Ukwengeza utamatisi omisiwe oshisa ilanga ku-recipe ye-hummus recipe yenza okuncane kokuthungwa nombala kanye nokudla okuningi. Ukwenza hummus okuzenzelayo kulula - maneka konke ku-blender noma inqubo yokudla, futhi usebenze kuze kube yilapho ibushelelezi.
I-Hummus iyinhlangano yokudla yemifino, i-vegan ne-gluten.
Okuzokwenza
- I-ounce engama-15 ingakwazi ukupheka ama-chickpeas, igcwele (i-garbanzo ubhontshisi)
- 1/4 indebe yamafutha omnqumo
- 1/4 indebe
- Utamatisi obomiswe ngelangeni (ngamafutha noma kabusha)
- 2 tbsp. ijusi lemon
- 3 clove garlic
- 1/2 tsp. i-paprika
- 2 tbsp. amanzi
- 1/4 tsp. usawoti
Indlela Yokwenza
- Hlela zonke izithako ku-processor yokudla noma i-blender kuze kube yilapho ubushelelezi, ungeze amanzi amaningi uma kudingeka. Yilokho kuphela! Jabulela i-hummus yakho yokuzenzela.
- Uma ukhetha, ungabuye wengeze utamatisi omiswe ilanga ekugcineni, futhi usebenzise i-hummus kuze kube yilapho utamatisi ehlelwe kahle kunokuba ubusheleleke ngokuphelele. Lokhu kuzonikeza i-hummus yakho ukuthungwa okungaphezulu uma ukhetha.
- Uma i-blender yakho ingenamandla okwanele ukuphatha utamatisi omisiwe welanga, kungase kudingeke ukuba ubanike i-chop ehlabayo ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 283 |
| Inani lamafutha | 12 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 7 g |
| I-cholesterol | 0 mg |
| I-sodium | 209 mg |
| Ama-carbohydrate | 36 g |
| I-Fiber Dietary | 7 g |
| Amaphrotheni | 11 g |