Carrot hummus ke e 'ngoe ea litsela tsa ka tse ncha tseo u li ratang haholo bakeng sa ho tšoaea sekhahla sena sa khale sa chickpea. E tšela holim'a limela tse ngata tse hlahisitsoeng ka mefuta e mengata 'me u kenye meroho eohle eo ue ratang haholo bakeng sa ho ja sandwich ea meroho.
Seo U tla se Hloka
- Bakeng sa Spicy carrot hummus:
- Lihoete tse 1 tsa likhaete (tse khethiloeng ka li-chunks tse 1)
- 3 garlic cloves
- 4 tablespoons e eketsehileng oli ea mohloaare oli (arotsoe)
- Lik'hilograma tse 1/2 li-chickpeas tse phehiloeng (ho hlatsoa le ho tšolloa haeba ho tloha ka ho khoneha)
- 1/4 senoelo tahini
- 2 tablespoons lero le monate lemon
- 1/4 senoelo metsi (hammoho le ho feta hore o be mosesaane ha ho hlokahala)
- 1/2 teaspoon fatše kutu
- 1/2 teaspoon motsoako oa ginger
- 1/2 teaspoon letsoai
- 1/2 tablespoon sriracha
- Bakeng sa Sandwich:
- 1 multgrin bun (e hlabositsoeng)
- 2 tablespoons tse tsoekere carrot hummus
- likaroloana tse seng kae tsa likomkomere tse ncha
- likaroloana tse nyenyane tsa langa le le lej
- Lipoli tse peli tse hlatsoa
- 1 isipuni
- li-eiee tse bofubelu tse bofubelu
- Li-ring tse seng kae tsa pepere tsa banana
Kamoo U ka e Etsang
--- FOR THE SPICY CARROT HUMMUS ---
- Qala ka ho hula lihoete le konofolo ka halofo ea oli ea mohloaare le letsoai la leoatle le ho li belisa ka oven e 425 ho fihlela hamonate - metsotso e ka bang 20 - ho lahlela lihoete ka hare ho pheha. Hang ha u phehile, beha ka thōko 'me u lumelle hore u pholile.
- Eketsa lihoete tse phehiloeng le tse qhibilihisitsoeng, cloves ea garlic, tahini, 2 tbsp lero la lemone, metsi le linoko ho sesebelisoa lijo le ho otla ho fihlela ho boreleli - haeba hummus e le e teteaneng haholo e tsoele pele ho eketsa oli ea mohloaare le / kapa metsi ho fihlela e boreleli le e monate.
- Susumelletsa Sriracha haholo kamoo o ka sebetsang le ho e qeta ka letsoai le pepere. Sebelisa hang-hang kapa sehatsetsi.
--- HO THE SANDWICH ---
- Hlatsoa li-multigrain tsa peō ea hao le ho eketsa smear ea li-sopho e entsoeng ka monate ea carrot ho lehlakoreng le leng. Etsa limela ka langa le le lej, limela, pepere ea banana, li-picky tse bofubelu bo potlakileng, le likomkomere. Nka halofo e 'ngoe ea li-seedgrap tse nang le li-multigrain tse hlahisitsoeng ka holimo ebe u li beha ka holimo. Sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 2823 |
| Total Fat | 173 g |
| Fat Satated | 23 g |
| Fat Unsaturated | 90 g |
| Cholesterol | 0 mg |
| Sodium | 1,012 mg |
| Li-carbohydrate | 255 g |
| Fiber Fiber | 62 g |
| Liprotheine | 102 g |