I-carrot ekhethiwe yomswakama i-hummus ingenye yezindlela zami ezintsha ezithandayo zokuphambanisa lokhu kusakazwa kwe-chickpea yakudala. Smear it on a buned seeded multigrain bun futhi wengeze yonke imifino oyikhonzile crispy for ngokumangalisayo ukuthatha sandwich yemifino.
Okuzokwenza
- Ngokuba i-carrot esiphundu i-hummus:
- 1 izaqathi eziyizinkulungwane (eziqoshiwe zibe izingxenye ezingu-1 intshi)
- 3 i-garlic clove
- 4 wezipuni amafutha omnqumo extra virgin (ihlukaniswe)
- Izinkomishi eziyi-1/2 izinkukhu eziphekwe (zihlanjululwe futhi zikhishwe uma zisuka ku-can)
- 1/4 indebe tahini
- 2 wezipuni juice fresh lemon
- I-1/4 indebe yamanzi (kanye nokunye okuncane uma kunesidingo)
- 1/2 isipuni umhlabathi cumin
- 1/2 isipuni isisindo somunwe
- 1/2 isipuni usawoti
- 1/2 isipuni sriracha
- NgeSandwich:
- 1 i-multgrain bun (isinkwa)
- Izipuni ezimbili eziqoshiwe zikaroti hummus
- amaqatha ambalwa ekhukhamba entsha
- amathanga ambalwa utamatisi omusha
- 2 wezipuni amahlumela fresh
- Isipuni esingu-1
- ama-anyanisi abomvu okuphuziwe ngokushesha
- Amasongo ambalwa we-banana pepper
Indlela Yokwenza
--- I-SPICY CARROT HUMMUS ---
- Qala ngokuxosha izaqathe negalikhi ngesigamu samafutha omnqumo nolwandle usawoti bese uwagcoba ku-ovini 425 F kuze kube ithenda - imizuzu engaba ngu-20 - ukuphonsa izaqathe phakathi kwenqubo yokupheka. Uma usuphekwe, faka eceleni futhi uvumele ukupholisa.
- Faka izaqathe eziphekwe futhi ezihlile, ama-clove e-garlic, i-tahini, i-2 tbsp ijusi kalamula, amanzi, nezinongo endaweni yokucubungula ukudla bese uphahla kuze kube bushelelezi - uma i-hummus isinyene kakhulu iqhubeka nefaka amafutha omnqumo kanye / noma amanzi kuze kube yilapho ibushelelezi futhi inambitheka.
- Gxila kakhulu kuSriracha njengoba ungakwazi ukusingatha bese uzinika ngosawoti kanye nopelepele. Sebenzisa ngokushesha noma isiqandisini.
--- FOR THE SANDWICH ---
- Gcoba bun yakho ye-multigrain buned bese wengeza u-smear we-carrot esiphundu i-hummus eceleni. Gcoba utamatisi, amahlumela, i-pepper yebhanana, u-anyanisi obomvu okufakiwe okusheshayo, namakhukhamba. Thatha enye ingxenye yesigqoko se-multigrain esinezinhlanzi esinezinhlanzi futhi uyibeke phezulu. Khonza ngokushesha.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 2823 |
| Inani lamafutha | 173 g |
| I-Fat egcwele | 23 g |
| I-Fat Unsaturated | 90 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,012 mg |
| Ama-carbohydrate | 255 g |
| I-Fiber Dietary | 62 g |
| Amaphrotheni | 102 g |