Ndikhoza kudya kulemera kwanga, mapuloteni apamwamba, mavitamini olemera omwe amapangidwa ndi nyemba za garbanzo (omwe amadziwikanso kuti nkhuku). Silky yosalala, yokoma, yathanzi ... zomwe simuyenera kukonda?
Chinsinsi chodziwika bwino cha gluten chothandizira kupanga hummus ndichangu komanso chosavuta kupanga pulojekiti ya zakudya komanso njira zina zopezera ndalama zomwe zimagulitsidwa.
Chikapu, tahini (saisi phala), madzi a mandimu, adyo, ndi parsley ndi pulsed ndi pulogalamu ya chakudya mpaka zitsulo zikubwera palimodzi. Mafuta a azitona ndi chiwerengero cha Aquafaba ("madzi" otetezedwa kuchokera ku chitha cha chickpeas) amalembedwa pang'onopang'ono ku chakudya choyendetsa chakudya mpaka chimfine chimakhala chosasunthika ndipo chimakhala chosagwirizana. Nyengo kuti mulawe ndi mchere ndi tsabola ndi mafuta odzola ndi parsley pamwamba ngati zokongoletsa zomaliza.
Chinsinsi chachikulu cha hummus chili ngati chinsalu chopanda kanthu. Sakanizani zowonjezera zitsamba, ndiwo zamasamba, ndi zokometsera kuti muzimveketsa hummus mu njira zokoma, zowonetsera.
Kuti ndikhale ndi silky smooth hummus, ndimatenga mphindi 10 ndikuchotsamo zikopa pa nyemba zagarbanzo. Zimamveka ngati ntchito yovuta, koma imapita mofulumira, makamaka ngati muli ndi manja owonjezera kuti akuthandizeni (kuti anawo alowe nawo!) Mitundu ya hummus imakhala yosalala popanda zikopa, zolota komanso zowoneka bwino. Sizowona kuti ndizofunikira, koma ngati simunapange hummus popanda zikopa zisanayambe, yesetsani ndikuwona zomwe mukufuna!
Anasinthidwa June 2016 ndi Stephanie Kirkos.
Chimene Mufuna
- 4zitini zitini
- garbanzo nyemba aka chickpeas (madzi osungidwa)
- Kapu 3/4
- Tahini Paste (sesame mbewu ya batala)
- 1/3 chikho cha mandimu (mwatsopano)
- 2 tbsp minced adyo
- 6 tbsp minced parsley + 1 tbsp (yosungidwa zokongoletsa)
- 3/4 chikho cha mafuta
- 1 tbsp coriander (nthaka)
- 1 tbsp chitowe (nthaka)
- 2 tsp mchere (kapena kulawa)
- Tsabola pansi (kulawa)
Momwe Mungapangire Izo
- Tengani nkhuku, tahini, mandimu, adyo, ndi parsley mu mbale ya pulogalamu ya chakudya. Pewani mpaka zowonjezera zowakulungidwa ndi kusonkhana pamodzi.
- Pogwiritsa ntchito pulogalamu ya zakudya, pang'onopang'ono kuwonjezera mafuta a maolivi.
- Onjezerani coriander ndi chitowe. Sungunulani kachiwiri mpaka yosalala. Ngati kuli kofunika, onjezerani chickpea madzi osungira mpaka mutsimikizidwe.
- Sewero hummus mu mbale imodzi. Nyengo kuti mulawe ndi mchere ndi tsabola.
- Kokongoletsa ndi mafuta a maolivi owala komanso zina tbsp chodulidwa ndi parsley.
- Gwiritsani ntchito mankhwala osakaniza a gluten kapena zakudya zamtundu watsopano zowonjezera.
Chikumbutso: Nthawi zonse onetsetsani kuti ntchito yanu, zipangizo, mapepala ndi zipangizo zilibe gluten. Nthawi zonse werengani zolemba zamagetsi. Ojambula angasinthe mankhwala opangidwa popanda mankhwala. Mukakayikira, musagule kapena kugwiritsira ntchito mankhwala musanalankhule ndi wopanga kuti mutsimikizidwe kuti mankhwalawa alibe gluteni.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 102 |
| Mafuta Onse | 5 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 3 g |
| Cholesterol | 0 mg |
| Sodium | 116 mg |
| Zakudya | 11 g |
| Matenda a Zakudya | 3 g |
| Mapuloteni | 4 g |