Kana iwe uchifarira kufara, iwe unofarira zvakazara, kuMiddle East fava chidimbu chiyeuchidzo chekupararira kunozivikanwa zviri nani kuitwa ne chickpeas. Nzira yekunakidzwa nayo inotora chingwa chakanaka chepita chekudya chamangwanani, kunyange chinogona kudyiwa chero nguva yezuva. Iyi kamukira yakanyanya nyore - hapana kuwira kwehairi dzakaoma dzinodiwa!
Zvamunoda
- 1 inogona kubva
- fava bean
- 1 teaspon minced garlic (kana 2 mavhavha akanyatsoputirwa)
- 1/2 teaspoon jisi remon
- 1 tablespoon tahini
- Mhangura yemunyu
- 3 tablespoons mvura inopisa
- 1 tablespoon mafuta omuorivhi
- Kuzvishongedza zvingasarudzwa: parsley (yakagadzirwa zvakanaka)
Nzira Yokuita Izvo
- Muhomwe yepasi, funganisa fodya (ine mvura), minced garlic, uye juisi . Uyai kumota. Bvisa kubva pakupisa.
- Shandisai mvura yakawanda uye coarsely mash fava nyemba neforogo. Dzokera kuchitsiko chakashata. Wedzerai tahini uye munyu. Wedzera mvura nemafuta emuorivhi , imwe yepuniki panguva imwe, uye fambisa kudikanwa kwakagadzikana. Wedzera mamwe mvura kana maorivhi, kana zvichidiwa. Gadzirira na parsley, kana uchida.
- Shingairira kuzere kwekudya chamangwanani nechapita chingwa chinopisa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 127 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 59 mg |
| Carbohydrates | 18 g |
| Dietary Fiber | 5 g |
| Protein | 6 g |