Hummus, shoko rechiArabic rinoreva chickpea, ndiro zvokudya zvekudya zveMiddle Eastern cuisine. Icho chinhu chakareruka uye chine utano, chireveti, kana chidimbu chakaitwa nechickpeas, sesame paste, juisi yeamuro, garlic, herbs, uye seasonings. Inowanzoshandiswa nekucheka miriwo yakaita sarotini, tsvina, celucumber, tomato, uye radishes pamwe nemhepo inopisa yepita chingwa kana pita chips yakagadzirirwa. Uye iyo yakagadzirirwa kune imwe nzvimbo ye Middle Middle mezze platter.
Zvakafanana nezvimwe zvinonyatsozivikanwa zveMiddle Eastern dip, tahini , hummus inogara isinganzwisisiki. Mhando dzechikafu dzinogona kushandiswa nedzimwe nyemba dzakadai semabhishi machena, nyemba nyemba, kana mahavha. Itaini inogona kuregererwa nevanhu vane mishonga yeesame uye zvinonhuwira uye zvinokanganisa zvinogona kuchinjwa nenzira dzakasiyana-siyana nekuwedzera kwekumini, oregano, sumac , tsvuku tsvuku tsvuku, za'atar , kuputa paprika, uye rosemary.
Hummus inowedzerawo kune marudzi akawanda ewedzerwa pamusoro pekugadzirisa kwemaitiro. Zvimwe zvinonaka zvinonakidza zvinosanganisira tsvuku tsvuku yakabikwa, gorosi yakakangwa, zuva rakasviwa tomato, sipinashi, feta cheese, kalamata maorivhi, peanut butter, yogurt, almond butter, dzungu, sweet potato, soybean, tomato basil, walnuts, mbesa yakabikwa, zucchini, jalapeno, chipotle, artichoke, uye cranberry.
Kunyange zvazvo avocados vari nani anozivikanwa sezvivako muMexico uye kumaodzanyemba kwakadziva kumadokero, chimiro chavo chinoita kuti vawedzere kuwedzera kune hummus. Kunhuvira kwavo kunouya kuburikidza nekukwana pasina kukwanisa kukunda chickpeas uye tahini. Uye, zvechokwadi, vanowedzera kuwandisa kwakanaka nemafuta avo ane hutano, potassium yakakura uye mavitamini B, C, uye K.
Mazuva ano unogona kuwana hummus zvemarudzi ose pamamato eEiddle East kana yekudyara kweMediterranean, pamwe nekukwanisa kuwana zvinyorwa zvekare uye zvakashata mumashambagitari makuru kumativi eUnited States.
Zvamunoda
- 1 1/2 makapu emakwenzi akakanyiwa (rinsed and drained)
- 3 tablespoons tahini (sesame paste)
- 2 clove garlic (yakanatswa)
- 2 tablespoons mumonamu
- 1/4 mukombe mvura
- 3/4 teaspoon munyu (kana kuti kuravira)
- 1/4 teaspoon mutsvuku (kana kutora)
- 1 whole ripe avocado
- 1 puniki yakagurwa dill yakachena
- Supuni 1 yakateyiwa parsley yakachena
- Zvingasarudzwa: pine nuts kana mbeu dzekinzu yekugadzirisa
Nzira Yokuita Izvo
- Shandisai avocado kureba, bvisa gomba uye, uchishandisa kapu, munobvisa nyama.
- Wedzerai avocado nyama, yakashambwa uye yakatswa chickpeas, sesame paste, peeled garlic cloves, juisi yemonimu, mvura, munyu, uye peputi yakasvibira kune purogiramu yezvokudya.
- Puree kusvikira zvachose yakanyorovesa uye gadzirisa munyu uye pepper pane zvaunofarira.
- Itai kuti mucheka wakagadzirwa uye parsley. Pamusoro nekusasa kwepineti yakagadzirwa nemapine kana mbeu yepungu, kana uchida.
- Shandira sechidimbu nechikafu chepita chakanaka kana pita chips toasted kana kupararira pane sandwiches. Chengeta zvasara mufiriji mubhodhi rakasungirirwa kana serani yakaputirwa ndiro.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 199 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 298 mg |
| Carbohydrates | 25 g |
| Dietary Fiber | 6 g |
| Protein | 8 g |