Hummus ndomumwe wezvandinoda zvekudya zvisina kuchena zve gluten. Ini nomurume wangu tine zvinhu zviviri kusvika zvitatu mufiriji yedu chero nguva ipi zvayo. Kunyange zvazvo inonaka pane zvayo, yakakonzerwa nemakumbo matsva emuggies kana kuti gluten-free-crackers, hummus inonakawo inodyiwa chirairo pamusoro pemashizha uye yakazara sandwiches panzvimbo ye mayo / masitadhi. Zvisingatauriki, zvine utano, zvisikwa zvisina gwenga-zvisina ... uye zvakadaro zviri nyore kuita kumba.
Kuita hummus kubva pakutanga kune nyore uye nyore. Chickpeas, tahini (sesame paste), uye garlic zvinoshushikana neprotori yezvokudya kusvikira zvishandiso zvikaungana pamwechete. Mvura kana kuti aquafaba ("juisi" yakachengetwa kubva kune chinyorwa chechickpeas) inowedzerwa zvishoma nezvishoma kune zvokudya zvinoshandiswa purogiramu kusvikira hummus isiriki yakasvibira uye inosvika pakudikanwa kunoda. Nguva yekuravira nemunyu uye pepper uye inonaya mafuta omuorivhi 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.
Muti wejimu uye bhesheni itsva ndezvandinoda zvigadziriswa kuti ndiwedzere kumiti yakagadzirirwa. Yakanaka, inonaka, uye inoyeuchidza yezhizha. Ndisati ndashumira, ndinodonha mafuta omuorivhi pamusoro pehu hummus. Kana ndikava navo paruoko, ndichasasa mbiriso yepine pine uye bhandi itsva yakasarudzwa kumusoro zvakare.
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!
Zvamunoda
- 2 15.5 oz inotora chickpeas (inozivikanwawo seghanzo yehesheni), yakashambidzwa uye yakatsvairwa, juice yakachengetwa
- 3 tbsp. tahini
- 1 kapu (yakatakurwa) mashizha matsva ebasil
- Juice ye 1 lemon
- 2 clove garlic, yakakanyiwa uye yakapetwa
- 2 tbsp. imwe mhandara yemiorivhi yakawanda, yakakamurwa
- munyu uye pepper kuti tate
Nzira Yokuita Izvo
- Isa chickpeas, tahini, basil, juisi emonimu, uye garlic mumudziyo wekugadzira zvokudya. Dharira kusvikira zvishandiso zvakanyatsopunjwa uye vauye pamwechete.
- Nezvokudya zvekudya zvinenge zvichifamba, zvishoma nezvishoma uwedzere hupuni hwemafuta omuorivhi huchiteverwa nekachengetwa chickpea juice kusvikira unhu hunozosvika huchida hunoenderana. (Iwe haufaniri kushandisa juice yakachengetwa ini chete ndakashandisa anenge hafu).
- Nyaya hummus nemunyu uye pepper, kutora. Pulse zvakare kusvikira yakanyarara.
- Scoop hummus mune imwe yakabikwa kana kushumira platter. Gadzirai nemafuta ekusikira emuorivhi. Shumira pakarepo, kana firiji usati washumira.
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga mabhuku ezvigadzirwa kuti uone kuti chigadzirwa chacho hachina kusununguka. 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 | 294 |
| Total Fat | 9 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 176 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 11 g |
| Protein | 14 g |