Ita mafuta akadzikisa uye anononoka-fatmus-fat fat pasina mafuta uye ichi chinenge chisina mafuta-isina hummus recipe. Rip Esselstyn, munyori weThe Engine 2 Diet , anoti, "Ichi ndicho chikuru chekupararira. Unogona kuwana kuchinja kwemukirayi uyu munenge chero doro rekudya, asi makumi mapfumbamwe nemazana mashanu ezvo anogadzirwa nemafuta emuorivhi kana taini (saame paste) , iyo inokonzera mafuta zvinogadziriswa. Kutenga kwako kwakanakisisa ndiko kutora maminitsi matatu uye kuita batch musi weSvondo uchakugadzirira iwe kwevhiki. "
Hummus yakakwirira mumapurotini uye inoita fantastic inokurumidza kudya. Dhidzai nekristi karoti, tsiti dzemajeri kana tsvina tsvete pepper. Iko kuwedzera kukuru kune sandwich kana kuvhara, kuwedzera kunaka uye kuchena apo paine mishonga pamwe chete. Ichowo chigadziro chikuru chekushandisa kuwedzera zvimwe zvinoshandiswa uye kuchinja kunaka. Ona zvikonzero zvitanhatu nei zvivharo zvose zvichifanira kuda hummus .
Zvamunoda
- 1 (15-ounce) inogona kubva kune chickpeas (yakashambidzwa uye yakasvibiswa.) Zvimwe, unogona kutanga nemakaka akaomeswa, uchishandisa 1/3 pound yemabhandi akaomeswa kubudisa maawa 15 echickpeas yakagadzirwa.)
- 2 clove garlic (yakagurwa)
- Mapeji maviri kusvika ku3 mutsutso wemvura yakachena
- 1 teaspoon
- Bragg Liquid Aminos kana pasi-sodium
- tamari
- 3 tablespoons mvura (kana
- muto yemuriwo )
Nzira Yokuita Izvo
- Bvisa zvose zvinoshandiswa muhute hwakasvibirira, uchishandisa mvura shoma sezvakakosha kuti uwane zvinoenderana.
- Shandisa chilled kana kuti kutonhorera.
Onawo:
- Curried Indian-Inonzi Hummus Recipe
- Gluten-Free White Bean Hummus
- Easy Vegan Sun-Dried Tomato Hummus Recipe
Kuchengetedza uye Shelf Upenyu hweHummy Low-Fat Hummus
Chengetedza hummus yako yakagadzirwa mukati mefriji. Inofanira kuchengetedza mazuva matatu kusvika mashanu.
Iwe unogonawo kupisa hummus yako uye kunakidzwa nayo kwemwedzi mitanhatu kusvika kumasere. Sezvo zvatove zvakabatanidzwa, haufaniri kuona kuchinja kukuru mumashure mushure mekunyengedza. Ingozvipa zvakanaka kusanganisa uye kuwedzera mvura shomanana kana ichiita kunge yakanyoroka shure kwekugunzva.
Kusiyana kweVhagan-Fat Vegan Hummus
Ita maitiro ako pasi-fat vegan hummus nekuwedzera rimwe kana kupfuura pane zvinotevera:
- 2 tablespoons yakatsvaira mbeu yesame
- 1 mutsva jalapeño (mbeu uye yakasarudzwa)
- 1 tsvuku tsvuku tsvuku (yakabikwa, yakadyarwa, uye yakasarudzwa)
- 1 cup Kalamata olives
Iyi yakaderera-fatmus recipe yakanyorwa zvakare nemvumo kubva kuInjini 2 Diet naRip Esselstyn
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 202 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 134 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 7 g |
| Protein | 11 g |