Hummus o khaola ka lemon le garlic! Tatso e monate, e monate ea lemon e kopantsoe le konofolo e etsa hore u se ke ua khona ho itšeha! E kopane ka eona ka pita 'me u e-na le boipiletso bo potlakileng le bo bonolo.
Seo U tla se Hloka
- 1 15-ounce e na le li-chickpea kapa linaoa tsa garbanzo
- 1 teaspoon minced konofolo kapa 2 cloves konofolo, e sithabetseng
- 3 tablespoons lero la lemone
- 3 tablespoons oli ea mohloaare
- 1½ ½ di-teaspoon tahini
Kamoo U ka e Etsang
Hlapa li-chickpeas 'me u behelle ka thōko metsi ho tloha ka. Kopanya lihlahisoa tse setseng ho blender kapa processor ea lijo. Kenya 1/4 senoelo sa metsi ho tswa ho chickpeas. Koahela ka metsotso e 3-5 ho ea tlase ho fihlela u kopane hantle le o boreleli.
Ema ho sebeletsa sekotlolo, 'me u bōpe hantle hantle bohareng ba hummus. Eketsa e nyenyane (likhabapo tse 1-2 tsa oli ea mohloaare ka selibeng). 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 | 352 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 9 g |
| Cholesterol | 0 mg |
| Sodium | 163 mg |
| Li-carbohydrate | 42 g |
| Fiber Fiber | 9 g |
| Liprotheine | 14 g |