Le hoja hummus e tletse liprotheine, li-fiber tse nang le mafura a nang le pelo, e ka boela ea tlala lik'halori. Ha e le hantle, ho na le tubese e le 'ngoe ea hummus e ka ba le lik'hilojule tse ka bang 700. 'Me bohle rea tseba hore na ho bonolo hakae ho ja boholo ba setshelo ka nako e le' ngoe.
Empa u se ke ua tšela molumo oa lenane la hau la bohobe bo monate feela hona joale. Ka ho tlosa oli e 'ngoe ea mohloaare le ho eketsa yogurt e seng mafura sebakeng sena, ho na le lik'hilojule tse seng kae ka ho sebetsa. Phetolelo ena e bonolo ea hummus e ntse e na le ntho e 'ngoe le e' ngoe eo u ka lebella ho e fumana sebakeng sena sa setso sa bochabela bo ka bochabela, ho tloha ho li-chick ho ea tahini ho oli ea mohloaare, konofolo le khase ea yogurt bakeng sa botle bo eketsehileng. Ikutloe u lokolohile ho kenya mokatate oa yogurt bakeng sa tekanyo e eketsehileng ea protheine le tsoekere e nyenyane. Sebeletsa ka likhapa tsa pita kapa meroho e mecha, kapa u sebelise joaloka sandwich e hasaneng ho e-na le mayonnaise. Etsa bonnete ba hore o tla khomarela boholo ba 1/4 senoelo.
Seo U tla se Hloka
- 1 15 oz. Na linaoa tsa garbanzo (tse tšolotsoeng le ho hlatsoa)
- 1 e kholo ea garlic clove
- 2 tablespoons oli ea mohloaare
- 1 tablespoon tahini
- 1 tablespoon lero la lemone
- 1 tablespoon e se nang mafura a yogurt (kapa yogurt ea Greece)
- 1/2 teaspoon letsoai
- Etsa pepere e khubelu (fatše)
Kamoo U ka e Etsang
Beha lisebelisoa tsohle ho motlakase oa lijo kapa blender, 'me u sebetse ho fihlela o boreleli. Boloka e setseng sejaneng se koahetsoeng ka matsatsi a mararo.
Lik'halori Ho Sebeletsa (1/4 senoelo) 119
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 257 |
| Total Fat | 9 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 0 mg |
| Sodium | 115 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 7 g |
| Liprotheine | 11 g |