I-Pepper Red Pepper Lentil Hummus

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 100

Amafutha - 5g

I-Carbs - 11g

Amaprotheni - 4g

Ingqikithi Isikhathi 55 iminithi
Prep 10 min , Pheka iminithi engu-45
Izinkonzo 6 (1/3 indebe ngayinye)

I-Hummus iyisiphuzo esihle kakhulu kulabo abazama ukudla ukudla okunempilo. Yenziwe ngamapulse enempilo enempilo , elayishwa nge-fibre kanye nesiprotheni zezitshalo. I-Hummus nayo iyindlela enhle yokwandisa imifino yakho yokudla uma uphonsa ama-crudités kuwo ukuze uthole ukudla okunomsoco.

Ngenkathi i-hummus ethengwa ngesitolo ngokuqinisekile ilula, ngokuvamile iyenziwe ngama- sodium amaningi (nakwezinye izithako kanye namafutha engeziwe) kunesidingo. Empeleni kulula kakhulu ukwenza i-hummus yakho ekhaya. Ungakwazi ukunambitheka kodwa ungathanda, futhi ulawula i-sodium, ikakhulukazi uma upheka amapulisi akho ngokwesiko esikhundleni sokusebenzisa ubhontshisi noma amakhadi.

Kulesi iresiphi, i-lentile esheshayo yokupheka iyisisekelo esigcwele i-fiber , futhi i-pepper ebomvu ebosiwe igaxa ihlanganisa amathani we-flavour-free flavor. Hlanganisa i-batch yale-hummus bese uyihlukanisa nezingane izaqathe, utamatisi we-cherry, kanye nezinkamba ze-ikhukhamba ukulungiswa kwe-weekly enempilo okuzokwenza uhlale unelisekile futhi unondliwe amahora.

Izithako

• 1 pepper obomvu obukhulu obuphakathi
• 2 isipuni + 1/2 isipuni amafutha omnqumo
• 1/2 indebe lentile
• 2 clove garlic
• 1 ilamula, i-juiced
• 1/4 indebe yamanzi

Ukulungiselela

1. Hlangisa i-oven ku-400F.
2. Faka uphawu lokubhaka nge-foil noma isikhumba.
3. Gwema kancane isikhumba sophisi nge 1/2 isipuni samafutha omnqumo. Beka ebhodini lokubhaka bese ugosa imizuzu engu-30 kuya kwezingu-45, ujikeleze njalo emaminithini angu-10, kuze kube yilapho i-pepper ithambile futhi isikhumba siqala ukuhamba. Susa kusuka kuhhavini bese uvumela ukuphumula uze uphole ngokwanele ukuphatha.
4. Phakathi naleso sikhathi, epanini elincane, ulethe i-lentile kanye no-1 indebe yamanzi ngamathumba. Vula ukushisa phansi futhi udilize imizuzu engu-15 noma kuze kube yilapho uketshezi lwama-absorption bese lentile ithambile. Susa ekushiseni bese ubeka eceleni.

1. Uma i-pepper isilahlile, khipha isikhumba, susa stem kanye nembewu, uphinde ulahle.
2. Engeza ku-blender noma iprosesa yokudla ngamafutha asele, i-lentile, i-garlic, ijusi kalamula, namanzi. Hlanganisa kuze kube bushelelezi, ungeze amanzi amaningi, isipuni esingu-1 ngesikhathi kuze kufike ukuvumelana okulungile.
3. Khonza ngama-veggies aluhlaza.

Ukuhlukahluka Kwesithako kanye Nokusekela

Uma usuvele unayo i-batch yama-chickpeas okuphekwe noma ubhontshisi omnyama, ungasebenzisa i-1 indebe yazo esikhundleni se-lentils. Ama-chickpeas namabhontshisi athatha isikhathi eside ukupheka, ngakho-ke uma ufuna ukuyisebenzisa, yenza i-batch enkulu ngaphambi kwesikhathi.

Ungasebenzisa i-pepper e-orange noma ephuzi esikhundleni sebomvu uma yilokho onakho. Lokhu ngeke kuthinte umthamo womzimba-umkhiqizo wokugcina uzoba nje onomsoco.

Amathiphu wokupheka nokukhonza

Le hummus ingenziwa kusengaphambili futhi igcinwe esiqandisini esitsha esingaphandle.

Sika noma yikuphi imifino eluhlaza yokugaya, noma ukukhonza ngesinkwa esiphansi se-pita isinkwa noma ama-crackers.