Mekhoa e tloaelehileng ea hummus e kenyelletsa tahini (seamente) empa ho ka khoneha ho e kenya ka oli ea sesame ho e-na le hoo. Batho ba bang ba fumana tahini ho ba le tatso e matla haholo le bana, haholo-holo, ka nako e 'ngoe ha ba rate litlhoko tsa bona tse makatsang. Empa ho sebelisa oli ea sesame ke mokhoa o motle bakeng sa ho fana ka hummus ka mokhoa o motle ntle le tahini e sa batleheng.
Moea oa Boikokobetso ke Eng?
Hummus (lentsoe la Searabia bakeng sa chickpea) ke ho pata kapa ho hasana ho entsoeng ho tloha ho chickpeas hammoho le lero la lemone, linoko le, hangata, tahini. Haeba u bona recipe ea hummus e batlang linaoa tsa garbanzo, ke feela hore garbanzo ke phetolelo ea Sepanishe ea chickpea. Ka Setaliana li bitsoa linaoa.
Hummus ke e 'ngoe ea lijo tsa khale ka ho fetisisa tse tsoang Egepeta ea boholo-holo' me rea tseba hore li-chickpeas li sebelisitsoe hangata lilemong tse 7 000 tse fetileng.
Ho sebeletsa Hummus e le Moqapi
Hummus e etsa hore lisebelisoa tse monate le tse ling tse nang le phepo tse ntle li be le phepo e ntle. Sebeletsa mofuta o motle oa lelapa la hummus kapa litlolo tse sa tšoaneng tsa hummus tse nang le li-pita tsa mariha tse chesang, li-chips tse entsoeng ka maiketsetso le limela tse ncha tse kang lihoete, likomkomere, pelepele, li-broccoli le cauliflower. Kapa leka e 'ngoe ea likhopolo tse thabisang ka hummus .
Etsa bonnete ba hore o fafatsa pepere e khubelu ea pepere, paprika (leka ho tsuba paprika bakeng sa tatso e tsotehang ea tatso) kapa komine ea fatše holimo ho eketsa 'mala o monyenyane. 'Me u se ke ua lebala ho eketsa sekhahla sa oli e ntle ea mohloaare oa moroetsana holimo.
Hummus Recipes
Haeba u sampile hummus e fapaneng holong ea Bochabela bo Hare kapa mahaeng a batho, u bone hore litlolo tseo li ka fapana haholo. Ho sa tsotellehe hore na u khetha matla a konofolo a nang le matla a mangata kapa a nang le linoko tse ngata, ho etsa hummus ke tsela e ntle ea ho laola metsoako le ho hlahisa tatso eo ue batlang. Kahoo u se ke ua tšaba ho iketsetsa kahare ka kichineng 'me u fumane hantle hore na uena le ba lelapa la hau le tla rata eng.
Seo U tla se Hloka
- 1 Na (hoo e ka bang li-15 oz) kapa linaoa tsa garbanzo, li hlatsoitsoe, li tšolotsoe 'me thaole e omisitsoe
- 2 tablespoons
- lero la lemone
- 2 Tapepoons oli ea mohloaare
- 2 Liaparo tsa konofolo, li peeled le li sithabelitsoe
- 1/2 Pispone kumin
- 1/2 letsoai la teaspoon
- 1/4 teaspoon pepere e ntšo
- 3 Tablespoons oli ea sesame
- 2 ho ea ho 3 Tablespoons metsi a futhumetseng
Kamoo U ka e Etsang
Lijong tsa lijo, kopanya li-chickpe, lero la lemone le oli ea mohloaare. Eketsa konofolo, komine, letsoai le pepere e ntšo, ebe oli ea sesame le metsi. Koahela ho fihlela u e-na le letlalo le boreleli. Kenya likhasepo tse 1 ho tse 2 tsa metsi haeba motsoako o ome haholo hoo u ka o ratang.
Sebeletsa mocheso o futhumetseng kapa ka kamoreng e nang le meroho e mecha kapa bohobe ba pita bakeng sa ho pata.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 454 |
| Total Fat | 21 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 167 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 10 g |
| Liprotheine | 16 g |