Hummus ke mofuta oa pate o lokiselitsoeng motheong oa lierekisi tsa chick. Ka lebaka la ho eketsoa ha lisebelisoa tse ling, sejana se tletse tatso e ikhethang 'me se fumana lengolo le hlabang, le etsang hore le ikhethang le le khahlehang.
Sejo sena se nepahetse ka ho khethehileng meleng e tsitsitseng, hobane linonyana tsa chickpea li na le liprotheine, tseo ka eona li hlophisitsoeng li haufi haholo le liprotheine tsa liphoofolo, e leng se etsang hore e be mokhoa o babatsehang oa lihlahisoa tsa nama. Ho phaella moo, hummus ke lijo tse ngata, tse etsang hore e be ntho ea bohlokoa ka ho ba sieo ha lijana tsa nama. Hummus e ka sebelisoa e le pate e nang le bohobe kapa li-tortilla, 'me e li tlatsa ka likhase kapa meroho.
Ka tlaase mona re tla u bolella ka ho qaqileng hore na u ka lokisetsa hantle joang hore u lokise hummus e monate lapeng ho tloha lijong tsa tlhaho tsa chickpea, hape u nahane ka lijo tse fapaneng tsa phofo ea chickpea ntle le tšebeliso ea blender.
Ho pheha hantle hakae ho pheha hummus ho tloha likhukhupeng lapeng?
Lijo:
- lierekisi tse omeletseng - 320 g;
- dipeo tsa sesame - 55 g;
- meno a konofolo - likarolo tse 3.;
- zir - 1/2 tsp;
- lero la lemone - 60-100 ml;
- oli ea mohloaare - ho latsoa;
- letsoai la tafole - ho latsoa.
Litokisetso
Ho tloha mantsiboeeng kapa lihora tse leshome le metso e mene pele ho etsoa tlhahiso ea tlhahiso ea hummus, re hlatsoa li-chickpe ebe re pata metsi a batang. Ka mor'a moo, lierekisi tse lokiselitsoeng li hlatsuoa hape, li qoelisoa metsing a hloekileng ebe li apara setofo ho pheha. Letsoai ha lea kenngoa. Nako ea sena e tla nka bonyane lihora tse peli, 'me ho itokisa ho hlahlojoa ke bonolo ba pea, e lokela ho hatelloa habonolo ka khaba. Ka mor'a moo, kopanya moro le ho e boloka, re tla e hloka hamorao.
Peō ea zira e behoa ka tlase ho penti e omileng e omileng ebe e halikiloe metsotso e 'meli pele ho qala mahlaseli, monko o monate o monate, ebe o kenngoa ka grinder ea kofi ebe o sila ka ho feletseng. Ka pane e ts'oanang ea monate e jala limela tsa sesame mme e etsa hore e be le khauta e ntle ea khauta, e hlohlelletsang kamehla, 'me hape e le ziru re sebetsa ho fihlela phofo e fumanoa ka kofi grinder.
Hona joale tlosa lirse tse nyalisitsoeng le sesame ka setsing sa blender, eketsa meno a hloekileng a konofolo, letsoai le lenyenyane la ho pheha le oli ea mohloaare le ho otla ka nakoana boima bo lekaneng. Ka mor'a moo, eketsa lierekisi tse phehiloeng tse arotsoeng 'me u sila ka nako e' ngoe ho naha e ts'oanang, u eketsa moroana o setseng ho ea ts'ebetsong. Ha li-chickpea tsohle li kenyelletsoa, leka tekanyo ea ho latsoa le nako ka lero la lero la lemone, letsoai le oli ea mohloaare 'me u thunye hape ho fihlela ho fumana pente ea tranelate. Haeba o lakatsa, ka hummus u ka eketsa paprika e monate, fatše kapa tse ling tse monate hore u li rate.
Joang ho pheha hummus lapeng ho tloha phofo ea chickpea ntle le ea blender?
Lijo:
- phofo ea chickpea - 160 g;
- metsi a hloekisitsoeng - 520-600 ml;
- meroho e khubelu ea paprika - 5 g;
- Lemon - 1/2 lipakane.;
- oli ea mohloaare - 20-30 ml;
- letsoai la tafole - ho latsoa.
Litokisetso
Ho itokiselitse mohopolo tabeng ena, kopanya phofo ea chickpea le metsi a mochine o hloekileng oa kamoreng 'me u sebetse ka motsoako o motle kapa whisk e le hore marotholi a qhibilihe ka ho feletseng. Ka mor'a moo, kenya motsoako setofo mollong o lekaneng 'me u futhumetse, o tsoele pele, ho pheha, haeba ho hlokahala hore u tšollele metsi a mangata. Ha boima bo qala ho pheha le ho atisa, bo ke bo pholile butle, ebe o kenyelletsa grated mocheling o monyenyane ka ho fetisisa kapa o kenyelletse konofolo ea oli, tšela oli ea mohloaare le lero la lemone, eketsa letsoai le fatše lipalesa tse khubelu tsa paprika 'me u kopanye ka hloko haholo, u sebelise motsoako ka morero ona. .