John Myers
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Kutheni i-hummus isempilweni
I-Hummus yenziwa ikakhulu kwi-chickpeas. Kunye nezinye iziqholo kunye nezinye izithako ezimbalwa, ikhilimu emnandi yenziwa.
- Iichickpeas ngumthombo ogqwesileyo weprotheyini kwaye zinefiber eninzi. Ezi zinto ziqinisekisa ukuba uzele.
- Ukuba unemiba yokwetyisa, iimbotyi zinokuba litikiti nje. Ilunge kangakanani ukuba i-chickpea injalo kanye.
- I-Folic acid kunye nevithamin C zimbini kuphela kwezondlo ezininzi eziziswa yichickpea. I-Vitamin C ayiqinisekisi kuphela amajoni akho omzimba, kodwa kunye nezicubu ezidibeneyo.
- Ukongeza kwi-chickpeas, i-hummus nayo iqulethe igalikhi. Sele sichaze ngemiphumo yempilo yalo mmangaliso we-tuber kwelinye inqaku.
- Ijusi yelamuni kwi-hummus ikhupha ityhefu emzimbeni wakho. Isiqhamo siqulethe i-vitamin C eninzi kwaye inefuthe elichasayo.
- Ibhotolo yesesame kunye neoyile yomnquma nazo zibonelela ngamafutha akumgangatho ophezulu, alungele umzimba.
Iresiphi eyisiseko ye-hummus
Ukwenza i-hummus yinto enzima kakhulu. Into oyifunayo yi-blender efanelekileyo kwaye ulungile ukuhamba.
- Ngexabiso elaneleyo, udinga i-250g yee-chickert, amacephe a-8 e-oyile, ii-clove ezi-3 zegalikhi, amacephe ama-4 e-sesame paste, kunye namacephe ama-4 ejusi yelamuni.
- Ungazigqibela ngokwakho ukuba ufuna ukusonta intlama. Sincoma indibaniselwano yetyuwa, ipepile yecayenne, kunye nomgubo wepaprika.
- Okokuqala, kufuneka uthobe i-chickpeas ngobusuku obungaphambili. Kwinqaku lethu elilandelayo, siya kukubonisa indlela yokwenza oku ngokuchanekileyo kwi-chickpeas.
- Emva kweeyure ze-12 zokumanzisa, pheka ii-chickpeas. Iimbotyi kufuneka zithambe.
- Ngoku faka zonke izithako kwi-blender yakho kwaye udibanise yonke into kunye. Ngokuqinisekileyo, unokugqiba isigqibo sokuhambelana kwakho.
- Emva koko ungalibali ukunambitha kwaye i-hummus ilungile.
