Li-chickas ( pois chiches ka French kapa hummus ka Searabia) ke li-popula tse tloaelehileng tsa ho pheha Moroccan. Ketsahalong ena, li-chickpeas tse omisitsoe li kenngoa, li qhibililoe ebe lia phehoa ho fihlela li le bonolo ka onion, safrone, letsoai le pepere. Hona joale linaoa li hloekisitsoe 'me motsoako o ka fumanoang e le ho pata kapa ho tšesaane ho senya-joaloka ts'ebetso. Etsa oli ka oli ea mohloaare, kapa eketsa dab e nyenyane ea botoro le cayenne e nyenyane e le e monate.
Lumella lihora tse robeli kapa bosiu bo le bong ho ea lijong tsa chickpeas. Bakeng sa ho itokisetsa mafura ntle ho tefo, oli ea mohloaare e ka 'na ea tlosoa, empa hlokomela hore e alima tatso le mokhoa o tsitsitseng ho pureed serrouda .
Hlokomela hore lebitso serrouda le ka boela la bolela salate ea chickpeas ka mongobo oa langa le le lej. Hape leka Bessara , e leng puree e entsoeng ka linaoa e omisitsoeng hape e ka etsoang e le sopho kapa sopho.
Seo U tla se Hloka
- Lik'hilograma tse 1 1/2 tse omisitsoeng tsa chickpeas (hoo e ka bang likotlolo tse 4 tse kolobisitsoeng le tse phunyeletsoeng)
- 1/4 senoelo sa oli ea mohloaare (khetho)
- 1 onion, e qhibililoe ka majoe
- 1 teaspoon letsoai
- 1/2 pepere ea pepere
- pente ea safrone lintlhoko, e phunyeletse
- pinch ea turmeric
- letsoai le pepere e eketsehileng ho latsoa
- pepere ea cayenne kapa paprika ho latsoa
- komine ho latsoa
- oli kapa oli ea mohloaare ho latsoa
Kamoo U ka e Etsang
Hamorao, beha li-chickpeas tse omisitsoeng sekotlolo se seholo ebe u tlatsa metsi a pompo. Tloha li-chickpeas ho soak bosiu kapa bonyane lihora tse robeli. Tlosa li-chickpe ebe u tlosa letlalo. (Tlhokomeliso: O ka kopa likokoana-hloko ka ho li kopanya pakeng tsa forefinger le lesela la hao, kapa ka ho hloekisa li-chickpe ka matla litlameng tsa kichine ho lokolla letlalo.) Tsoela pele mohatong o latelang, kapa u phunyele likokoana-hloko ho fihlela li hlokahala.
Beha li-chickpeas tse nang le soae tse nang le likhase tse tharo tse nang le likotoana tse tharo hammoho le onion, oli le linoko. Kenya likotlolo tse 3 tsa metsi ebe u tlisa pheha. Koahela, fokotsa mocheso, 'me u etse li-chickpeas ka lihora tse ka bang 1/2, kapa ho fihlela ha u le bonolo.
Feta li-chickpeas le mokelikeli oa tsona ka leloala la lijo, kapa puree ntho e 'ngoe le e' ngoe e hlahisang lijo ho fihlela e boreleli. Eketsa metsi a mangata ho feta moo ho hlokahalang hore u fane ka lesela le phofo le lekaneng ho tšela, kapa sopho e teteaneng e hloekileng. Nako ho latsoa letsoai le pepere.
Sebeletsa serrouda e mofuthu e le sopho, e kopa, lehlakoreng kapa le lijo tsa motšehare o nang le bohobe. Haeba o lakatsa, khabisa puree ea chickpea ka oli ea mohloaare kapa botoro le lerōle le pholileng la pepere ea cayenne kapa paprika. Cumin e ka 'na ea e-ba e eketsoa hape.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 625 |
| Total Fat | 22 g |
| Fat Satated | 3 g |
| Fat Unsaturated | 12 g |
| Cholesterol | 0 mg |
| Sodium | 435 mg |
| Li-carbohydrate | 84 g |
| Fiber Fiber | 18 g |
| Liprotheine | 27 g |