Baba ganoush (dzimwe nguva inotsanangurwa baba ghanoush), Middle East inopararira uye inoputika, yakafanana neyemusemu asi inogadzirwa nechisviniro pane chickpeas (garbanzo nyemba).
Iyi miriwo yezvirimwa uye vegan inonyanyisa hummus-kufanana sezvo inoshandisa dzimwe chickpeas nokuda kwekunyora. Kunyangwe kuwedzera chickpeas kuna baba ghanoush haisi yemasikirwo, inopa purogiramu shomanana yakakosha kune vezvinomera uye vegans , (kana ani zvake ari pane zvakanyanya-protein zvokudya). Nyaya dzakawanda dzekuMiddle East kugadzirira zvinoshandisa mazai anonyatsoputika nemafuta, ane kana pasina tahini .
Tsika, eggplant inofanira kukodzwa pamurazvo wakazaruka, kana kuti pane imwe grill, asi hovheni, sezvinoitwa murayi ino, inoshanda zvakare, uye zviri pachena kusanyanya kunhuwa kunhu. Asi kufanana nekunamata, hakusi iyo nzira yakashata yekuita baba vanofadzwa, mumaonero angu (mamwe mapepa anotodhara mayonnaise). Ini ndoga ndinorida chete chero nenzira ipi zvayo yakaitwa!
Nenzira, pane zvikonzero zvakawanda nei zvipfeko zvose zvichiita sekunoda hummus zvakanyanya, izvo zvinoreva kuti pane zvikonzero zvakawanda zvakanaka zvekufungidzira kuti iwe uchada iyi hummus-sebaba baba ghanoush recipe.
Izvi zviri nyore baba ghanoush recipe is vegetarian, vegan, uye zvachose gluten-isina. Nokuda kwehuwandu hwehutano hwakanaka, iwe unogonawo kuedza iyi tahini-isina uye isina mafuta-yakachena baba ganoush recipe.
Zvamunoda
- 1 eggplant
- 1 inogona chickpeas, yakatswa (garbanzo nyemba)
- 3 clove garlic
- 1/4 mukombe juisi
- 3 tbsp.
- tahini
- Dash gungwa munyu
- 1/4 mukombe wemafuta amafuta
- 2 tbsp. fresh fresh chopped parsley (optional)
Nzira Yokuita Izvo
- Itai eggplant muhafu, uye gadzira mu 400 F oven kwemaminitsi makumi mana nemashanu, kana kusvika zvishoma.
- Rega kuti utonhorere zvishoma, uye ugobuda mukati membeu yepuroplant, uchisiya ganda shure.
- Mune blender kana purogiramu yezvokudya, sanganisira eggplant uye zvasara zvinoshandiswa, kunze kwemafuta uye parsley, kusvikira yakashata. Kusanganiswa kuchave kwakaoma. Zvishoma nezvishoma zvinosanganisira mafuta omuorivhi kusvikira wakavhenganiswa.
- Sakanidza mune zvakasarudzwa zvitsva zveparsley noruoko.
Recipe kushumira mazano: Farira mababa ako ghanoush akashanda nemagetsi, pita (kana chero rumwe rudzi rwechingwa chepamusoro), kana se sandwich rinopararira. Kuti ushumire, svetuka nechinguva chiduku chemafuta omuorivhi (shandisa unhu hwakanakisisa waunayo) uye usasese nechipuka chechipi, puririka kana kumini kune rumwe ruvara. Ndinoda kuparadzira baba ghanoush muupfu tortilla uye kuwedzera lettuce, tomato, uye veggies zvekuvhara sandwich .
Nutrition Facts:
Rimwe kushanda rinopa zvinosvika: makorikori: 304; makoriyori kubva kumafuta: 118; mafuta ose: 13.1g 20%; mafuta akazara: 1.7g, 8%; cholesterol: 0mg, 0%; sodium: 58mg, 2%; kabodihydrates yakazara: 37.8g, 13%; zvokudya zvekudya: 11.8g, 47%; ushuga: 7.3g; protein: 11.9g; vitamini A 3%, vitamini C 14%; calcium 9%; dare 23%, zvichienderana ne2000 kemari yezvokudya.
Onawo: Fat-Free Baba Ganoush Recipe
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 280 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 0 mg |
| Sodium | 150 mg |
| Carbohydrates | 31 g |
| Dietary Fiber | 8 g |
| Protein | 9 g |