Ixesha lokulungiselela: 20 mins Ixesha lilonke: 20 mins Ukukhonza: 4 Isivuno: 4 servings Iprofayili yeSondlo: Isifo seswekile esifanelekileyo Iqanda elingenaMaqanda eliphilileyo ukuguga okunempilo Ukungakhuseleki Intliziyo ephilileyo iFayibha ePhakamileyo-Iprotheyini ephantsi yeSodium ephantsi-Kalori yeNut-Free yeVegetarianTsibela kwiiNqaku zeSondlo Izithako
Cilantro Hummus
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1 clove igalikhi, ihlutshiwe
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1 (15 ounce) inkonkxa iimbotyi zegarbanzo ezingafakwanga tyiwa (ichickpeas)
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3 amacephe ijusi yelamuni
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2 amacephe i-oyile ye-olivu
ikeyisi usisi lisa uqhawulo mtshato
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1 icephe tahini (imbewu yesesame intlama)
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¼ icephe ityuwa
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¼ icephe ipepile emhlophe
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¼ indebe amagqabi e-cilantro amatsha
Iingubo zeMeditera
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4 iikomityi imifuno yomntwana exutywe
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½ enkulu cucumber, isiqingatha ngobude kwaye yasikwa (1 ikomityi)
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1 indebe itumato enqunqiweyo
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½ indebe itswele elibomvu elisikiwe kancinci
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¼ indebe i-feta cheese encitshisiweyo encitshisiweyo
abafana kwezorhwebo ngonyana
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2 amacephe iipepile zebhanana ezisikiwe ebhotileni
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1 icephe iviniga yebhalsamu
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1 icephe i-oyile ye-olivu
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1 clove igalikhi, igayiwe
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¼ icephe ipelepele emnyama
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4 (8 intshi) itumato ekhanyayo enencasa embhoxo eninzi
Izalathiso
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Ukulungiselela i-Cilantro Hummus: Nge-motor esebenzayo, yehlisa i-clove e-1 i-clove e-peelle kwi-tube yokutya yeprosesa yokutya efakwe kwi-attachment yentsimbi yentsimbi; inkqubo de icoliwe. Khupha amacala esitya. Hlanza kwaye ukhuphe i-15-ounce enye ayinayo ityuwa yeembotyi ze-garbanzo (i-chickpeas). Yongeza iimbotyi ze-garbanzo, iicephe ezi-3 zejusi yelamuni, iicephe ezi-2 zeoli yeoli, i-tahini e-1 (i-sesame seed paste), 1/4 ithisipuni yetyuwa kunye ne-1/4 ithisipuni yepepile emhlophe. Inkqubo ide igudiswe ngokupheleleyo, uyeke ukukhuhla emacaleni njengoko kuyimfuneko. Yongeza i-1/4 indebe yamagqabi amatsha e-cilantro. Ukubetha amaxesha amaninzi okanye de i-cilantro ihanjiswe ngokulinganayo kwaye inqunyulwe. Phola ude ulungele ukusetyenziswa (jonga iNgcebiso).
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Ukulungiselela izisongelo zeMeditera: Kwisitya esikhulu dibanisa imifuno, ikhukhamba, itumata, itswele elibomvu, i-feta cheese kunye nepepile yebhanana. Kwisitya esincinci xuba iviniga, ioli yeoli, igalikhi kunye nepepper emnyama. Galela umxube wokugquma phezu komxube ohlaza. Gxuma ukudibanisa.
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Ukusasaza ukusonga nganye malunga ne-2 1/2 yeepunipopu ze-hummus. Phezulu kunye nomxube onxibe imifuno. Rolela Phezulu. Khonza ngokukhawuleza.
Ukwenza phambili
I-Hummus inokulungiswa kwaye ifakwe kwi-3 iintsuku ngaphambi kokuba isetyenziswe.
Ekuqaleni yavela: Diabetic Living Magazine
