Iyi avocado inoshamisa! Iwe uchada kunakidza kweavocado pamwe chete nekudya kwechickpeas.
Zvamunoda
- 1 (16 oz.) Inogona kubva kune chickpeas (kana garbanzo nyemba)
- 1 yepaccado avocado (hafu, yakamiswa, uye nyama yakabviswa)
- 1/4 kapu yakasviba kubva kunogona kwechickpeas
- 3 kusvika ku5 tablespoons
- mbuu (zvichienderana nekuravira)
- 1 1/2 tablespoons tahini
- 2 clove garlic (yakapwanyika)
- 1/2 teaspoon munyu
- 2 tablespoons mafuta omuorivhi
Nzira Yokuita Izvo
- Dhonza chickpeas uye sarudza pamvura kubva pane.
- Gadzirai zvimwe zvakasanganiswa mu blender kana purogiramu yekudya.
- Wedzera 1/4 kapu yemvura kubva kuchickpeas.
- Ita maminitsi matatu kusvika ku5 pazasi kusvikira wakanyatsosanganiswa uye wakanyatsonaka.
Isa pakushumira ndiro, uye uite chitubu chisina kudzika mukati mekumusoro. Wedzerai zvishoma (1 kusvika ku 2 mapuniko) emafuta emuorivhi mukati memvura. Gadzirira neparsley (kusarudza).
Shumira pakarepo nemvura yakachena, inodziya kana yakashambadza pita , kana chivharo uye refrigerate.
Kuchengeta Hummus
Hummus inogona kuiswa firiji kwemazuva matatu uye inogona kuchengetwa mufriji kusvikira mwedzi umwe. Wedzerai mafuta mashoma omuorivhi kana ichiita kunge yakaoma.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 537 |
| Total Fat | 23 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 0 mg |
| Sodium | 210 mg |
| Carbohydrates | 68 g |
| Dietary Fiber | 16 g |
| Protein | 21 g |