Ho bitsa ba ratang li-eggplant bohle! Kakaretso ena ea hummus e na le li-eggplant tse halikiloeng e le motsoako oa eona o ka sehloohong, e leng tatso e tsubang e ke keng ea otloa!
Seo U tla se Hloka
- Likotlolo tse peli tsa chickpeas, tse tšolotsoeng le ho hlatsoa, kapa tse soaked haeba li sebelisoa ka omisitsoeng
- Semela sa pele sa eggplant
- 3 tablespoons ea tahini
- Litepisi tse 1 ½ tse hlatsoa ka lero la lemone
- ½ senoelo sa oli ea mohloaare
- 3/4 teaspoon khine
- 1 clove ea konofolo, e sithabetseng
- 1/2 teaspoon letsoai
- Sprig ea parsley, khabeloa ea khethoa
Kamoo U ka e Etsang
Hlatsoa le ho omisa li-eggplant. Tlosa thibela 'me u khaole li-eggplant ka likotoana tse ka bang 1/8 "tse teteaneng (hoo e ka bang 1 senoelo). Koahela oli ea oli ea mohloaare le letsoai le leng le le leng ka lehlakoreng le leng 'me le behe ka tlas'a oli ka tlas'a mariler ka metsotso e meraro ka lehlakoreng le leng. Sheba haufi haholo hoo eggplant e sa cheseng.
Ka blender kapa processor ea lijo , kopanya li-chickpeas. Add eggplant, oli ea mohloaare, tahini, lero la lero la lemone, konofolo, komine, parsley le letsoai ho fihlela metsoako e theha mokhoa o ts'oanang.
Tšela motsoako ka sekotlolo se seholo.
Bokella ka leha e le efe e setseng ea parsley, sekoahelo le refrigerate ka metsotso e 30.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 320 |
| Total Fat | 19 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 0 mg |
| Sodium | 103 mg |
| Li-carbohydrate | 31 g |
| Fiber Fiber | 7 g |
| Liprotheine | 9 g |