Mkpụrụ obi nri na ihu ọchị bụ ọdịiche dị mma nke hummus nke Middle Eastern. Nri ohuru jikọtara ya na ọgaranya, cheese na- eme ka ọ bụrụ ihe kachasị mma!
Ihe Ị Ga-achọ
- 1 nwere ike iji garbanzo agwa / chickpeas (15 oz), drained
- 1/2 iko ọhụrụ spinach
- 3 oz, cheese chi cheese
- 1/4 iko olive mmanụ
- 3 tablespoons
- ihe ọṅụṅụ lemon
- 2 tablespoons tahini
- Iko 1/4 iko flakes
- 1 teaspoon garlic a ṅara n'ọkụ
Otu esi eme ya
1. N'ihe oriri na-edozi nri , agwa, tahini , spinach, garlic, olive olive, na ihe ọṅụṅụ lemon. Gwakọta nke ọma.
2. Tinye chiiz na flakes na-acha uhie uhie na ngwakọta nke na-eji ire ụtọ.
A na-eme ihe dị mma na mkpụrụ obi na-atọ ụtọ na ụbọchị abụọ tupu oge eruo. Chekwaa na akpa ikuku n'ime friji. A pụrụ iji ọkụ ma ọ bụ ihu ọchị mee ihe ọkụ ma ọ bụ oyi. Jiri nri pita , pita ibe , ma ọ bụ nri ọhụrụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 331 |
| Ọnụba abụba | 18 g |
| Abụba buru ibu | 4 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 13 mg |
| Sodium | 250 mg |
| Carbohydrates | 33 g |
| Fri nri | 8 g |
| Protein | 13 g |