Bored of the avamile hummus zokupheka zokupheka? Zama lokhu okusebenzisa ubhontshisi omhlophe (ubhontshisi omkhulu osenyakatho, ubhontshisi bama-cannellini noma ubhontshisi be-navy) ngokushintshashintsha kwe-chickpea ejwayelekile (i-garbanzo bean) zokupheka hummus. Lona iresiphi elula yokugqoka ubhontshisi omhlophe owenziwe ngama-hummus izithako ezijwayele ukuzenzela, okufaka amafutha omnqumo, i-garlic, ne-lemon, futhi enotshiswe nge-cumin encane ne-parsley entsha, kodwa enziwe ngamabhontshisi amhlophe esikhundleni se-chickpeas for flavor ehluke ngokuphelele iphrofayli nokuthungwa. Uma ungenayo i-pepper emhlophe esandleni sakho, vele ususe noma usebenzise i-pepper of pepper ejwayelekile emnyama esikhundleni.
Ingabe i-hummus noma i-bhisikidi kuphela? Ngaphandle kwanoma yikuphi u- tahini, kungase kungabi yi-hummus kodwa nje ibhontshisi. Kodwa noma yini ofuna ukuyifonela, iphezulu kumaprotheyini, ephezulu e-fibre futhi ingasetshenziswa kunoma yini oyisebenzisa i-hummus noma ibhontshisi. Zama njengesikhwama semifino esasakazeka endaweni yesimayonnaise esingaphansi kwempilo (i-hummus isebenza ngokukhethekile emasakeni wesitshalo ngoba ihlangene kahle futhi ingaqhubeki), noma, ukuyisebenzisa njenge-hummus njengokungcolisa ngamapita, amaphuzu okugcoba noma ama-veggies.
Cishe cishe zonke izindlela zokupheka ze-hummus zokuzenzela, lo mbhobho omhlophe u-hummus udida uyinhlobo yemifino , i-vegan, futhi iphephile kunoma ubani one-gluten-free diet.
I-white human recipe ye-hummus iresiphi yama-Beans Bushs®.
Okuzokwenza
- 1/2 indebe yamafutha omnqumo
- 1/8 indebe ye-garlic clove, eqoshiwe
- 2 15.8-ounce amathini ubhontshisi omhlophe (amaBhontshi amakhulu aseNyakatho angcono kakhulu, kodwa ama-cannellini ubhontshisi noma amabhontshisi ama-navy abuyele kahle), agonywe futhi ahlanza
- 1/4 indebe fresh juice
- 1 tsp. umcibisholo womhlabathi
- 2 tbsp. i-parsley entsha eqoshiwe
- 1/2 tbsp. usawoti (usawoti olwandle noma usawoti wase-kosher uhlale uhamba phambili)
- 1 tsp. i-pepper emhlophe (ngokuzithandela kodwa ineza ukunambitheka okucebile okuhle)
- Gcoba pepper cayenne noma i-paprika (ozikhethela)
Indlela Yokwenza
- Esikhathini samapuphu amancane, hlanganisa amafutha omnqumo negaliki phezu kokushisa okuphakathi kuya phansi kuze kube yilapho igalikhi isuke ibolile kakhulu, uqaphele ukuthi ungashisi. Vumela ukupholisa kancane nokucindezela, ukugcina kokubili amafutha kanye negalikhi.
- Beka ubhontshisi omhlophe ku-processor yokudla noma i-blender, bese ufaka i-garlic esetsheziweyo, ijusi lemon, i-cumin ne-parsley. Inqubo kuze kube bushelelezi. Gcoba ngokucophelela ngamafutha omnqumo ehlongozwayo ngenkathi iprosesa yokudla noma i-blender isebenza futhi inqubo kuze kube yilapho kukhanya futhi kubushelelezi.
- Hlanganisa ubhontshisi wakho omhlophe ubhontshisi (usawoti usawoti noma usawoti wase-kosher cishe ngaso sonke isikhathi kangcono), pepper omhlophe kanye nokuthintwa kwamaphepheni e-cayenne noma i-paprika ngokuhlobisa okumibalabala.
- Khonza cool nge-pita isinkwa, bagel chips noma tortilla chips noma ahlukahlukene imifino eqoshiwe: baby izaqathe noma isanqante, izinti, isilimo esidliwayo esidliwayo esinamagatsha anamanzi, tincetu pepper tincetu, amakhowe elicwecwe noma tincetu jicama.
Kufana nale recipe ye-bean hummus recipe? Ungase futhi ufune ukuzama le recipe ye-tomas hummus recipe eyomisiwe yelanga , noma, ukuze uthole i-fat version version, zama le-hummus engenayo i-tahini .
Bheka futhi: Kungani izithandane zithanda hummus kakhulu?
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 677 |
| Inani lamafutha | 20 g |
| I-Fat egcwele | 3 g |
| I-Fat Unsaturated | 13 g |
| I-cholesterol | 0 mg |
| I-sodium | 603 mg |
| Ama-carbohydrate | 95 g |
| I-Fiber Dietary | 29 g |
| Amaphrotheni | 33 g |