Ka linako tse ling hummus e fumana phofu e mpe bakeng sa lihlahisoa tsa eona tse mafura, tse tsoang ho tahini ho hasaneng. E entsoe ka peo ea soneblomo fatše le oli, tahini e alima mokhoa o boreleli le tatso e monate ho ts'ebetso ea chickpea. Kakaretso ena e bonolo ea hummus e nkela boholo ba tahini e tloaelehileng e nang le yogurt, e etsa hore e be mefuta e ntle ea mafura a tlaase ntle le tahlehelo e kholo ea tatso.
U ka sebeletsa hummus ka ho pata meroho kapa li-pita, ho e jala ka sandwich sebakeng sa mosetareta kapa mayonnaise, kapa u se sebelise ho apara salate kapa sekotlolo sa pasta. Ha u se u tseba mokhoa oa motheo, ho bonolo hore u fetole hummus ea hao ka ho kenya linaoa tse fapaneng bakeng sa likhaku kapa ho eketsa litlolo tse fapaneng le litlolo tse nang le metsoako e kang tomate e sundled, lifate tsa mohloaare, litlama tse ncha esita le likokoana-hloko tse fokolang.
Seo U tla se Hloka
- 1 15-"" "" "" "" "" "" "" "'
- linaoa tsa garbanzo , tse tšolotsoeng; boloka metsi)
- 1 ho 2 cloves konofolo (e sithabetseng)
- 1 isipuni
- lero la lemone
- 1 tablespoon tahini
- 1/2 senoelo
- yogurt e hlakileng
- 1 teaspoon letsoai
Kamoo U ka e Etsang
- Lihlahisoa tsa lijo li kopanya linaoa, konofolo, lero la lemone, tahini (haeba e lakatsa) le yogurt. Khotsa hantle. Eketsa letsoai mme o kopane ho fihlela o boreleli le o monate.
- Ho fokotsa hummus ha ho hlokahala, eketsa hanyenyane ea metsi ho tswa ho chickpeas, ka teaspoon ka nako. U ka boela oa kopanya metsing a futhumetseng kapa oli ea mohloaare ho lokolla ho ata ha ho feta.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 689 |
| Total Fat | 15 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 4 g |
| Cholesterol | 8 mg |
| Sodium | 370 mg |
| Li-carbohydrate | 111 g |
| Fiber Fiber | 20 g |
| Liprotheine | 35 g |