Baba ganoush (ngezinye izikhathi ubizwa ngokuthi baba ghanoush), i-Middle East isakazeka futhi idiphoza, ifana ne-hummus kodwa yenziwa ngesitshalo seqanda esikhundleni sezinkukhu (ubhontshisi be-garbanzo).
Le recipe yemifino kanye ne-vegan ikakhulukazi i-hummus-like njengoba isebenzisa ezinye izinkukhu zokuthungwa okwedlulele. Nakuba ukufaka ama-chickpeas ku-baba ghanoush akuyona neze yendabuko, kunikeza amandla okuthuthukisa amaprotheni aphelele kubantu abadla imifino kanye nemifino , (noma noma ubani odla kakhulu amaprotheni ). Amalungiselelo amaningi aseMiddle East asebenzisa isitshalo seqanda nje esigcwele iziqholo, noma ngaphandle kwe- tahini .
Ngokwesiko, isitshalo seqanda kufanele sibongwe ngelangabi elivulekile, noma okungenani ku-grill, kepha i-ovini, njengaleli iresiphi, izosebenza futhi, ngokusobala kunambitheka omncane ongcolile. Kodwa njengo hummus, akuyona indlela engalungile yokwenza i-baba ganoush, ngombono wami (ezinye zokupheka ngisho nokubiza imayonnaise). Mina ngiyakuthanda nganoma iyiphi indlela okwenziwe ngayo!
Ngandlela-thile, kunezizathu eziningi zokuthi kungani zonke izitha zibonakala zithanda i-hummus kakhulu, okusho ukuthi kunezizathu eziningi zokusola ukuthi uzothanda le recipe ye-hummus-like baba ghanoush.
Le iresiphi ye-baba ghanoush elula i-vegetarian, vegan, ne-gluten-free ngokuphelele. Ukuze uthole impendulo enempilo ngisho, ungase uzame le recipe ye- baba ganoush engenawo mahhala futhi engenamafutha .
Okuzokwenza
- 1 isitshalo seqanda esikhulu
- 1 i-chickpeas, idliwe (i-garbanzo ubhontshisi)
- 3 clove garlic
- 1/4 indebe yamanzi kalamula
- 3 tbsp.
- tahini
- Dash usawoti olwandle
- 1/4 indebe yamafutha omnqumo
- 2 tbsp. i-parsley eqoshiwe entsha (ozikhethela)
Indlela Yokwenza
- Hlanganisa isitshalo seqanda ngesigamu, bese ugosa ku-400 F ovini cishe imizuzu engama-45, noma kuze kube lula.
- Vumela ukupholisa kancane, bese uphuma ngaphakathi kwesitshalo seqanda, ushiye isikhumba ngemuva.
- Ku-blender noma iprosesa yokudla, hlanganisa isitshalo seqanda kanye nezithako ezisele, ngaphandle kwamafutha neparsley, kuze kube yilaphabushelelezi. Uxube luyoba lukhulu kakhulu. Kancane kancane ufake amafutha omnqumo uze uhlangane kahle.
- Hlanganisa ku-parsley ekhethiwe ekhethiwe ngesandla.
Iresiphi ekhonza iziphakamiso: Jabulela i-baba ghanoush yakho eyenziwe yenziwe nge-veggies, pita (noma yimuphi omunye uhlobo lwesiphambano), noma isasweji sisakazeka. Ukuze ukhonze, shayela ngamafutha omnqumo engeziwe (sebenzisa ikhwalithi engcono kakhulu) futhi ufafaze i-chili powder, i-paprika noma i-cumin ngombala omncane. Ngithanda ukusakaza i-baba ghanoush ku-tortilla yefulawa bese wengeza i-lettuce, utamatisi, nama-veggies wokugoqa isangweji le- vegan .
Amaqiniso Okudla:
Enye yokukhonza inikeza cishe: amakholori: 304; ama-kilojoule anamanoni: 118; inani eliphelele lamafutha: 13.1g 20%; amafutha agcwele: 1.7g, 8%; i-cholesterol: 0mg, i-0%; i-sodium: 58mg, i-2%; ama-carbohydrate angama-37.8g, 13%; i-fibre yokudla: 11.8g, 47%; ushukela: 7.3g; amaprotheni: 11.9g; i-vitamin A 3%, i-vitamin C 14%; i-calcium 9%; iron 23%, ngokusekelwe kokudla kwekhalori ka-2000.
Bheka futhi: Iresiphi ye-Baba Ganoush engenamafutha
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 280 |
| Inani lamafutha | 15 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 9 g |
| I-cholesterol | 0 mg |
| I-sodium | 150 mg |
| Ama-carbohydrate | 31 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 9 g |