Hummus, lentsoe la Searabia la chickpea, ke lijo tse tloaelehileng tsa lijo tsa Bochabela bo Hare. Ke sejo se phofo se bonolo le se phetseng hantle, se pholileng, kapa se pentiloeng se entsoeng ka likhaku, palesa ea sesame, lero la lero la lemone, konofolo, litlama, le seasonings. Hangata li sebelisoa ka ho khaola meroho e kang liropole, li-celery, likomkomere, tamati le radishes hammoho le lipalesa tse futhumetseng tsa bohobe ba pita kapa li-pita chips. 'Me ke setulo sa platter leha e le sefe sa mezze ea Bochabela bo Hare.
Joalokaha tse ling tse tsejoang hantle tse bochabela bochabela, tahini , hummus e sa feto-fetohe. Li-chickpeas tsa setso li ka nkeloa sebaka ke linaoa tse ling tse kang linaoa tse tšoeu, linaoa tse ntšo, kapa linaoa. Tahini e ka tlosoa bakeng sa batho ba nang le meriana ea sesame le linoko le lihlahisoa tse ka hlahisoang li ka fetoloa ka litsela tse ngata tse fapaneng ka ho kenyelletsa komine, oregano, sumac , pepere e khubelu ea pepere, za'atar , ho tsuba paprika le rosemary.
Hummus e boetse e iketsetsa mefuta e mengata ea litlhaloso holimo ho mekhahlelo e tloaelehileng ea metsoako. Litlolo tse ling tse monate li kenyelletsoa pepere e khubelu, konofolo e halikiloeng, tomate e omisitsoeng ea letsatsi, sipinake, feta cheese, lilamora tsa kalamata, lero la peanut, yogurt, almame, mokopu, litapole, soya, tomate basil, walnuts, eggplant e halikiloeng, zucchini, jalapeno, chipotle, artichoke le cranberry.
Le hoja li-avocado li tsejoa ka ho fetisisa e le lihlahisoa tsa Mexico le boroa-bophirima, tlhaho ea tsona e ntle e etsa hore e be kakaretso e kholo ea hummus. Tatso ea bona e tsoa ka ho lekaneng feela ntle le ho feta matla a chickpeas le tahini. 'Me ho hlakile hore ba eketsa phepo e ngata ea phepo e nang le oli e nang le oli e phahameng, potassiamo le livithamini B, C le K.
Matsatsing ana u ka fumana moferefere oa mefuta eohle ho menyetla ea leha e le efe ea Bochabela bo Hare kapa ea reschorenteng ea Mediterranean, hammoho le ho khona ho fumana mefuta e mengata ea mefuta e mengata ea mefuta-futa ea li-supermarket ho pholletsa le United States.
Seo U tla se Hloka
- Lik'hilograma tse 1 1/2 tsa likhaku tse entsoeng ka makoti (tse hlatsoitsoeng le tse tšolotsoeng)
- 3 tablespoons tahini (sesame paste)
- 2 cloves konofolo (peeled)
- 2 tablespoons lero la lemone
- 1/4 senoelo metsi
- 3/4 teaspoon letsoai (kapa ho latsoa)
- 1/4 teaspoon pepere e ntšo (kapa ho latsoa)
- 1 avocado e butsoitseng kaofela
- Supuni e 1 e entsoeng ka har'a dill e ncha
- Khabapo e 1 e hahiloeng ka parsley e ncha
- Ho ikhethela: linate tsa phaene kapa peō ea mokopu bakeng sa ho khabisa
Kamoo U ka e Etsang
- Hlalosa k'haracado ka bolelele, tlosa mokoti 'me, u sebelisa khaba, u ntše nama.
- Eketsa nama ea avocado, li-chickpeas tse hlatsoitsoeng le tse tšolotsoeng, lejoe la sesame, lekhetlo le hlahisitsoeng ka konofolo, lero la lero la lemone, metsi, letsoai, le pepere e ntšo ho ea phelisang lijo.
- Puree ho fihlela e boreleli 'me u fetole letsoai le pepere ho seo u se ratang.
- Khothalletsa hore u se ke ua hlola u e-na le li-dill le parsley. Holimo ka ho fafatsa linate tsa phaene kapa lipeo tsa mokopu, haeba li lakatsa.
- Sebeletsa ka ho pata ka bohobe bo mofuthu ba pita kapa lipitsa tsa pita tse hlahisitsoeng kapa ho jala ka sandwich. Boloka e setseng sehatsetsing ka nkho e khabisitsoeng kapa sekotlolo sa serane se phuthetsoe.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 199 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 298 mg |
| Li-carbohydrate | 25 g |
| Fiber Fiber | 6 g |
| Liprotheine | 8 g |