Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 264
Amafutha - 7g
I-Carbs - 38g
Amaprotheni - 15g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-10 , Pheka amaminithi angu-5
Izinkonzo 2 (1 indebe ngayinye)
I-Ful Mudammas iyinhlangano yesitayela ejwayelekile yaseGibithe elinezinyosi ezinamafutha, izinongo, nemifino evame ukusetshenziselwa ukudla kwasekuseni. I-Ful, futhi ngezinye izikhathi i-spelled 'foule', inezinhlobonhlobo eziningi ezivela emazweni ahlukahlukene ahlukene ase-Arabhu, eMpumalanga Ephakathi, nase-Afrika.
Le recipe isebenzisa ubhontshisi we-fava osemathinini futhi uyibamba ngegalikhi, i-cumin, i-tahini, nejusi lemon. Ama-fava ubhontshisi ama-kilojoule kanye nomthombo omuhle weprotheyini esitshaliwe, futhi ucebile ama- folate , manganese, iron, kanye ne- fiber . Le recipe yenza ukudla kwasemini kakhulu uma kunikezwa isinkwa esifudumele se-pita kanye nohlangothi lwekhukhamba nesaladi lesala.
Izithako
- 2 clove garlic (medium)
- I-1, 15-ounce ingafeza ubhontshisi (ungagcini)
- 1/2 isipuni cumin (umhlabathi)
- 1.5 wezipuni tahini
- 3 wezipuni lemon juice (ijusi kusuka 1 elilodwa lemon encane)
- usawoti kanye nopelepele ukunambitha
- ukuphuza i-paprika, ngokukhonza
Ukulungiselela
- Sondeza ama-clove ka-garlic bese uvumela ukuphumula imizuzu engu-10.
- Beka ama-clove e-garlic epanini elingaphakathi phezulu ngokushisa okuphakathi nohlobo lwe-fava kanye ne-liquid, i-cumin, ne-tahini.
- Gwema njalo imizuzu engu-5 noma kuze kufike ukufudumala.
- Mash isigamu sebhontshisi nge-masher amazambane noma ama-pulses ambalwa kwi-blender yokucwilisa. Ufuna ubhontshisi obunye, ezinye ezigcotshwe nge-semi-mashed, kanti ezinye zigcwele kahle.
- Engeza ijusi lemonisi nosawoti kanye nopelepele ukunambitha. Fiphaza i-paprika ephuza phezulu ngaphambi nje kokukhonza.
Ukuhlukahluka Kwesithako kanye Nokusekela
Ukuze uthole ukuhlukahluka okujabulisayo, ukuqubuka okuthile kwe-feta ushizi ngaphezu kokushisa okufudumele. Yanezela ithani elimnandi nelinambitheka elisawoti elinamaprotheni namafutha.
Amathiphu wokupheka nokukhonza
Bamba i-brunch yaseMedithera noma isidlo sasempelasonto impelasonto emndenini nabangani bakho bese ukhonza lokhu okugcwele (okungahle kube kabili noma kabili) kanye nokunye okusakazeka njenge- hummus , umtapo, i-baba ganoush, ne-tabouleh. Bilisa amanye amaqanda futhi ube nesinkwa esiningi sokufudumala se-pita sokudla. Qedela isidlo ngetiyi le-mint leaf kanye nezinye izinsuku ezithandekayo .
Ukuze uthole ubhontshisi obomisiwe noma omisiwe, funa isitolo sokudla seMpumalanga Ephakathi endaweni yakho. Uzobheka ukuphequlula izibhamu ezigcwala izithako ezikhethekile njengamantongomane amaningi, imbewu, nezithelo, izinongo, ushizi, ubhontshisi, amasoso, izinkwa, nokusabalalisa. Amabhontshisi amasha we-fava nawo atholakalayo ezinyangeni zasehlobo nasehlobo ephuma emakethe yamafama.
Bafika epodeni eluhlaza, kodwa futhi kufanele uphelele isikhumba sangaphandle kusuka kubhontshisi ngamunye. Engeza ubhontshisi be-fava ezitsha njengama-pasta, inkukhu noma izinhlanzi, noma uzihlanganise futhi usakaze esihlahleni sezinyosi.