Kadudu iyi ndi yosangalatsa! Mudzakonda zokoma za avokosi pamodzi ndi nuttiness ya nkhuku.
Chimene Mufuna
- 1 (16 oz.) Akhoza ku nkhuku (kapena nyemba za garbanzo)
- 1 mapepala apakati (halved, pitted, ndi nyama achotsedwa)
- 1/4 chikho cha madzi kuchokera ku chikho cha nkhuku
- Supuni 3 mpaka 5
- madzi a mandimu (malingana ndi kukoma)
- 1 supuni 1 1/2 tahini
- 2 cloves adyo (wosweka)
- 1/2 supuni ya supuni mchere
- Supuni 2 za mafuta
Momwe Mungapangire Izo
- Sungani nkhuku ndikuyika pambali madzi kuchokera.
- Gwiritsani zotsalira zotsalira mu blender kapena purosesa wa chakudya.
- Onjezerani 1/4 chikho cha madzi kuchokera ku nkhuku.
- Onetsetsani kwa mphindi zitatu kapena zisanu pamtunda mpaka mutasakanikirana bwino.
Tengani potumikira mbale, ndipo pangani chitsime chakuya pakatikati pa hummus. Onjezerani pang'ono (supuni 1 mpaka 2) ya maolivi muchitsime. Kukongoletsa ndi parsley (zosankha).
Kutumikira mwamsanga ndi mwatsopano, ofunda kapena toasted pita mkate , kapena kuphimba ndi refrigerate.
Kusunga Hummus
Hummus ikhoza kukhala firiji kwa masiku atatu ndipo ikhoza kusungidwa mufiriji kwa mwezi umodzi. Onjezerani mafuta pang'ono a maolivi ngati akuwoneka kuti ndi owuma kwambiri.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 537 |
| Mafuta Onse | 23 g |
| Mafuta okhuta | 3 g |
| Mafuta Osatchulidwa | 12 g |
| Cholesterol | 0 mg |
| Sodium | 210 mg |
| Zakudya | 68 g |
| Matenda a Zakudya | 16 g |
| Mapuloteni | 21 g |