Ke rata garlic e halikiloeng ea garmus. Ke e sebeletsa ho baeti ba e-s'o ka ba e-ba le tloaelo ea moetlo kapa ba sa hlokomeleng tahini ka hummus. E na le monate o nang le konofolo e sa khaotseng - e nepahetse.
Seo U tla se Hloka
- 1 e na le li-chickpeas / garbanzo linaoa (15 oz.)
- Dipole tse 2 tse halikiloeng konofolo
- Khaba ea 1/2
- lero la lemone
- 1 tablespoon oli ea mohloaare
- 1/2 teaspoon oregano
Kamoo U ka e Etsang
1. Ho motlakase oa lijo , mefuta ea linaoa, konofolo, oli ea mohloaare , lero la lemone le oregano ho fihlela li batla li tsitsitse.
2. Haeba hummus e le e teteaneng, feela kenya oli ea mohloaare ka li-increments tse nyenyane (1/2 teaspoon) ho fihlela u lakatseha.
3. Sebeletsa o halikiloeng ka konofolo e bitsoang hummus e khabisitsoeng ka parsley e khaohileng ka bohobe bo phoroselang, pita chips kapa veggies. Pepper e khubelu ea pepere e ts'oareloa hantle haholo ka likotoana tsa bohobe bo setle ba Italy.
4. Hummus e ka etsoa esale pele ho fihlela matsatsi a mabeli haeba e bolokiloe ka setsing se sireletsehileng sehatsetsing. Ho sebeletsa, mocheso ka microwave kapa ho stovetop.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 143 |
| Total Fat | 4 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 81 mg |
| Li-carbohydrate | 21 g |
| Fiber Fiber | 5 g |
| Liprotheine | 7 g |