Hummus yemarudzi ose ndeyekugara kwevhiki nevhiki muimba yangu. Icho chiri nyore nyore uye chine utano hwakanaka, ine mimwe miriwo, ini ndichigadzirira kudya, uye nzira inonaka yekuwana mune imwe fiber. Pandinenge ndashanyira, ndezvekugadzika patafura yangu yekufambisa pamwe chete nekarroti dzakakanyiwa, makango uye pita chips. Iwe unowanzosangana nemafungiro angu pamusana wangu pane kunyorera anyezi.
Kunyange zvakadaro, ndinenge ndichishanda nguva dzose ndichidya zvinomera zvezvirimwa, uye hummus pamwe chete nemiriwo uye chips. Hapana chikonzero chaicho sezvo hakuna shamwari yangu kana mhuri ndeyezvirimwa kana vhegi. Asi neimwe nzira ini handimbofungi kuwedzera yenyuchi kuisanganiswa. Mhedziso yenyuchi pamusoro pemvura haisi itsva, kunyange zvakadaro, uye chaizvoizvo inonyanya kuzikanwa mezze pamutambo weMiddle East. Saka, rimwe zuva, pandakazviwana ndiine imwe nyama yenyuchi muimba, ndakasarudza kubika shanduro yechipfuva uye ndikaita humusimusi huri ne tahini yakawanda, sezvandinofarira. Iyo nyama inopisa, yakasvibiswa neyemukoma we hummus yakanga yakagadzikana yakadai uye inozove ichinyatsooneka kune mamwe mapato angu kubvira ikozvino.
Zvamunoda
- Pamusoro peMombe:
- 1 lb. pasi nyuchi
- 1 onion (peeled uye diced)
- 2 clove garlic (yakarongedzwa uye yakasungwa)
- 2-4 tablespoons yenyama yemombe
- 1/2 teaspoon cumin
- 1/2 teaspoon pasi coriander
- 1/2 teaspoon yakaoma oregano
- 1/4 teaspoon cayenne pepper (kana kutora)
- 1/2 teaspoon mutsvuku
- 1/2 teaspoon munyu (kana kuti kuravira)
- Zvichida: 1/4 teaspoon baharat (inowedzera kunhuwira kunotapira)
- 1/4 mukombe yakachena parsley (yakagurwa)
- For the Hummus:
- 1 1/2 makapu emakwenzi akakanyiwa (rinsed and drained)
- 3 tablespoons sesame paste
- 2 clove garlic (yakanatswa)
- 2 tablespoons mumonamu
- 1/4 mukombe mvura
- 3/4 teaspoon munyu (kana kuti kuravira)
- 1/4 teaspoon mutsvuku (kana kutora)
Nzira Yokuita Izvo
- Kuti uite hummus, wedzera chickpeas yakashambidzwa uye yakasvibiswa, sesame paste, peeled garlic cloves, juisi yemonimu, mvura, munyu uye pepusi yakasvibira kune purogiramu yekudya. Puree kusvika zvachose yakanyorova uye kuwedzera chero imwe nguva yekuwedzera kana ichidiwa. Cherechedza kuti musanganiswa uchava wakasununguka asi uchasimbiswa mufiriji paunenge uchiita nyuchi.
- Wedzera nheyo yevhu kune gorosi rakakura kana purasitiki yakagadzirwa pamwe neanisii, garlic, kumini, coriander, dry oregano, pepper cayenne, mutsvuku, munyu uye bhaharat. Isai, muchikurudzira kazhinji, kusvikira nyama yakasvibiswa uye inomhanyisa mumombe inochengetwa kuti iite moisten uye inounza musanganiswa pamwe chete. Tarisa kuunganidza uye kushumira kushambidza pamusoro pehumusamu nepita chingwa kumativi.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 630 |
| Total Fat | 23 g |
| Saturated Fat | 6 g |
| Unsaturated Fat | 9 g |
| Cholesterol | 101 mg |
| Sodium | 1,021 mg |
| Carbohydrates | 60 g |
| Dietary Fiber | 10 g |
| Protein | 50 g |