Maitiro ekugadzirwa kwemazuva ano anosanganisira tahini (sesame paste) asi zvinokwanisika kuisimudza nesameame mafuta pane. Vamwe vanhu vanowana tahini kuti vave nesimba rakakura nevana, kunyanya, dzimwe nguva havadi zvinyengeri zvinorwadza zvayo. Asi kushandisa siriamu mafuta ndiyo imwe nzira yakanakisisa yekupa hummus yayo micheka yakaisvonaka pasina tahini isingadiwi.
Chii Chinonzi Hummus?
Hummus (izwi rechiArabic rinoreva chickpea) inoputika kana kupararira iyo inogadzirwa kubva kune chickpeas pamwe neramu remisi, zvinonhuwira uye, kazhinji, tahini. Kana iwe ukaona recipe ye hummus inoda mari yegarbanzo, ndiyo chete garbanzo ndiyo shanduro yeSpanish ye chickpea. Mumutauro weItaly ivo vanodanwa bhinzi bhinzi.
Hummus ndeimwe yezvokudya zvekare kudarika kuEgypt yekare uye tinoziva kuti chickpeas yakashandiswa kakawanda makore anopfuura 7 000 apfuura.
Kushumira Hummus seChiratidzo
Hummus inoita kushandiswa kunonaka uye kwakanakisisa kune zviputi uye kuputika. Shandisa mhuri yako inofarira hummus kana mhando dzakasiyana-siyana dzekunakirwa nemafuta ane pita chingwa wedges inopisa, maitiro anogadziriswa pita chips uye mishonga mitsva yakadai semakaroti, makomkoro, bhisiki bhero, broccoli neholiflower. Kana kuti edza chimwe chezvipfungwa izvi zvinofadza ne hummus .
Iva nechokwadi chekusasa chiduku chepepuru tsvuku, paprika (edza kusvuta paprika nokuda kwekunaka kunakidza twist) kana pasi kumini kumusoro kuti uwedzere ruvara ruduku. Uye usakanganwa kuwedzera glug yemamwe mavara akanaka emafuta emuorivhi kumusoro.
Hummus Recipes
Kana iwe wakatora sampuli yakasiyana-siyana mukati mekudyara kweMiddle East kana misha yevanhu, waona kuti mavhenekeri aya anogona kusiyana zvikuru. Pasinei nokuti unosarudza yakasimba garlic flavour, marimu akawanda kana zvimwe zvinonhuwira, zvichiita kuti unyoro wako uve nzira yakanaka yekugadzirisa zvinoshandiswa uye kugadzira chaiyo yaunoda. Saka usatya kutya kugadzira mukicheni uye uwane chaiyo yakakwana ye hummus iwe nemhuri yako.
Zvamunoda
- 1 Inogona (inenge 15 oz.) Chickpeas kana garbanzo nyemba, yakashambidzwa, yakatswa uye tirasi yakaomeswa
- 2 Tapepoons
- mumonia
- 2 Tapepoons mafuta omuorivhi
- 2 Clove garlic, inonongedzwa uye yakapwanyika
- 1/2 Teaspoon cumin
- 1/2 Teaspoon munyu
- 1/4 Teaspoon mutsvuku
- 3 Zvipukisi swesame mafuta
- 2 kusvika ku3 Tapepoons inodziya mvura
Nzira Yokuita Izvo
Muchigadzirwa chekudya, kuenzanisa chickpeas, juisi, uye maorivhi. Wedzera kariki, kumini, munyu uye peputi yakasviba, ipapo sesiame mafuta nemvura. Nyora kusvikira iwe uine pfumbu rakashata. Wedzera 1 kusvika ku 2 mapunipuni emvura kana kusanganiswa kwakaoma zvokuti iwe unofarira.
Shingairira ushamwari kana kutonhorera kwemajeri nemichero mutsva kana pita chingwa chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 454 |
| Total Fat | 21 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 167 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 10 g |
| Protein | 16 g |