Dzimwe nguva Hummus inowana rap yakaipa nekuda kwayo yakakora-mafuta, iyo inobva kuTaini mukupararira. Yakagadzirwa pasi pevhu yearideri nemafuta, tahini inokweretesa kubwinya kwakasviba uye kunaka kwakapfuma kune chickpea mash. Izvi zvinonyoresa hummus recipe inotsiva yakawanda yemutambo wetihini ne yogurt, zvichiita kuti ive yakanaka yakawanda-mafuta mamwe nzira pasina kurashikirwa kukuru kwekunaka.
Iwe unogona kushandira hummus sekumbikira kwemiti yemichero kana pita chips, uzviparidze pane sandwich panzvimbo yemusayadhi wenguva dzose kana mayonnaise, kana kuti uishandise kupfeka saladi kana ndiro ye pasta. Kana uchinge waziva ruzivo rwekutanga, zviri nyore kuchinja hummus yako nekuisa mbeu dzakasiyana-siyana kune chickpeas kana kuwedzera mavhenekeri akasiyana-siyana uye mavara nemasanganisi akadai sundried tomato, maorivhi, makwenzi matsva uye kunyange bhakoni inogumbusa.
Zvamunoda
- 1 15-chero ipi zvayo inogona kubva kune chickpeas (kana
- garbanzo nyemba , yakanatswa; save water)
- 1 kusvika 2 clove garlic (yakapwanyika)
- 1 tablespoon
- mumonia
- 1 tablespoon tahini
- 1/2 mukombe
- plain yogurt
- 1 teaspoon munyu
Nzira Yokuita Izvo
- Mushandi wekudya unobatanidza nyemba, garlic, jisi remuti, tahini (kana zvichidikanwa) uye yogurt. Bata zvakanaka. Wedzera munyu uye mubatanidza kusvikira yakanyorova uye yakasviba.
- Kuti uchepise hummus kana zvichidikanwa, wedzera zvishoma zviduku kubva mumuchiri, pamusoro pepasipuni panguva. Iwe unogonawo kusanganiswa mumvura inodziya kana maorivhi kuti usunungure kuparadzira zvakanyanya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 689 |
| Total Fat | 15 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 8 mg |
| Sodium | 370 mg |
| Carbohydrates | 111 g |
| Dietary Fiber | 20 g |
| Protein | 35 g |