Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 119
Amafutha - 6g
I-Carbs - 14g
Amaprotheni - 5g
Isikhathi esiphelele 195 iminithi
Prep 190 min , Cook 5 min
Izinkonzo 8 (1/4 indebe ngayinye)
Ungahlala uthola i- hummus kule friji ye-dietitian-ayabizi, igcwalise futhi ilandelwe amafutha anempilo namaprotheni okwenza kube umthamo owanelisayo.
Ngisho noma ngithanda ukuthenga isitolo esithengiwe i-hummus, ngezinye izikhathi ngiyathanda ukuyishintsha nezinye izinyosi zebhontshisi ezizenziwe, njengalokhu ubhontshisi omhlophe ophekiwe kanye ne-cashew dip, okungenziwa ngamaminithi ambalwa nje. Isebenzisa ubhontshisi omhlophe, obunokubunjwa kwe-creamier, ngakho kulula ukusebenzisa amafutha angaphansi. Le recipe idinga kuphela inani elincanyana lama-cashews anezinyosi kanye nama-tablespoons ambalwa wamafutha omnqumo.
Izithako
- ¼ inkomishi cashews
- I-14-ounce ingabhontshisi omhlophe
- Umusi we-1 lemon
- 2 amathisipuni i-curry powder
- ½ ithisipuni cumin
- ¼ isipuni usawoti
- 1 i-clove garlic (ehlutshiwe futhi ihlisiwe)
- 2 wezipuni amafutha omnqumo extra virgin
- 2 wezipuni cilantro (oqoshiwe)
Ukulungiselela
- Faka isikhala esitsheni bese umboza ngamanzi. Hlala ukuvumela ukuthi ukhululeke futhi unciphise okungenani amahora amathathu.
- Hlanganisa ama-cashews bese ufaka ku-processor yokudla kanye nobhontshisi, ijusi lemon, i-curry powder, i-cumin, usawoti kanye nogalikhi. Hlanganisa kuze kube sekuqala ukuthola ukhilimu, ukuhlahlela izinhlangothi uma kudingeka.
- Sakaza ngamafutha omnqumo ngenkathi uxuba, kuze kube yilapho ukuqubuka kungumuncu futhi kuhlangene kahle. Hlulela esitokisini sokukhonza futhi ukhonjiswe nge-cilantro.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ngicabanga ukuthi lesi sidlo siyakuthanda kakhulu ngobhontshisi obumhlophe nabomhlophe, ungathatha noma yikuphi okunye okunambithekayo kwebhontshisi -garbanzos, ubhontshisi we-lima, ngisho nama-lentils abe mnandi kulokhu kudilika. Ngiyathanda kakhulu ukusebenzisa ubhontshisi bama-lima, onokuthungwa okunamandla nokucwilisa, okufana nobhontshisi omhlophe.
Uma wenza lokhu isidlo kumuntu ophikisayo kumantongomane esihlahla, sebenzisa i-¼ indebe tahini, i-sesame imbewu yokunamathisela evame ukusetshenziswa ku-hummus, noma ibhotela le-sunflower elingenayo i-unsweetened
Amathiphu wokupheka nokukhonza
Uthole ngelamula omisiwe? Beka phezu kwe-counter noma uyifake ngaphakathi kwe-microwave imizuzwana engu-10 ukusiza ama-juice okukhululwa. Namanje awukwazi ukuthola ijusi eliningi? Sebenzisa isidleke ukunikeza ukunambitheka kwe-dip lemony bese wengeza uketshezi oluncane olugcinwe emabhontsheni angenalini ukuze usize ukusibeka esimweni esifanele.
Ngiyakuthanda ukukhonza lokhu kudilika nge-plate enkulu ye-crunchy, imifino eluhlaza. Ngiyathanda nje umbala ohlukile ngokugqamuka okwesibhakabhaka nokuhle, ama-veggies akhanyayo.
Ngokuba abantu abathandekayo be-veggie bayodinga ngempela ukudla, kufaka phakathi amakhokheji amakhokhamba amancane, izaqathe zamanzi, utamatisi we-cherry, i-cauliflower elayishiwe noma eqoshiwe, ama-radishes ama-half, ne-pepper. Ungaphinda uphonsa ngezicucu ze-pita ezigcobe noma isinkwa se-naan, okungcono mhlawumbe okusanhlamvu okuphelele, okungcono ukulawula i-blood glucose.
Ngiphinde ngithanda ukusebenzisa le nkomishi ukuze ngifake isidlo esihlwabusayo sakusihlwa. Hlanganisa i-tortilla ye-okusanhlamvu egcwele nge-dip, egciniwe ngamaqabunga e-ulethisi, izinqwaba zezinkukhu, inkukhu ephekwe kanye ne-shredded, nokufafaza ushizi we-feta noma wezimbuzi.