Enwere m mmasị na garlic humas. M na-ejere ya ozi na ndị ọbịa nke na-enwebeghị omenala ọdịnala ma ọ bụ ndị na-adịghị elekọta tahini na hummus. Ọ nwere ekpomeekpo garlic nke bara ọgaranya nke na-adịghị njọ - ọ dị mma.
Ihe Ị Ga-achọ
- 1 nwere ike chickpeas / garbanzo agwa (15 oz.)
- 2 garlic tablespoons garlic
- 1/2 tablespoon
- ihe ọṅụṅụ lemon
- 1 tablespoon mmanụ oliv
- 1/2 teaspoon oregano
Otu esi eme ya
1. Na nhazi ihe oriri , nhazi ọka, galik, mmanụ oliv , ihe ọṅụṅụ lemon na oregano ruo mgbe ịchọrọ.
2. Ọ bụrụ na ọkpụkpụ dị oke nkpu, tinyekwuo mmanụ oliv na obere ntakịrị (1/2 teaspoon) ruo mgbe ịchọrọ.
3. Jirinụ galik a ṅara n'ọkụ na-eji ya na pasili pasia nke ọma na achịcha pita, pita, ma ọ bụ veggies. Umu ocha na-acha uhie uhie na- aga nke ọma na cubes nke achịcha Italian na-ekpo ọkụ.
4. Mkpụrụ obi nwere ike ịkwadebe tupu oge abụọ ruo ụbọchị abụọ ọ bụrụ na echekwara ya na ikuku friji. Iji jee ozi, kpoo na microwave ma ọ bụ na stoveop.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 143 |
| Ọnụba abụba | 4 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 81 mg |
| Carbohydrates | 21 g |
| Fri nri | 5 g |
| Protein | 7 g |