Msuzi Wamasamba a Karoti a Hummus Vegetarian

Kavotolo yokhala ndi zokometsera zokometsera ndi imodzi mwa njira zatsopano zomwe ndimakonda kuzikongoletsera kufalikira kwa chickpea. Ikani nyemba pamunda wambiri ndipo muonjezere masamba onse okondedwa anu omwe mumawakonda kwambiri.

Chimene Mufuna

• Kwa Spicy carrot hummus:
• Maloti 1 kaloti (odulidwa mu chunks 1-inch)
• 3 adyo cloves
• Supuni 4 zowonjezera namwali mafuta (ogawanika)
• Zakapu 1 1/2 zophika zophika (zimatsukidwa ndi kuthiridwa ngati zingachoke)
• 1/4 chikho tahini
• Supuni 2 zatsopano mandimu
• 1/4 chikho cha madzi (kuphatikizapo kuponda ngati n'kofunikira)
• 1/2 supuni ya supuni pansi chitowe
• 1/2 supuni ya supuni ya ginger
• 1/2 supuni ya supuni mchere
• Supuni ya 1/2 sriracha
• Sandwich:
• Gulu la multgrain (losambidwa)
• Supuni 2 zokometsera karoti hummus
• magawo angapo a nkhaka zatsopano
• magawo angapo a phwetekere
• Supuni 2 zatsopano
• Supuni 1
• Zosakaniza mofulumira anyezi
• Mabokosi angapo a tsabola wa nthochi

Momwe Mungapangire Izo

CHINENERO CHA SPICY CARROT HUMMUS ---

1. Yambani poponya kaloti ndi adyo ndi theka la mafuta a maolivi ndi mchere wa m'nyanja ndikuwawotcha mu uvuni wa 425 mpaka mkaka - pafupifupi mphindi 20 - kuponya kaloti pakatikati mwa kuphika. Mukakophika, khalani pambali ndikusiya ozizira.
2. Onjetsani kaloti wophika komanso utakhazikika, garlic cloves, tahini, 2 tbsp mandimu, madzi, ndi zonunkhira kuti mugwiritse ntchito zakudya ndikuwongolera mpaka kutayika - ngati hummus ndi wandiweyani kwambiri pitirizani kuwonjezera maolivi ndi / kapena madzi kuti akhale osakaniza komanso okoma.

1. Gwiritsani ntchito Sriracha monga momwe mungathere ndikukhala ndi mchere ndi tsabola. Gwiritsani ntchito nthawi yomweyo kapena friji.

--- KWA THE SANDWICH ---

1. Sakanizani mbeu yanu ya multigrain bulu ndipo yikani msuzi wa zokometsera karoti kumbali zonse. Gulu la phwetekere, zikumera, tsabola wa nthochi, zofiira mofulumira zofiira, ndi nkhaka. Tengani theka la nthiti ya pepala yowonjezerekayo ndipo ikani pamwamba pake. Kutumikira mwamsanga.

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	2823
Mafuta Onse	173 g
Mafuta okhuta	23 g
Mafuta Osatchulidwa	90 g
Cholesterol	0 mg
Sodium	1,012 mg
Zakudya	255 g
Matenda a Zakudya	62 g
Mapuloteni	102 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)