Nthaŵi zina hummus amatenga mkaka woipa chifukwa cha mafuta, omwe amachokera ku tahini kufalikira. Wopangidwa ndi mbewu za mpendadzuwa ndi mafuta, tahini amachititsa kuti thupi likhale losalala komanso labwino kwambiri. Chinsinsi chosavuta chakumwachi chimaloŵa m'malo ambiri a tahini omwe ali ndi yogurt, omwe amachititsa kuti akhale mafuta abwino otsika pang'ono popanda kutaya kwakukulu.
Mukhoza kumathamanga kuti musamalidwe ndi zamasamba kapena pita, muzilitse pa sangweji mmalo mwa mpiru kapena mayonesi, kapena muzigwiritsanso ntchito kuti muzivala saladi kapena mbale ya pasitala. Mukamadziwa chophimba chokhacho, zimakhala zosavuta kuti mutenge nyemba zanu mwa kuika nyemba zosiyana ndi zina kapena kuwonjezera zovunditsa ndi maonekedwe osiyana ndi tomato, azitona, zitsamba zatsopano komanso ngakhale nyama yankhumba imagwedezeka.
Chimene Mufuna
- 1 15-ounce amatha ku nkhuku (kapena
- nyemba za garbanzo , zotsekedwa; sungani madzi)
- 1 mpaka 2 cloves adyo (wosweka)
- Supuni 1
- madzi a mandimu
- Supuni 1 tahini
- 1/2 chikho
- yogati yosalala
- Supuni 1 ya mchere
Momwe Mungapangire Izo
- Mu pulogalamu ya zakudya kuphatikiza nyemba, adyo, mandimu, tahini (ngati mukufuna) ndi yogurt. Sakanizani bwino. Onetsetsani mchere ndi kuphatikiza mpaka yosalala ndi yofewa.
- Pofuna kuchepetsa hummus ngati kuli kotheka, onjezerani pang'ono madziwo kuchokera ku nkhuku, pa supuni ya piritsi pa nthawi. Mukhozanso kusakaniza madzi ofunda kapena maolivi kuti mutsegule kufalitsa.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 689 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 8 mg |
| Sodium | 370 mg |
| Zakudya | 111 g |
| Matenda a Zakudya | 20 g |
| Mapuloteni | 35 g |