Hummus amakoka ndi mandimu ndi adyo! Mavitamini okoma, amodzi a mandimu kuphatikizapo adyo amapanga hummus yomwe simungathe kudzichotsa! Lembani izo ndi pita ndipo mumakhala mofulumira komanso mophweka.
Chimene Mufuna
- 1 15-ounce amatha nkhuku kapena nyemba za garbanzo
- Supuni 1 supuni ya adyo kapena 2 cloves adyo, wosweka
- Supuni 3 masimu a mandimu
- Supuni 3 mafuta a maolivi
- 1 ½ supuni ya tiyi tahini
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 3-5 pamtunda mpaka mutasakanikirana bwino.
Tengani potumikira mbale, ndipo pangani chitsime chakuya pakatikati pa hummus. Onjezerani pang'ono (supuni 1-2) ya maolivi muchitsime. Kutumikira mwamsanga ndi mwatsopano, ofunda kapena toasted pita mkate , kapena kuphimba ndi refrigerate.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 352 |
| Mafuta Onse | 15 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 9 g |
| Cholesterol | 0 mg |
| Sodium | 163 mg |
| Zakudya | 42 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 14 g |