Beet hummus ndi nyenyezi ya sandwich iyi yathanzi. Ndi wokongola komanso wamthunzi wamthunzi wamthunzi sungathe poyerekezera ndi maudindo ake abwino. Nyerere zimanyamula ndi zakudya zosiyanasiyana zomwe zimathandiza kuchepetsa kuthamanga kwa magazi mu maola angapo, kumenyana ndi kutupa ndi khansa, ndipo zingathandizire chitetezo chanu cha mthupi. Mukasakaniza beets wokazinga ndi nandolo ya nkhuku, zomwe zimadzaza ndi tizilombo tolimba, mapuloteni, zakudya ndi mavitamini, ubwino wathanzi ukuchuluka.
Nsomba yotchedwa Pepper Turkey imakugwiritsani ntchito kwambiri ndi mapuloteni ambiri pamene tomato amawonjezera mlingo wathanzi wa vitamini C, D ndi folic acid. Mtedza wa chechi ndi gwero lalikulu la calcium ndipo mabala a kale omwe ali ndi zakudya zabwino kwambiri zomwe zimathandiza kuti ubongo wanu ukhale ndi mphamvu yapamwamba yobiriwira. Ndipo ngakhale kuti mkatewo suli wabwino kwa inu, umateteza zonse pamodzi ndipo zimapangitsa kuti zikhale zabwino kwambiri!
Kungokhala chenjezo, sangweji iyi imakhala yosokoneza nthawi, choncho ngati mukuyesera kuti musapite patsogolo, ndikupempha pogwiritsa ntchito baguette kapena mtundu wina wa mkate umene uli wochuluka kwambiri kuti zakumwa zamasamba zisakanike talowa mu mkate.
Chimene Mufuna
- 3 tbsp. beet hummus
- 1/4 lb wosweka tsabola (utachepa wochepa)
- 3-4 magawo chikasu phwetekere
- 1 tbsp. feta (crumbled)
- 2 tbsp. zikumera kale
- magawo angapo a anyezi wofiira
- Magawo awiri a mkate wowawasa
Momwe Mungapangire Izo
- Yambani mwa kulongosola mkate mu chotokosera ndi kuyendetsa mbali iliyonse ndi beet hummus.
- Kenaka, zowonongeka pa magawo onse otsekemera a tsabola, ndiye tomato wachikasu, feta, mabala ake ndi red anyezi.
- Pamwamba ndi chidutswa china cha mkate wofufumitsa ndikutumikira mwamsanga.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 241 |
| Mafuta Onse | 4 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 8 mg |
| Sodium | 405 mg |
| Zakudya | 43 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 10 g |