Nutrition Highlights (pakushanda)
Maoriro - 119
Fati - 6g
Carbs - 14g
Protein - 5g
Nguva Yese 195 min
Prep 190 min , Cook 5 min
Kushumira 8 (1/4 kapu imwe neimwe)
Iwe unogona kugara uchitsvaga mufriji iyi yezvokudya-inodhura, ichizadza, uye yakazara nemafuta ane utano uye mapuroteni anoita kuti ive inonaka inogutsa.
Kunyange zvazvo ndichida kutenga doro raitenga hummus, dzimwe nguva ndinoda kuinyorera nemamwe mazai emhondi yakagadzirwa, zvakadai semucheka mutsvuku wakachena uye inocheka, iyo inogona kuitwa mumaminitsi mashoma. Inoshandisa nyemba dzakachena, dzine creamier kutsika, saka zviri nyore kushandisa mafuta mashoma. Iyi kamukira inoda chete zvishoma zviduku zvinokonzerwa nemafuta uye mashomanana mashomanana emafuta omuorivhi.
Zvimwe
- ¼ mukombe
- 1 14-ounce inogona kuchena nyemba
- Juice ye 1 lemon
- 2 maspunikiti curry powder
- ½ teaspoon cumin
- ¼ teaspoon munyu
- 1 clove garlic (yakasvibiswa uye yakasungwa)
- 2 tablespoons yakawedzera-mhandara mafuta omuorivhi
- 2 tablespoons cilantro (akachekwa)
Kugadzirira
- Isa makhesi mumudziyo ugofukidza nemvura. Gara kunze kuti urege kutonhora uye kuderedza kwemaawa matatu.
- Edzai makhesi uye muwedzere kune purogiramu yezvokudya pamwe nemabhandi, jisi remonimu, poda ye curry, kumini, munyu, uye garlic. Kusunga kusvikira yatanga kuve wakachena, kucheka pasi kumativi sezvaunoda.
- Kurisa muorivhi uchikanganiswa, kusvikira kunya kwave kwakanaka uye kwakanyatsobatanidzwa. Svetera mubhokisi rinoshumira uye ushumire rakagadzirwa ne cilantro.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Pandinenge ndichifunga kuti ndiro iyi inonakidza nehana yakaoma uye yakasviba nyemba, iwe unogona kutora chero imwe yenyuchi inonaka -garbanzos, chibage chando, uye kunyange lentiy inogona kuva inonaka pane ichi chidimbu. Ini ndinonyanya kuda kushandisa maharia ega, ayo ane mazamu uye akaoma mavara, akafanana nemabhendi machena.
Kana uri kugadzira chikafu ichi kune mumwe munhu anokonzera marimu emiti, shandisa ¼ mukate tahini, pasi pasi sesame mbeu yakanyanyisa inowanzoshandiswa mu hummus, kana kuti isina kunyorera bhuruu yezuva
Kubika uye Kushumira Mazano
Yakanyatsogadzikana nekoma yakaoma? Isa iri pairi kana kuisa iyo mu microwave kwemaminitsi gumi kuti ubatsire kusunungura majisi. Kunyange zvakadaro haugone kuwana mvura yakawanda? Shandisa zest kuti upe dip lemony flavour uye uwedzere mvura shoma yakachengetwa kubva kumabhandi emakonheni kuti ubatsire kuderera kusvika pane zvaunoda.
Ndinoda kushandira ichi chidimbu nekaplate yakawanda, miriwo yakasvibirira. Ndinongoda ruvara rwakasiyana neruchi ruchena uye rakanaka, veggies yakajeka.
Nokuti vanhu veggie tray vachatsvaga kudya, vanosanganisira wedges ye mini-makomkoni, karoti yevhota, cherry tomato, blanched kana cauriflower yakakangwa, hafu radishes, uye pepper. Iwe unogonawo kukanda pazvidimbu zvepita zvakashambiswa kana chingwa chinonzi Naan, zvichida zviyo zvakakwana, izvo zviri nani kuronga glucose control.
Ini ndinodawo kushandisa ichi chidimbu kuti ndigadzire kudya kwakasvibirira kwemasikati. Paridzai gorosi yose yegorosi nemucheka wakadzika, yakasvibira nemashizha eretuce, mazuru akawanda, kubika uye shredded kuku, nekusasa yepambiri kana yembudzi.