Etsa oli e fokolang fatše le e fokotsehileng ntle le oli ka mokhoa ona o batlang o se na mafura a hummus. Rip Esselstyn, mongoli oa The Engine 2 Diet , o re, "Ena ke eona ea bohlokoa ka ho fetisisa ea ho jala. O ka fumana phapang ea recipe hoo e batlang e le lebenkeleng la lijo, empa karolo ea 95 lekholong ea tsona e entsoe ka oli ea mohloaare kapa tahini (sesame paste) , e phunyeletsang mafura a fatše. Bothata ba hao bo botle ke ho nka metsotso e meraro 'me u etse betch ka Sontaha e tla u tšoarella beke. "
Hummus e na le protheine e phahameng 'me e etsa sesebelisoa se tsotehang ka potlako. E noa ka karoti e monate, lithupa tsa celery kapa tse teteaneng pelepele tse monate. Ke tlatsetso e kholo ho sandwich kapa ho phuthela, ho eketsa tatso le ho khabisa ha o ntse o tšoere meroho hammoho. Hape ke setsi se seholo sa ho sebelisa ho eketsa lisebelisoa tse ling le ho fetola tatso. Sheba mabaka ' ohle a tšeletseng a etsang hore litelu tsohle li rate hummus .
Seo U tla se Hloka
- 1 (15-ounce) e ka etsoa ka likhoho (ho hlatsoa le ho tšolloa.) Ho fapana le moo, u ka qala ka li-chickpeas tse omisitsoeng, u sebelisa 1/3 likarolo tsa linaoa tse omisitsoeng ho hlahisa li-ounces tse 15 tsa chickpepe tse phehiloeng.)
- 2 cloves konofolo (e entsoeng)
- Lero la 2 ho isa ho le 3 lero le monate la lero la lemone
- 1 teaspoon
- Bragg Liquid Aminos kapa tlaase-sodium
- tamari
- 3 tablespoons metsi (kapa
- meroho oa meroho )
Kamoo U ka e Etsang
- Koahela lisebelisuoa tsohle ka har'a letsoai le teteaneng, u sebelisa metsi a mangata ha ho hlokahala hore u finyelle seo u batlang ho se etsa.
- Sebeletsa chilled kapa mocheso oa mohatsela.
Bona hape:
- Indian Indian Curry-Spiced Hummus Recipe
- Moea oa White Bean Hummus
- Meroho e Bonolo Sun-Dried Tomato Hummus Recipe
Ho boloka le Shelf Bophelo ba Hummus e se nang Mafura a Maiketsetso
Boloka hummus ea hao e entsoeng ka mahahapa sehatsetsing. E lokela ho boloka matsatsi a mararo ho isa ho a mahlano.
U ka boela ua hloma hummus ea hao 'me ua e thabela ka likhoeli tse tšeletseng ho isa ho tse robeli. Ha e se e ntse e kopantsoe, ha ua lokela ho bona liphetoho tse ngata ka tatellano ka mor'a ho e qeta. Feela e le ho kopanya hantle le ho eketsa metsi a seng makae haeba ho bonahala e le e teteaneng haholo ka morao ho qhoqhoa.
Mefuta e sa tšoaneng ea Vegan e bitsoang Low-Fat Vegan Hummus
Etsa mafura a vegan hummus ea hau e tlaase ka ho eketsa e le 'ngoe kapa tse ling tse latelang:
- 2 tablespoons peo ea sesame
- 1 e ncha e hlahisitsoeng (e lengoang le e khethiloeng)
- 1 pepere e tala e khubelu (e halikiloeng, e lekanngoeng, e khethiloe)
- Kopi e 1 Kalamata mehloaare
Kakaretso ena ea fatmus e fokolang fatše e ngotsoe hape ka tumello ea The Engine 2 Diet ke Rip Esselstyn
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 202 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 134 mg |
| Li-carbohydrate | 35 g |
| Fiber Fiber | 7 g |
| Liprotheine | 11 g |