Nutrition Highlights (pakushanda)
Maoriro - 116
Fati - 9g
Carbs - 7g
Maprotheni - 2g
Nguva Yese 75 min
Prep 15 min , Cook 60 min
Kushumira 16 (1/4 kapu imwe neimwe)
Kubata zvakanaka kunogona kuita kuti hove yakagadzikana isakanganiswe. Ichi chidimbu chinopenya chinopenya hachikwanisi kuvanza kukosha kwayo kwekudya kweutano, nemuvara unobva kune anthocyanins, ayo ari antioxidants anowanikwa muzvitsvuku mutsva nemiriwo yakaita seabheti.
Zvitsvuku zvebhinzi zvakanyanyawo mu Vitamin C, potassium, uye fiber , asi chickpeas uye tahini zvinopa mushonga wemapurotini kuti uchengetedze mushure mekunge uchidya. Shumira nemutsva akachera miriwo uye gorosi rose pita chingwa wedges inopisa muchoto kusvikira ichidziya.
Zvimwe
- 2 madiki maduku mutsvuku
- 1 tablespoon mafuta omuorivhi
- 1 15-ounce inogona kuve chickpeas, yakanatswa uye yakanatswa
- 2 tablespoons tahini
- 2 duku gorofu cloves, minced
- 1/2 mukombe wemafuta
- 2 tablespoons mumonamu
- 1/2 teaspoon munyu
Kugadzirira
1. Gadzira huni kune 425F.
2. Nyora uye ugoita bheetsi uye uzviputire mumashizha ne 1 kiyiyo mafuta omuorivhi. Isa pakacheketi kadiki kadiki (kubata chero majisi angangodonha kunze kwekubika) uye kubika kwemaminitsi makumi mashanu kusvika paawa, kusvikira mabheti ari nyore kubatwa neforogo.
3. Bvisa mabheti kubva muchoto uye rega kupora kwemaminitsi gumi kusvika ku15.
4. Wedzerai bheti yakabikwa kune zvokudya zvinoshandiswa pamwe chete nezvisara zvinoshandiswa uye kupisa kusvikira musanganiswa uri wakachena.
5. Gadzira uye gadzirisa nguva yekuita sezvinodiwa.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi yakajeka uye yakaisvonaka yebhuruu yevheti yakasanganiswa inogona kushanda zvakanyanya kudarika. Tora nyoka iyi muchikafu nokuita yakabikwa nyeredzi beet hummus flatbread!
Tanga nekutangira-Kupisa huni yako kusvika ku 350F. Tora gorosi pita kana chidimbu chemukoko weganda, tambanidza kune imwe yakabikwa tsvuku tsvuku, uye uwedzere madivi ako aunoda, mapuroteni, nuts, uye mbeu. Edzai combo yakavaraidza yekare, sipinashi, ricotta uye 1 ounis of nuts pistachio. Ipapa muhovheni yako kwemaminitsi gumi kana kuti kusvikira udziya uye uchifadzwa nechikafu-dense kudya!
Nutswe dzePistachio dzakanaka kune mafuta-ane utano hwemafuta, fiber, maprotheni, Vitamin B6, uye antioxidants dzine anti-infalmmatory properties uye dzakaratidzwa kuderedza maitiro eropa glucose.
Kubika uye Kushumira Mazano
Gadzirai mapegi enyu ose anofarira zvakadai semakaroti matsva, makomkoni, cauliflower, uye broccoli uye muzvipinde mumumero uyu.
Iwe unogona kunyange kukwira kubva pane yako yaunoda saladhi ne dollop yehupenyu huno.
Chengetedza hummus yako mune mudziyo wakadzika mufiriji uye utore zvakasara newe mudiki tupperware zvakasiyana nemiriwo yako kana saladhi. Iyo hummus ichavavira zvakanakisisa kana ichidyiwa mukati pevhiki imwechete.