngokuhamba kwesikhathi, faka izinkukhu ezomisiwe esitsheni esikhulu bese ugcwalisa ngamanzi kampompi. Shiya ama-chickpeas ukuze unciphise ubusuku noma okungenani amahora angu-8. Gcoba ama-chickpeas bese ususa isikhumba. (Qaphela: Ungakwazi ukucubungula ama-chickpeas ngokuwafaka phakathi kwe-forefinger yakho nesithupha, noma ngokugcoba ama-chickpeas ngamandla phakathi kwamathayi ekhishi ukuze ukhulule izikhumba.) Qhubekela esiteji esilandelayo, noma ushise ama-chickpeas kuze kube yilapho udinga.
Beka ama-chickpeas ahlutshiwe, ahlutshiwe ebhodweni le-quart 3 kanye no-anyanisi, amafutha nezinongo. Engeza izindebe ezintathu zamanzi bese uletha emathumba. Ukumboza, ukunciphisa ukushisa, futhi ubumbise ama-chickpeas cishe amahora angu-1/2, noma kuze kube ithenda.
Dlulisa ama-chickpeas kanye ne-liquid yawo ngokusebenzisa umshini wokudla, noma i-puree konke okusesisithombeni sokudla kuze kube bushelelezi. Engeza amanzi angeziwe uma kudingeka khona ukunikeza noma ukudilika okuncane okwanele ukuthulula, noma isobho elimhlophe, elihlanzekile. Isizini ukunambitha ngosawoti owengeziwe nopelepele.
Khonza i- serrouda efudumele njenge-isobho, ididiza, i-side noma i-dinner elula nesinkwa sokudlulela. Uma ufisa, uhlobise i-chickpea puree ngamafutha omnqumo noma ibhotela nokuthungula okulula kwepayipi noma i-paprika. I-Cumin ingabuye yengezwe njengesiko.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 625 |
| Inani lamafutha | 22 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 12 g |
| I-cholesterol | 0 mg |
| I-sodium | 435 mg |
| Ama-carbohydrate | 84 g |
| I-Fiber Dietary | 18 g |
| Amaphrotheni | 27 g |