Cilantro - u ka e rata kapa ua e hloea. Empa, haeba u e rata, joale recipe ena ea hummus ke ea hau! Mokhoa o tsitsitseng oa hummus o na le tatso e monate, e nang le monate e nang le monko o monate o nang le lehlakoreng le leholo.
Seo U tla se Hloka
- 1 (li-ounces tse 16) li ka li-chickpea kapa linaoa tsa garbanzo
- 1/4 senoelo se metsi ho tloha ka sekhahla sa 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
- 1 teaspoon cilantro, khabeloa chopped
Kamoo U ka e Etsang
- Hlapa li-chickpeas 'me u behelle ka thōko metsi a tsoang ka har'a eona.
- 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 cilantro e eketsehileng (ho ikhethela). Sebeletsa ka potlako ka bohobe ba pita bo hloekileng, bo futhumetseng kapa bo totobetseng , kapa sekoahelo le refrigerate.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 296 |
| Total Fat | 10 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 138 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 8 g |
| Liprotheine | 13 g |