Le recipe i-hummus isebenzisa ubhontshisi omhlophe esikhundleni sezinkukhu zendabuko. Zama lokhu ukuze uthole okunye okunambithekayo kunesi-hummus esisekelwe ku-chickpea.
Okuzokwenza
- 2 ½ izinkomishi ubhontshisi omhlophe, ugonywe futhi uhlanjululwe, noma ugwetshiwe uma usebenzisa omisiwe
- Amapuni we-1 1/2 we-tahini
- 1 ½ wezipuni amafutha omnqumo
- Isipuni esingu-1
- ijusi elimnandi lemon
- 1/2 isipuni cumin
- I-1/2 clove ka-garlic, echotshoziwe
- 1/2 isipuni usawoti
- amanzi njengoba kudingeka
Indlela Yokwenza
- Ku-blender noma iprosesa yokudla, hlanganisa ubhontshisi omhlophe.
- Engeza i-tahini, ijusi lemon, i-cumin, i-garlic, amafutha omnqumo, nosawoti kuze kube yilapho izithako zakha ukuvumelana okunamakha, okunamathisela.
- Engeza amanani amancane amanzi njengoba kudingekile kuze kuthunyelwe ukufunwa.
- Thela ingxube esitsheni esikhulu sokukhonza. Vala isiqandisini ngehora elilodwa noma usebenze ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 137 |
| Inani lamafutha | 3 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 1 g |
| I-cholesterol | 0 mg |
| I-sodium | 10 mg |
| Ama-carbohydrate | 22 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 7 g |