Kokoete ena e monate! U tla rata tatso ea avocado hammoho le bokhoni ba litsuonyana.
Seo U tla se Hloka
- 1 (16 oz.) E ka etsoa ka li-chickpeas (kapa linaoa tsa garbanzo)
- 1 avocado e bohareng (halofo, e koetsoe, le nama e tlosoa)
- 1/4 senoelo se metsi ho tloha ka li-chickpeas
- Tablespoons tse 3 ho ea ho tse 5
- lero la lemone (ho itšetlehile ka tatso)
- 1 1/2 tablespoons tahini
- 2 cloves konofolo (e sithabetseng)
- 1/2 teaspoon letsoai
- 2 tablespoons oli ea mohloaare
Kamoo U ka e Etsang
- Hlapa li-chickpeas 'me u behelle ka thōko metsi ho tloha ka.
- Kopanya lihlahisoa tse setseng ho blender kapa processor ea lijo.
- Kenya 1/4 senoelo sa metsi ho tswa ho chickpeas.
- Koahela ka metsotso e 3 ho ea ho e 5 ho ea tlaase ho fihlela u kopane hantle ebile o boreleli.
Ema ho sebeletsa sekotlolo, 'me u bōpe hantle hantle bohareng ba hummus. Eketsa chelete e nyane (oli ea mohloaare e le 1 ho isa ho 2) selibeng. Bokella ka parsley (ho ikhethela).
Sebeletsa ka potlako ka bohobe ba pita bo hloekileng, bo futhumetseng kapa bo totobetseng , kapa sekoahelo le refrigerate.
Ho boloka Hummus
Hummus e ka ba sehatsetsi ka matsatsi a mararo 'me e ka bolokoa ka lehare ho fihlela khoeling e le' ngoe. Kenya oli e nyenyane ea mohloaare haeba e bonahala eka e omme haholo.
- Litlhapi tse eketsehileng tsa Hummus
- 5 Hummus Recipes Your Kids Will Love
- Baetsi ba litšoantšo ba entsoeng ka Hummus
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 537 |
| Total Fat | 23 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 0 mg |
| Sodium | 210 mg |
| Li-carbohydrate | 68 g |
| Fiber Fiber | 16 g |
| Liprotheine | 21 g |