Hummus ndi imodzi mwa zakudya zowonjezera za gluten. Ine ndi mwamuna wanga tiri ndi zitsulo ziwiri kapena zitatu mufiriji yathu nthawi iliyonse. Ngakhale zokoma zokha, zokhala ndi zitsamba zam'madzi kapena zowonjezereka za gluten, zimatulutsa zokometsera zokwera pamwamba pa saladi ndipo zimapezeka pamasangweji mmalo mwa mayo / mpiru. Zosasinthasintha, zathanzi, zachilengedwe zosasuka ... komanso zosavuta kupanga panyumba.
Kupanga hummus kuchokera pachiyambi ndi kosavuta komanso kosavuta. Nkhuku, tahini (saame phala), ndi adyo zimayambitsidwa ndi pulogalamu ya chakudya mpaka zosakaniza zikubwera palimodzi. Madzi kapena aquafaba ("madzi" otetezedwa kuchokera ku chitha cha chickpeas) amawonjezeredwa pang'onopang'ono ku chakudya chogwiritsira ntchito mpaka chakudya chimakhala chosasunthika ndipo chimakhala chosagwirizana. Nyengo kuti mulawe ndi mchere ndi tsabola ndi mafuta odzola pamwamba ngati zokongoletsa.
Chinsinsi chachikulu cha hummus chimafanana ndi chinsalu chopanda kanthu. Sakanizani zowonjezera zitsamba, ndiwo zamasamba, ndi zokometsera kuti muzimveketsa hummus mu njira zokoma, zowonetsera.
Madzi a mandimu ndi basil ndizowonjezera zowonjezera kuti ndiwonjezekanso ku hummus. Chowala, chokoma, ndi chikumbutso cha chilimwe. Ndisanayambe kutumikira, ndimayaka mafuta a maolivi pamwamba pa hummus. Ngati ndili nawo, ndizawaza mtedza wa pine komanso msuzi wodulidwa pamwamba.
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!
Chimene Mufuna
- 2 15.5 oz amatulutsa nkhuku (omwe amadziwika kuti garbanzo nyemba), amatsukidwa ndi kuthiridwa, madzi osungidwa
- 3 tbsp. tahini
- Chikho chimodzi (chodzaza) masamba atsopano a basil
- Madzi a mandimu 1
- 2 cloves adyo, peeled ndi magawo atatu
- 2 tbsp. mafuta owonjezera a maolivi, ogawanika
- mchere ndi tsabola kuti mulawe
Momwe Mungapangire Izo
- Malo a nkhuku, tahini, basil, mandimu, ndi adyo mu mbale ya pulogalamu ya chakudya. Pewani mpaka zowonjezera zowakulungidwa ndi kusonkhana pamodzi.
- Pogwiritsa ntchito pulogalamu ya zakudya, pang'onopang'ono yikani supuni ya mafuta a azitona, kenako padzakhala madzi osungirako ochizira mpaka mutsimikizidwe. (Musagwiritse ntchito madzi onse osungirako. Ndinagwiritsa ntchito pafupifupi theka).
- Nyengo hummus ndi mchere ndi tsabola, kuti mulawe. Sungunulani kachiwiri mpaka yosalala.
- Sewop hummus mu mbale imodzi kapena mbale. Kokongoletsa ndi supuni yotsalayo ya maolivi. Kutumikira mwamsanga, kapena friji asanayambe kutumikira.
Chikumbutso: Nthawi zonse onetsetsani kuti ntchito yanu, zipangizo, mapepala ndi zipangizo zilibe gluten. Nthawi zonse werengani malemba azinthu kuti mutsimikizire kuti mankhwalawa ndi a gluten. 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 | 294 |
| Mafuta Onse | 9 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 4 g |
| Cholesterol | 0 mg |
| Sodium | 176 mg |
| Zakudya | 43 g |
| Matenda a Zakudya | 11 g |
| Mapuloteni | 14 g |