Nutrition Highlights (pakushanda)
Calories - 100
Fati - 5g
Carbs - 11g
Protein - 4g
Nguva Yese 55 min
Gadzirira 10 min , Cook 45 min
Kushumira 6 (1/3 mukombe mumwe nomumwe)
Hummus inonaka inonaka kune avo vanoedza kudya zvishoma. Yakagadzirwa kubva pamwoyo-utano hwakanaka , huri kutakurwa nefiber uye puroteni yemiti. Hummus zvakare inzira yakanaka yekuwedzera michero yako yekudya kana iwe ukanyora makududités mukati mayo kuti uwane zvokudya zvinovaka muviri.
Kunyange zvazvo homwe yakatenga-hummus inonyatsonaka, iyo inowanzoitwa neine sodiamu yakawanda (uye kunyange zvimwe zvinowedzera uye mafuta) kupfuura zvinodiwa. Icho chiri nyore chaizvo kuti uite iwe pachako pamba pamba. Iwe unogona kuidya asi iwe ungada, uye iwe unotarisira sodium, kunyanya kana iwe ukabika wako pfupa panzvimbo yekushandisa panzvimbo yekushandisa nyeredzi dzechibage kana chickpeas.
Muchidimbu ichi, kukurumidza-kubika lenti isati yakagadzirwa -fiber , uye yakabikwa tsvuku tsvuku tsvuku inowedzera matanho e-sodium-free flavor. Bvisa batch wei hummus uye ugoverenge nevana karoti, cherry tomato, uye sucumber slices yevhiki inokosha yekudya yakagwinya inokuchengetedza kugutsikana uye kuwedzerwa kwemaawa.
Zvimwe
- 1 mideji tsvuku tsvuku tsvuku
- 2 tablespoons + 1/2 teaspoon mafuta omuorivhi
- 1/2 mukombe lentils
- 2 clove garlic
- 1 lemon, juiced
- 1/4 mukombe mvura
Kugadzirira
- Preheat oven to 400F.
- Tora bhokiti rakagadzirwa nemapuranga kana chifukidzo.
- Svetesa bhanhire bhenekeri ne 1/2 teaspoon mafuta emuorivhi. Isa panzvimbo yekubheka pepa uye ugochera maminitsi makumi matatu nemakumi maviri nemashanu, uchitenderera maminitsi gumi, kusvika pepper iri nyore uye ganda rinotanga kubuda. Bvisa kubva muvhenji uye rega zororo kusvikira wakanyatsokwana kuti uite.
- Zvichakadaro, muhomwe duku, isa lentiy uye 1 kapu yemvura kuti uite. Dzorera kupisa kusvika pasi uye simmer kwemaminitsi gumi nemashanu kana kusvika mvura yakasviba uye lentils iri nyore. Bvisa kubva kupisa uye ugoisa parutivi.
- Kana imwe pepiriti yakanyoroveswa, bvisa ganda, bvisa tsvina uye mbeu, uye usarure.
- Wedzera kune blender kana purogiramu yezvokudya nemafuta akasara, lentils, garlic, juisi, uye mvura. Kusunga kusvikira kushevedza, kuwedzera mamwe mvura, 1 kikapu panguva imwechete kusvikira kushanda kwakarurama kwasvika.
- Shumira nemagumbeke akajeka.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana uchinge uine batch ye chickpeas yakabikwa kana nyemba nyemba, unogona kushandisa 1 kapu yavo pane nzvimbo yeripi. Chickpeas uye nyemba zvinotora nguva yakareba kuti zvibike, saka kana iwe uchida kuzvishandisa, ita batch yakakura mberi kwenguva.
Iwe unogona kushandisa ruvara rwemaruva kana ruvara rwependi panzvimbo yekubwinya kana ndizvo zvaunazvo. Izvi hazvizokanganisa huwandu hwemiti-chigumo chekupedzisira chichava seine utano.
Kubika uye Kushumira Mazano
Iyi hummus inogona kugadzirwa mberi nekuchengetwa muirijiji mumubhodhoro usina mvura.
Cheka mimwe miriwo yakasvibirira yekucheka, kana kushanda ne-low-sodium pita chingwa kana crackers.