Ke 'nete hore linaoa tse ntšo ha li atisa ho kenyeletsoa lijong tsa bochabela bo Hare le li-chick kapa linaoa ke lijalo tse atisang ho fumaneha. Leha ho le joalo, United States, linaoa tse ntšo li ka 'na tsa fumanoa haholo mecheng ea Mexican, ka boroa-bophirimela le lijo tsa lijo tsa Selatine. Joaloka limela tsohle, linaoa tse ntšo li phetse hantle, li jere li-antioxidants 'me li na le tatso e kholo le litlolo. Kahoo, le hoja e se setso, ba ka 'na ba etsa mekhoa e metle ho li-chickpe ka recipe ea hummus.
Bakeng sa likhetho har'a rona, lentsoe hummus le tsoa ka lentsoe la Egepeta bakeng sa chickpea. 'Me mokhoa oa motheo oa hummus, o tloaelehileng ho pholletsa le linaha tsa Bochabela bo Hare, hangata o na le li-chickpeas tse hloekileng tse kopantsoeng le tahini, lero la lemone, oli ea mohloaare, garlic le litlama. Liphetolelo tse qapetsoeng pele li ka fumanoa mabenkeleng a mangata a maholo a ho reka Amerika Leboea.
Sebaka se tloaelehileng sa hummus se sebelisoa e le ho pata bakeng sa pita kapa e 'ngoe ea sephara' me hangata se fumanoa ka platter ea mezze (appetizer) hammoho le falafel, eggplant, tahini le meroho e kang tamati, likomkomere, radishes, eiee e khethiloeng le oli ea mehloaare.
Ho linaha tsohle tsa Bochabela bo Hare, Iseraele e hlile e ja monoseli 'me e sebelisoa e le ho tsamaisana le lijo tsohle. Kaha metsoako ea hummus e latela melao ea bolumeli ea kosher, e ka jeoa ka nama le lijo tsa lebese.
Li-bean dips li tloaelehile haholo ho feta hummus ho US mme li tloaelehile ho jeoa ka litlhapi tsa tortilla. Le hoja re tloaetse ho nahana ka bona e le meea e bululetsoeng ea Mexican kapa ea Mexican, li-bean dips ke moqapi oa Maamerika ha linaoa tse hloekisitsoeng li tloaelehile ho jeoa e le sejana se le seng Mexico.
Phapang e ka sehloohong pakeng tsa linaoa le li-hummus ke hore likhahla tsa linaoa li tsoa ka tranelate e bolila kapa lihlahisoa tse ling tsa lebese athe hummus e sebelisa monate o matla haholo oa tahini (sesame phala).
Hummus, ebang ke chickpea kapa linaoa tse ntšo e thehiloeng, e ka kenyelletsa mefuta e sa tšoaneng ea linoko e le hore u leke kokima, za'atar, oregano, kapa lemony sumac.
Tahini e kenyelelitsoe kerekeng 'me e ka boloka e rekiloe kapa e entsoe ho tloha qalong.
Seo U tla se Hloka
- 1 e ka (hoo e ka bang 15 oz.) Linaoa tse ntšo, li hlatsoitsoe ebile li tšolotsoe
- 1/4 senoelo sa sesame pata (tahini)
- 1 clove garlic, peeled le minced
- 1 tablespoon oli ea mohloaare
- 1 tablespoon lero la lemone
- 1/2 teaspoon fatše kutu
- Diapole tse 2 tse khethiloeng ka cilantro kapa parsley
- Letsoai ho latsoa
- Pepere e motšo ho latsoa
Kamoo U ka e Etsang
- Eketsa linaoa tse ntšo tse hlatsoitsoeng le tse tšolotsoeng, samente ea sesame, konofolo, oli ea mohloaare, lero la lime le komine ho motlakase oa lijo le ho kopanya ho fihlela o le boreleli le o monate.
- Nako le letsoai le pepere ho latsoa le ho hlohlelletsa cilantro (kapa parsley haeba u sa rate cilantro). Haeba motsoako o le omele haholo ho seo o se ratang, eketsa halofo ea teaspoon ea oli ea mohloaare le halofo ea teaspoon ea lero la lemone kapa metsi.
- Sebeletsa hang-hang kapa u boloke sehatsetsing ka setsing se se nang metsi.
- Sebeletsa ka bohobe ba pita bo chesang, pita chips , khaola meroho ea crudite kapa tortilla chips.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 535 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 6 g |
| Cholesterol | 0 mg |
| Sodium | 113 mg |
| Li-carbohydrate | 81 g |
| Fiber Fiber | 22 g |
| Liprotheine | 28 g |