Hummus ndiyo imwe yezvinozivikanwa zvikuru zvekuMiddle East nekuda kwekuzivikanwa kwayo munyika yose. Chikapu chickpea yakadzika inogona kuwanikwa mune dzakawanda zvekudya zvekudya zvekudya kumativi ekuchamhembe kweAmerica uye kune dzakawanda dzisiri dzekuMiddle East menus.
Izwi hummus rinobva kune shoko rechiIjipita kune chickpeas, iro rinowanzoshandiswa, kunyange zvazvo mimwe mimwe nyemba inogona kushandiswa panzvimbo. Kusiyana kwemazuva ano re hummus recipe inogona kuwanikwa kare kare muzana remakore rechi13 mumabhuku eEgypt cook.
Hummus inowanzoshanda sechikamu chekufambisa (kana mezze) tray pamwe ne falafel, eggplant uye tahini sauce. Zvokudya zvitsva kana zvakagadzirwa zvepita pamwe nemiriwo zvinogona kuiswa mukati maro. Izvo zvinoitawo kuzadza uye kunonwisa zvokudya.
Inowanzofarirwa nezvinonhuwira zvakadai sekumini kana sumac uye inogona kushandiswa yakagadzirwa nemafuta emuorivhi, tomato yakagadzirwa, cucumber slices, parsley kana cilantro, chickpeas uye pine nuts.
Kuwanikwa kwakagadzirwa kwezvipangidzo zvekuita hummus pane zvimwe zvinokonzera kufarirwa kwayo munyika dzakadai seEgypt, Jordan neSiria. Uye kuwirirana kwaro nenyama uye mukaka kunoita kuti zvive zvakakodzerwa nemitemo yezvokudya zvechiJudha uye, saka, inowanikwa muIsrael.
Tahini iyo chikamu uye chinonyanya kukosha chemuviri we hummus uye haigoni kuchinjwa. Zvisinei, inogona kuregwa.
Zvamunoda
- 1 16 oz anokwanisa zvechickpeas kana garbanzo nyemba
- 1/4 kapu yemvura kubva munogona
- chickpeas
- 3-5 maspuniji jisi remumon (zvichienderana nekunwa)
- 1 1/2 tablespoons tahini (sesame paste)
- 2 clove garlic, yakanyungudutswa uye yakapwanyika
- 1/2 teaspoon munyu
- 2 tablespoons mafuta omuorivhi
Nzira Yokuita Izvo
Shandisai chickpeas uye gadzirisai mvura kubva pane. Gadzirai chickpeas yakadonhwa, juisi yemuti, sesame paste, rakapwanyika garlic uye munyu mune blender kana zvokudya zvinogadzirwa. Wedzera 1/4 kapu yemvura yakachengetwa kubva kuchickpeas. Akaputira kwemaminitsi 3-5 kusvika pasi kusvika zvakanyatsovhenganiswa uye zvakasvibiswa.
Isa panzvimbo yekubatira ndiro, uye ita chitubu chisinganyatsooneki pakati penhemmus.
Wedzerai zvishoma (1-2 maspuniji) emaorivhi omuorivhi mumvura.
Gadzirira neparsley (kusarudza).
Shumira pakarepo nemvura yakachena, inodziya kana yakashambadza pita , kana chivharo uye refrigerate.
Kusiyana
Kana uine spicier hummus, wedzera chile tsvuku tsvuku kana dash yepayeni yepayenne.
Kuchengeta Hummus
Hummus inogona kuiswa firiji kwemazuva matatu uye inogona kuchengetwa mufriji kusvikira mwedzi umwe. Wedzerai mafuta mashoma omuorivhi kana ichiita kunge yakaoma.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 445 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 7 g |
| Cholesterol | 0 mg |
| Sodium | 206 mg |
| Carbohydrates | 63 g |
| Dietary Fiber | 12 g |
| Protein | 19 g |