Chickpeas ( pois chiches muFrench kana hummus muArabic) ndeyekuzivikanwa kwakakurumbira muMoroccan kubika. Muchidimbu ichi, chickpeas dzakaomeswa dzakanyoroveswa, dzakanyungudutswa uye dzinobikwa kusvika nyoro neeiii, safoni, munyu uye pepper. Maharage acho anobva acheneswa uye musanganiswa unoguma unogona kushandiswa sechitsva kana kudonhedzwa kuswa-kufanana. Gira mafuta nemafuta, kana kuwedzera dab yeborosi uye cayenne maduku sekunaka.
Rega maawa masere kana kuti usiku husiku uchienda kune chickpeas. Kana mafuta achigadzirira pasina, mafuta emuorivhi angave asina kukwana, asi zivai kuti inokwereta kunakidza uye kushamwaridzana kwakanyatsoenderana ne pureed serrouda .
Cherechedza kuti zita rokuti serrouda rinogonawo kureva saladi yechickpeas mu tomato muto. Edzawo Bessara , yakaomeswa fava yeaanese puree iyo inogona kushandiswa sekumwa kana soup.
Zvamunoda
- 1 1/2 makapu akaomeswa chickpeas (inenge 4 makapu akadzikiswa uye akatsemuka)
- 1/4 mukombe wemafuta (zvichida)
- 1 anyanisi, akanyatsopunjwa
- 1 teaspoon munyu
- 1/2 teaspoon pepper
- pine ye safronsi tsvina, yakagumburwa
- pinch of turmeric
- mumwe munyu uye pepire kuti tate
- pepayine cayenne kana puririka kuti inakidze
- kumini kunonaka
- mafuta kana maorivhi kuti aite
Nzira Yokuita Izvo
Pamberi penguva, gadzira chikapu chakaomeswa mumbiya huru uye uzadze nemvura yepombi. Siya chickpeas kuti udzike mukati meusiku kana kwemaawa masere. Bvisa chickpeas uye bvisa ganda. (Cherechedza: Unogona kuvhara chickpeas nekupikisa pakati pekufananidza uye chigunwe chako, kana kubvisa chickpeas nesimba pakati pemakiroji ekicheni kuti usunungure zvikanda.) Ita kune imwe nhanho inotevera, kana kusasa chickpeas kusvikira ichidiwa.
Itai chickpeas yakanyorova, yakakonzerwa mumiti 3-quart pamwe neeiii, mafuta nemafuta. Wedzera 3 makapu emvura uye uuye kumota. Dhavhara, deredza kupisa, uye simmer chickpeas kwemaawa anenge 1 1/2, kana kusvika kusvikira tete.
Darikai chickpeas nemvura yavo kuburikidza nechigadzirwa chekudya, kana puree zvinhu zvose zviri muzvokudya zvinoshandiswa kusvikira zvinotapira. Wedzera mvura yakawanda sezvinodikanwa kuti ibereke kana kudikira iyo yakaonda zvakakwana kudurura, kana kuti yakasviba, pured soup. Nguva yekuravira nemamwewo munyu uye pepper.
Shandisai serrouda inopisa semushonga, kuvhara, kurutivi kana kuti kudya kwemanheru nechingwa chekudya. Kana uchida, gadzira chickpea puree nemafuta emuorivhi kana mafuta uye kuputika kweppper pepayenne kana paprika. Cumin inogonawo kuwedzerwa sechinguva.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 625 |
| Total Fat | 22 g |
| Saturated Fat | 3 g |
| Unsaturated Fat | 12 g |
| Cholesterol | 0 mg |
| Sodium | 435 mg |
| Carbohydrates | 84 g |
| Dietary Fiber | 18 g |
| Protein | 27 g |