Le hummus elula futhi enomnandi kanye nesinkwa yemifino ekhethiwe ayilutho neze!
Yisho inzuzo yemifino engenampilo futhi uqale ukufaka emithwalweni yalezi zikhumba ezinama-tangy, ezinye ze-hummus ezinamakha amaprotheni, nemikhiqizo emihle. Lezi zikhumba ziyizincomo zami kuphela nezintandokazi zomuntu siqu kodwa uzizwe ukhululekile ukuzama ukushintsha ama-veggies ukudala ukwakha islakhi egcwele ukunambitheka futhi egcwele amavithamini nezakhi.
Izwi kubantu abahlakaniphile--ngokuhlanganiswa kwezinyosi ezifakwe emathisini kanye ne-hummus zibukeka zisabekayo ndawonye - cishe njengezobuciko-kodwa futhi zenza lesi sandwich siphatheke kabi ngakho-ke qiniseka ukuthi usebenzisa inqubo yokunamathisela iphepha ukugcina isangweji ndawonye.
Futhi yeah, njengoba ungase ucabange ngokusuka kwejubisi elidliwayo kanye ne-hummus, cishe awufuni le sandwich ehleli efrijini usuku lonke, noma.
Okuzokwenza
- 2 tincetu zesinkwa (rye)
- 3 tbsp hummus (noma yiluphi uhlobo ombalayo!)
- 3 izingcezu ezinamathele ezinamatamatisi
- 2 amaqabunga amakhulu e-ulethisi (mhlawumbe i-lettuce ibhotela)
- Izingane ezimbili izaqathe (eziqoshiwe)
- 1 tbsp anyanisi (
- anyanisi obomvu okufakwe ngokusheshayo )
- 4 izingcezu zezinyosi (ezifakwe emathisini)
- Iziqephu ezingu-4 ze-kimchi pickles
Indlela Yokwenza
- Gcoba izinkwa ezimbili zesinkwa bese uzibeka ephepheni lephepha lokusika.
- Ngokufanayo uphonsa uhlangothi ngalunye nge-hummus. Ngesinye isiqeshana, bamba izinkukhu zikamaki, izinyosi ezifakwe emathinini, kanye anyanisi obomvu oqoshiwe phezulu. Phezulu ngesanqante esisikiwe.
- Kwesinye isiqephu sesinkwa, engeza utamatisi ne-ulethisi.
- Hlanganisa ngokucophelela lezi zicucu ezimbili bese ugoqa ngokuqinile ephepheni le-wax noma iphepha lokusika. Sika ngesigamu ngokushesha kakhulu ngokucindezela phansi isicwebeji bese udweba ummese osihliwe ngaphesheya kwesi sandwich ngokunyakaza okusheshayo okusheshayo. Khonza ngokushesha njengoba le sandwich ijwayele ukuzithola!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 722 |
| Inani lamafutha | 44 g |
| I-Fat egcwele | 6 g |
| I-Fat Unsaturated | 30 g |
| I-cholesterol | 0 mg |
| I-sodium | I-1,774 mg |
| Ama-carbohydrate | 74 g |
| I-Fiber Dietary | 15 g |
| Amaphrotheni | 15 g |