Ho eketsa litamati tse omisitsoeng letsatsing ho ea mokokotlong oa hummus ho eketsa botebo ba 'mele le mmala le tatso e ngata. Ho etsa hummus e iketselitseng ho bonolo haholo - tlosa ntho e 'ngoe le e' ngoe ho blender kapa processor ea lijo, 'me u sebetse ho fihlela e boreleli.
Hummus ke lijo tsa tlhaho tsa meroho, vegan le gluten.
Seo U tla se Hloka
- 1 15 ho na le li-chickpeas, tse tšolotsoeng (linaoa tsa garbanzo)
- 1/4 senoelo sa oli ea mohloaare
- 1/4 senoelo
- litamati tse omisitsoeng letsatsing (ka oli kapa ho khutlisetsoa metsi hape)
- 2 tbsp. lero la lemone
- 3 cloves garlic
- 1/2 tsp. paprika
- 2 tbsp. metsi
- 1/4 tsp. letsoai
Kamoo U ka e Etsang
- Etsa lisebelisoa tsohle ho motlakase oa lijo kapa blender ho fihlela o boreleli, o eketsa metsi a mangata ha ho hlokahala. Ho felile ke lehlohonolo! Thabela hummus ea hau.
- Haeba u rata, u ka boela ua eketsa litamati tse omisitseng letsatsi, 'me u li etsa hummus ho fihlela tamati e hlajoe ka mokhoa o khahlehang ho e-na le ho penya ka ho feletseng. Sena se tla etsa hore hummus ea hau e be e eketsehileng ha u khetha.
- Haeba blender ea hau e se na matla a lekaneng a ho sebetsana le litamati tse omisitsoeng ke letsatsi, ho ka 'na ha hlokahala hore u ba fe khase e potlakileng.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 283 |
| Total Fat | 12 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 7 g |
| Cholesterol | 0 mg |
| Sodium | 209 mg |
| Li-carbohydrate | 36 g |
| Fiber Fiber | 7 g |
| Liprotheine | 11 g |