Ndaikwanisa kudya mutoro wangu mu hummus, puroteni yakakura, fibhi rakapfuma yakaitwa nemarbanzo nyemba (inozivikanwawo sechickpeas). Silky smooth, flavorful, utano ... chii chisingadi?
Iri kamukira risina-gluten-risina kubhadhara hummus inokurumidza uye iri nyore kuita muchigadzirwa chekudya uye mune imwe nzira yezvemari yekuchengetedza-inotenga hummus.
Chickpeas, tahini (sesame paste), juisi yemonimu, garlic, uye parsley zvinosuruvara neyekudya kwezvokudya kusvikira zvishandiso zvikaungana pamwechete. Mafuta omuorivhi uye chidimbu chakadikanwa cheAcafaba ("juice" yakachengetwa kubva pachigoni chechickpeas) inowedzerwa zvishoma nezvishoma kune zvokudya zvinoshandiswa purogiramu kusvikira musimusi isiriki yakasvibirira uye inosvika pakudikanwa kunoda. Nguva yekuravira nemunyu uye pepper uye inonaya mafuta omuorivhi uye parsley kumusoro pamusoro pekugadzirisa kwekupedzisira.
Ichi chinokosha hummus recipe yakafanana nengoro isina chinhu. Sakanidza mune mamwe maruva, miriwo, uye nguva yekugadzirira kunakidza hummus mune zvinonaka, nzira dzekusika.
Nokuda kwechikomborero chinonzi silky smooth hummus, ndinotora maminitsi gumi uye ndabvisa hombodo kubva kune imwe gorosi yemhonje. Zvinonzwika sechinhu chinotyisa, asi chinopfurikidza nekukurumidza, kunyanya kana une maoko akawedzerwa kukubatsira iwe (ita kuti vana vabatanidzwe!) Iyo hummus texture yakawanda kwazvo isina shangu, kurota uye kusina. Zvechokwadi haisi nhanho inokosha, asi kana iwe usati wamboita hummus pasina hombodo dzepamberi, edzai uye ona kuti chii chamunoda!
Yakavandudzwa muna June 2016 naStephanie Kirkos.
Zvamunoda
- 4 15-ounce cans
- garbanzo beans aka chickpeas (mvura yakachengetwa)
- 3/4 mukombe
- Tahini Paste (sesame mbeu bhotela)
- 1/3 mukombe jemusi juisi (inenge yakanyanyiswa)
- 2 tbsp minced garlic
- 6 tbsp minced parsley + 1 tbsp (yakachengeterwa kugadziriswa)
- 3/4 mukombe wemafuta amafuta
- 1 tbsp coriander (pasi)
- 1 tbsp kumini (pasi)
- 2 tsp munyu (kana kuravira)
- Ground pepper (kuravira)
Nzira Yokuita Izvo
- Isa chickpeas, tahini, juisi yemononi, garlic, uye parsley mune imwe ndiro yezvokudya. Dharira kusvikira zvishandiso zvakanyatsopunjwa uye vauye pamwechete.
- Nezvokudya zvekudya zvinoshanda, zvishoma nezvishoma uwedzere mafuta eorivhi.
- Wedzera coriander uye kumini. Pulse zvakare kusvikira yakanyarara. Kana zvichidikanwa, wedzera zvimwe zvakachengetwa chickpea mvura kusvikira zvinosvibisa zvinosvika zvakada kuenderana.
- Scoop hummus mune imwe mudziyo. Nguva yekuravira nomunyu uye pepper.
- Gadzirisa nemafuta emafuta emuorivhi uye kuwedzera tbsp parsley yakagadzirwa.
- Shumira ne-gluten-free-crackers kana zvimedu zvitsva zvevggies (zvinonhuwira zvinosimudzirwa usiku hwose).
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga zvinyorwa zvemakiti. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 102 |
| Total Fat | 5 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 116 mg |
| Carbohydrates | 11 g |
| Dietary Fiber | 3 g |
| Protein | 4 g |