Hummus, liwu lachiarabu la chickpea, ndi chakudya chodalirika cha zakudya za ku Middle East. Ndi zosavuta, zowonongeka, zokometsera, kapena zowonongeka zopangidwa ndi nkhuku, mchere wa mandimu, mandimu, adyo, zitsamba, ndi zokometsera. Amagwiritsidwa ntchito ndi masamba odulidwa monga karoti timitengo, udzu winawake, nkhaka, tomato, ndi radishes pamodzi ndi kutentha kwa pita mkate kapena pita chips. Ndipo ndikukonzekera mbale ya mezze ya Middle East.
Mofanana ndi chidziwitso china chodziŵika cha ku Middle East, tahini , hummus imakhala yosasinthasintha mosalekeza. Nkhuku zachikhalidwe zimatha m'malo mwa nyemba zina monga nyemba zoyera, nyemba zakuda kapena nyemba. Taini ikhoza kuchotsedwa kwa anthu omwe ali ndi zilonda za shuga ndi zonunkhira komanso zosakaniza zingasinthidwe m'njira zosiyanasiyana ndi kuwonjezera pa chitowe, oregano, sumac , tsabola wofiira, za'atar , fodya, ndi rosemary.
Hummus imabwerekanso ku mitundu yambiri ya zowonjezera pamwamba pa zowonjezera zowonjezera zosakaniza. Zakudya zina zosangalatsa zimakhala ndi tsabola wofiira, wokazinga adyo, phwetekere zouma dzuwa, sipinachi, feta, maolivi a kalamata, kapu, mafuta, mandimu, soya, tomato basil, walnuts, biringanya yokazinga, zukini, jalapeno, chipotle, atitchoku, ndi kiranberi.
Ngakhale kuti mapuloteni amadziwika bwino monga zowonjezereka ku Mexico ndi kumwera chakumadzulo, chikhalidwe chawo chimapangitsa kuti azikhala owonjezera. Kukoma kwawo kumabwera mwazingowonjezera popanda kugonjetsa nkhuku ndi tahini. Ndipo, ndithudi, amawonjezera zakudya zabwino ndi mafuta, potaziyamu ndi ma vitamini B, C, ndi K.
Masiku ano mutha kupeza mchere wa mitundu yonse pamasamba a Middle East kapena malesitilanti a Mediterranean, komanso mumatha kupeza mitundu yambiri yamakono komanso yamakono m'masitolo akuluakulu kudutsa ku United States.
Chimene Mufuna
- Zakhika 1 1/2 zophika zam'chitini (zamatsuko ndi zotsekedwa)
- Supuni 3 tahini (sesame phala)
- 2 cloves adyo (peeled)
- Supuni 2 timadzi timadzi
- 1/4 chikho cha madzi
- Supuni 3/4 mchere (kapena kulawa)
- 1/4 supuni ya supuni tsabola wakuda (kapena kulawa)
- 1 avocado onse opsa
- Supuni 1 yodula katsabola watsopano
- Supuni imodzi yodulidwa parsley
- Mwachidwi: mtedza wa pine kapena mbewu za dzungu zokongoletsa
Momwe Mungapangire Izo
- Lembani kagawoti kutalika, chotsani dzenje ndipo, pogwiritsa ntchito supuni, mutenge thupi.
- Onjezerani nyama yamagazi, nyemba zopukutidwa ndi zophika, mchere wa mandimu, pepala ya adyo, mandimu, madzi, mchere, ndi tsabola wakuda.
- Puree mpaka mosakayika bwino ndikusintha mchere ndi tsabola zomwe mumakonda.
- Muzilimbikitsanso katsabola katsopano ndi parsley. Pamwamba ndi kukonkhetsa kwa mtedza wa pine kapena mbewu za dzungu, ngati mukufuna.
- Tumikani monga kuthira pita mkate wowonjezera kapena past chips toasted kapena kufalitsa masangweji. Sungani zotsalira mu firiji mu mtsuko wophimba kapena serani wokutidwa ndi mbale.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 199 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 298 mg |
| Zakudya | 25 g |
| Matenda a Zakudya | 6 g |
| Mapuloteni | 8 g |