Hummus - iyo yakawanda inodiwa, yakaderera chickpea inoputika - chikamu chinokosha chekudya mukati meMiddle East. MuIsrael, iyo inoshandiswa pamangwanani emangwanani, masikati, kudya kwemanheru, uye nguva dzinonaka, zvinenge zvichinyatsooneka.
Mazuva ano, unogona kuwana tubs of hummus mune zvivigiro zvepamakona munyika yose, mumhando dzose dzevhenekeri. Asi hapana chinhu chinotapira hutu hwemusha, uye kana uchinge wawana zororo rekutanga, iwe unogona kuzvigadzirisa kuti uwane kunyanya uye kunaka kwaunoda. Pano pane yakawanda seye hummus recipes sezvo pane vanhu vanozviita, asi gwaro reGiora Shimoni ndiro muenzaniso chaiwo weIsrael-style hummus.
Shandisa hummus nechingwa chepita yakagadzirwa , sechidimbu chezvigunwe, muwraps kana falafel sandwiches , kana sechikamu chemazamu. Kana, tora mhinduro kubva kuIsrael yakakurumbira yekutengesa kwekudya kwekudya kwemafuro , uye tanga zuva rako ne pita yakazara ne hummus uye Israel Salad . Mikana iyi ndeyekusingaperi!
Unoda kuti chiremba wako hummus usati washumira here? Zviise mumudziyo usina kudzika, ita saridhe zvakanaka nechemberi kwekapu, uye usasese zvinonhuwira zvako zvinonhuwira kana zvinonhuwira - kusvuta paprika kana za'atar zvose zvinosarudzwa zvikuru. Iwe unogona kuzvipfekedza mberi nekukanda nepine nuts uye chikafu kana chakachekwa chickpeas . Kana kuti inyura muchero yakatsvawa yakakangwa yakatsvuka kana miorivhi uye zest lemon.
Yakarongedzwa naMiri Rotkovitz
Zvamunoda
- 1 3/4 makapu / 350 g chickpeas (yakaoma, aka garbanzo nyemba)
- 1 teaspoon baking soda
- 1/3 mukombe tahini (pasi sesame mbeu yakasanganiswa)
- 2 mandimu (inonyorerwa jisi ye, kuvira, anenge 4 kusvika ku6 mapunikeji)
- 3 clove garlic (yakagurwa)
- 1 teaspoon munyu
- 1/4 teaspoon pepper
- 1/4 teaspoon paprika
- Kurumbidzwa: maorivhi (extra virgin)
- Gadzirira: parsley (yakachena, yakagadzirwa zvakanaka)
Nzira Yokuita Izvo
1. Isai chickpeas mundiro huru. Wedzera mvura yakakwana inotonhorera kuti ufukidze chickpeas nemaita masendimita masendimita. Isa chifukidzo nembiro yepurasitiki kana chekisi yakachena teji uye uite kuti uwedzere husiku husiku.
2. Bvisa uye usuke chickpeas. Isa munzvimbo yakawanda yebasa, uwedzere soda yakabikwa, uye mvura yakawanda inotonhora kuvhara chickpeas ne 2 inches. Uyai kune chemota, muchidzora chero ipi zvayo inoputika inokwira kumusoro. Pfekedza pombi, kuderedza kupisa kusvika pasi, uye kumira kwemaminitsi makumi 45 kusvika paawa, kana kusvikira chickpeas iri nyore kudarika pakati peminwe yako.
3. Chengetedza anenge 1/2 kapu yemvura yekubika, ezvo unyura uye usuke chickpeas. Gadzira kikapu kana kuti maviri emapikiko akabikwa okugadzirira, kana achida.
4. Isai chickpeas yakabikwa, tahini, juisi yemononi, garlic, munyu, pepper, uye paprika mune zvekudya. Puree kusvika yakashata. Kana iyo hummus yakaoma kana yakaoma, wedzera imwe yechipfuti yekubika kana kuti mamwe jisi remuti kana tahini kuti tate.
5. Kushumira, kuisa hummus muchidya, uye shandisa shure kwekapu kuti uite chitubu chisina kudzika mukati. Isa nzvimbo ipi neipi yakachengetwa mumvura, inonaya nemafuta eorivhi, uye inogadzira neparsley yakatsvawa uye inogara ichiputika kana inopisa. Leftover hummus inogona kuchengetwa mumudziyo usina kudzivirira mukati mefiriji kwemazuva matatu kusvika ku4. Enjoy!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 262 |
| Total Fat | 10 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 334 mg |
| Carbohydrates | 36 g |
| Dietary Fiber | 7 g |
| Protein | 12 g |