Kakaretso ena ea hummus e sebelisa linaoa tse tšoeu ho e-na le li-chickpeas tsa setso. Leka sena bakeng sa mokhoa o monate oa ho sebelisa hummus ea chickpea.
Seo U tla se Hloka
- Likotlolo tse peli tsa ½ tse linaoa tse tšoeu, tse tšolotsoeng le ho hlatsoa, kapa li soaked haeba li sebelisoa ka omisitsoeng
- 1 1/2 tablespoons ea tahini
- 1 ½ tablespoons oli ea mohloaare
- 1 isipuni
- lero la lero la lemone
- 1/2 teaspoon komine
- 1 1/2 cloves ea konofolo, e sithabetseng
- 1/2 teaspoon letsoai
- metsi ha ho hlokahala
Kamoo U ka e Etsang
- Ho blender kapa processor ea lijo, kopanya linaoa tse tšoeu.
- Eketsa tahini, lero la lemone, komine, konofolo, oli ea mohloaare le letsoai ho fihlela metsoako e theha mokhoa o ts'oanang le o motle.
- Eketsa metsi a mangata ha ho hlokahala ho fihlela o lakatseha.
- Tšela motsoako ka sekotlolo se seholo sa ho sebeletsa. Koahela le refrigerate ka hora e le 'ngoe kapa sebeletsa hang-hang.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 137 |
| Total Fat | 3 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 1 g |
| Cholesterol | 0 mg |
| Sodium | 10 mg |
| Li-carbohydrate | 22 g |
| Fiber Fiber | 5 g |
| Liprotheine | 7 g |