Baba ganoush (ka linako tse ling e bitsoa baba ghanoush), e bohareng ba Middle East e jala le ho pata, e tšoana le ho ruruha empa e entsoe ka ho lema limela ho e-na le likhoho (garbanzo linaoa).
Kakaretso ena ea limela le vegan ke haholo-holo hummus-joalo kaha e sebelisa li-chickpeas bakeng sa mokhoa o mongata. Le hoja ho kenyelletsa li-chickpeas ho baba ghanoush hase ha e le moetlo, ho fana ka matla a mangata a protheine e loketseng batho ba limela le li-vegans , (kapa mang kapa mang ea nang le liprotheine tse phahameng ). Boholo ba litokisetso tsa Bochabela Bochabela bo sebelisa li-mashed le li-spice feela, kapa ka ntle ho tahini .
Ka mokhoa o tloaelehileng, eggplant e lokela ho chesoa ka lelakabe le bulehileng, kapa bonyane ka mokokotlo oa lijo, empa setofo, joalo ka setlhapong sena, se tla boela se sebetse, ka ho hlakileng se monate o ts'oanelang ho tsuba. Empa joaloka hummus, ha ho na tsela e fosahetseng ea ho etsa baba ganoush, ka maikutlo a ka (li-diresepe tse ling li bile li letsetsa mayonnaise). Kea e rata ka hoo e ka bang ka tsela leha e le efe e entsoeng!
Ka tsela, ho na le mabaka a mangata ao ka 'ona bohle ba bonang hore ba rata hummus haholo, e leng ho bolelang hore ho na le mabaka a mangata a ho ts'oaea hore u tla rata hummus-joaloka baba ghanoush recipe.
Tlhahiso ena e bonolo ea baba ghanoush ke vegetarian, vegan, le mahala ea gluten. Bakeng sa phetoho ea bophelo bo botle, u ka boela ua leka mokhoa ona oa baba ganoush o sa fumaneng fatše le o se nang mafura .
Seo U tla se Hloka
- 1 eggplant e kholo
- 1 e na le li-chickpeas, tse tšolotsoeng (linaoa tsa garbanzo)
- 3 cloves garlic
- 1/4 senoelo sa lero la lemone
- 3 tbsp.
- tahini
- Dash salt salt
- 1/4 senoelo sa oli ea mohloaare
- 2 tbsp. li-parsley tse ncha tse khethiloeng (khetho)
Kamoo U ka e Etsang
- Etsa li-eggplant ka halofo, 'me u chese ka ontong ea 400 F ka metsotso e 45, kapa ho fihlela o le bonolo.
- Lumella hore u pholile hanyenyane, ebe u tsoa ka hare ho peō ea eggplant, u siea letlalo.
- Ka blender kapa processor process, kopanya li-eggplant le tse ling tse setseng, ntle le oli le parsley, ho fihlela e boreleli. Motsoako o tla ba o teteaneng. Butle-butle kenya oli ea mohloaare ho fihlela e kopane.
- Kopanya ka ho khetholla ha parsley ka letsoho.
Recipe e sebeletsa litlhahiso: Thabela baba ghanoush eo u neng u e-na le eona e e-na le litlhapi, pita (kapa mofuta ofe kapa ofe oa ho robala ha sethala), kapa ha sandwich e jala. Ho sebeletsa, rotsa ka oli e seng kae ea oli ea mohloaare (sebelisa boleng bo phahameng ka ho fetisisa boo u nang le bona) 'me u fafatse ka phofo ea phofo, paprika kapa komine bakeng sa' mala o itseng. Ke rata ho ntša baba ghanoush ka phofo tortilla ebe ke eketsa lettuce, tamati le li-veggies bakeng sa ho phuthela sandwich ea vegan .
Nete ea phepo e nepahetseng:
Tšebeletso e 'ngoe e fana ka hoo e batlang e le: lik'halori: 304; lik'hilojule tse tsoang mafura: 118; palo eohle: 13.1g 20%; mafura a mangata: 1.7g, 8%; cholesterol: 0mg, 0%; sodium: 58mg, 2%; lik'habohaedreite tse feletseng: 37.8g, 13%; fiber: 11.8g, 47%; tsoekere: 7.3g; protheine: 11.9g; vithamine A 3%, vithamine C 14%; khalsiamo 9%; tšepe 23%, ho itšetlehile ka lijo tsa khalori ea 2000.
Bona hape: Recipe ea Baba Ganoush ea mahala
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 280 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 150 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 8 g |
| Liprotheine | 9 g |