Cilantro - ungayithanda noma uyayinzonda. Kodwa, uma uyayithanda, ke lokhu iresiphi ye hummus yimi! Ukuhlangana okubushelelezi kwe-hummus kuhlangene ne-flavor elimnandi, elimnandi lemonon nge-cilantro twist.
Okuzokwenza
- 1 (ama-ounces angu-16) angaba ngamakhakhamba noma ubhontshisi we-garbanzo
- I-1/4 indebe yetshezi kusukela ku-chickpeas
- Izipuni ezintathu kuya ku-5
- ijusi lemon (kuye ngokuthi ukunambitheka)
- 1 1/2 wezipuni
- tahini
- 2 clove garlic, ochotshoziwe
- 1/2 isipuni usawoti
- 2 wezipuni amafutha omnqumo
- 1 ithisipuni cilantro, eqoshiwe
Indlela Yokwenza
- Gcoba ama-chickpeas bese ubeka eceleni uketshezi oluvela emanzini.
- Hlanganisa izithako ezisele ezitholakala ku-blender noma inqubo yokudla. Engeza i-1/4 indebe yetshezi kusuka ku-chickpeas. Hlanganisa imizuzu engu-3 ukuya kwemihlanu ephansi kuze kube yilapho uxubene kahle futhi ubushelelezi.
- Indawo ekukhonzeni isitsha, futhi udale umthombo ongajulile phakathi nendawo ye-hummus. Engeza inani elincane (i-1 kuya kwezingu-2 wezipuni) wamafutha omnqumo emthonjeni.
- Gcoba nge-cilantro eyengeziwe (ozikhethela). Khonza ngokushesha nge- pita isinkwa esisha, esifudumele noma esinesisindo, noma ikhava nesifriji.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 296 |
| Inani lamafutha | 10 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 138 mg |
| Ama-carbohydrate | 42 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 13 g |