Hummus, sejo se tloaelehileng se ka bochabela se entsoeng ka li-chickpeas, garlic, tahini, lemon le oli, se se se tumme haholo lilemong tsa morao tjena. Mefuta e fapa-fapaneng ea meriana ena e monate e boetse e tloaelehile hape, 'me ke liphetolelo tse seng kae tse tlaase tsa calmone tse lokelang ho lekoa.
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Guacamole Hummus Westend61 / Getty Images Hona joale ho na le motsoako o tšosang oa li-dips tse monate le tse ratoang: hummus le guacamole! Ha e le hantle, e monate ebile e monate ebile e na le linaoa tse tloaelehileng tsa li-garbanzo li khahloa ke lisebelisoa tsohle tse khathollang tse etsang hore guacamole e be ntle haholo. Li-cilantro tse ncha, lero la kalaka, li-onion tse khubelu, le komine e fatše li fana ka hummus ena e le spin ea mexican. Leka guacamole hummus holim'a litlhapi tse hlabiloeng tsa tortilla.
Ke hobane'ng ha u sa qale ka seo bohle re se tsebang hummus? U ka lebella ho kopanya li-chickpeas, oli ea mohloaare, tahini le lero la lemone ha u ka thusa motho hore a thuse. Phetolelo ena e tlase ea k'halori ea hummus e sebelisa yogurt e tlaase ea mafura, 'me e siea oli e' ngoe ea mohloaare ho thusa ho pholosa lik'hilojule tse 'maloa. Bakeng sa phetolelo ea creamier esita le, leka ho sebelisa mafura a mafura a karoti a majoe a tlaase. Tlosa mofuta ona oa hummus li-veggies tse ncha kapa bohobe bo mofuthu ba pita.
Ha ho bonahale eka tsokolate le hummus ha li tsamaee hammoho, empa li fumaneha mokokotlong ona oa tsokolate. Haeba u na le takatso ea tsokolate, leka hummus ena ho e-na le tsokolate e fokolang kapa mokotla o mong oa tsokolate oa setso. Ha e le hantle, e le eona feela motsoako oa hummus e tloaelehileng le mokotla ona oa tsokolate ke li-chickpeas. Koekoe, mahe a linotši, le sirapo ea maple e eketsa monate bakeng sa ho koahela sefahleho se nang le litholoana tse ncha, li-pretzels, kapa li-pita tse fokolang ka tsoekere le sinamone.
Mona ke motsoako oo u ke keng ua o lebella ho o fumana kerekeng ea hummus. Hummus ena ea carrot e bōpiloe ke Connie Guttersen, RD PH.D., e amohelehang ka "Sonoma Diet". Oli ha e sebelisoe ka mokhoa ona, e etsa hore e fokotsehe mafura le lik'halori ho feta mokhoa o tloaelehileng oa hummus .
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Pepe e bitsoang Red Pepper Hummus Funwithfood / Getty Images Ho na le recipe ea hummus e nang le kick. Lipelopele tse khubelu tse halikiloeng li hlile li fetola phetolelo ena, li phaella ka bongata. Sebeletsa pepere e khubelu e tsositsoeng e futhumetseng.
Haeba u se mothetsi oa li-chickpeas , ke ena recipe ea hummus e sa sebeliseng li-chickpeas, empa mokopu e le motheo oa eona. Feela teaspoon ea oli ea mohloaare e kenngoa, ka hona, palo ea khalori e lula fatše. Leka hummus ena nakong ea ho oa ha mokete bakeng sa ketsahalo ea mokete.