Haeba uena, joaloka nna, hangata u e-na le sekoti sa hummus firiji ea hao bakeng sa ho noa ka potlako, u ka 'na ua batla tsela ea ho e liha setšoantšo kapa tse peli ka tatso e eketsehileng. Ho na le mekhoa e mengata le e mengata ea ho etsa joalo empa ho eketsa pelepele e khubelu e natefetsoe ke e 'ngoe ea li ratang tsa ka. U ka itlhatsoa 'me u ba qhekele kapa u reke feela k'hamphaning ea limakasine ea supermarket ea hau. Ba bang ba li boloka ba bile ba li beha lilong tsa lilulofu lijana. Mefuta e mengata e kholo ea ho reka lichelete United States e rekisa mefuta e mengata ea mefuta e mengata ea pepere e khubelu le pepere e khubelu e atisa ho ba har'a tsona. Empa ho iketsetsa ho le bonolo haholo.
Pelepele e khubelu ka boeona e monate 'me, ha e halikiloe, e noa tatso e ts'oang fatše. Ke atisa ho ba moferefere o fokolang lefapheng la mocheso empa ka sebele u ka li tšela ka pepere ea cayenne. Pelepele e khubelu e na le vithamine A le likokoana-hloko tse thibelang likokoana-hloko e le hore li kenye letsoho le phepo e nepahetseng.
Terei e tloaelehileng ea Middle Eastern appetizer (mezze) e kenyelletsa li-hummus le mefuta e fapaneng ea meroho e halikiloeng e nang le mefuta e mengata e kopantsoeng, e leng ho kopanya li-flavour tse sebetsang hantle tse tsamaeang le tse ling tse kang falafel, eggplant, tahini le meroho e kang tamati, likomkomere le lifate tsa mohloaare.
Boholo ba hummus dips bo sebelisoa serame kapa mocheso oa mohatsela. Empa phetolelo ena e khubelu ea pepere e nkoa e le mofuthu o mofuthu haufi le pita e mofuthu kapa ho pata hamonate ho e qeta. Hape leka ho noa meroho e halikiloeng ka ho tsuba ena bakeng sa tatso e eketsehileng.
Lipaputso tsa Hummus li ka kenyelletsa mefuta e sa tšoaneng ea linoko e le hore u leke makokoe, za'atar, oregano kapa lemony sumac kapa eketsa tatso ea smokey ka ho phaella paprika ea smokey.
Seo U tla se Hloka
- 1 Na (hoo e ka bang 15 oz) ea linaoa tsa chickpeas / garbanzo, e hlatsoitsoe ebile e tšolotsoe
- 1/3 Cup tahini (seame paste)
- 1/4 senoelo lero la lemone
- 2 Tapepoons oli ea mohloaare
- 2 Liaparo tsa konofolo, li peeled le li sithabelitsoe
- 1/2 Cup - 3/4 Cup
- pelepele tse khubelu (ho itšetlehile ka tatso)
- Pepere ea Cayenne, ho latsoa (ho ikhethela)
Kamoo U ka e Etsang
Ho motlakase oa lijo , kopanya linaoa tsa garbanzo, tahini , lero la lemone le oli ea mohloaare. Tsamaiso ho fihlela e boreleli. Eketsa pelepele e khubelu le konofolo mme u tsoele pele ho hloekisa ho fihlela u fumane mokhoa o batlang o lekanngoe.
Hlatsoa ka parsley 'me u sebetse mocheso o mocheso kapa mohatsong o nang le bohobe bo chesang ba pita kapa li- pita tsa toasted.
Pepper e khubelu ea pepere e ka etsoa ka matsatsi a mabeli esale pele 'me e bolokiloe ka setsing se se nang metsi sehatsetsing.
Hecha ka microwave kapa ho stovetop ho sebeletsa.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 487 |
| Total Fat | 22 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 10 g |
| Cholesterol | 0 mg |
| Sodium | 190 mg |
| Li-carbohydrate | 59 g |
| Fiber Fiber | 12 g |
| Liprotheine | 19 g |