Nna ganoush (mgbe ụfọdụ spelled nna ghanoush), Middle Eastern na-agbasa ma na dip, yiri ka hummus ma a na eggplant kama chickpeas (garbanzo agwa).
Nke a na onye anaghị eri anụ na vegan uzommeputa bụ ihe kachasị mma-dịka ọ na-eji ụfọdụ chickpeas mee ihe. Ọ bụ ezie na ịgbakwunye nna ghanoush na-agbakwunye chickpeas abụghị omenala, ọ na-enye ntakịrị mmụba protein nke zuru okè maka ndị anaghị eri anụ na ndị na- eri anụ , (ma ọ bụ onye ọ bụla na - eri protein dị elu ). Ihe ndi omenala omenala nke Middle Eastern na-eji akwa eggplant tinyere ihe mmanu, ma ma obu na o nweghi ya.
Na omenala, eggplant kwesịrị a ṅara n'ọkụ na ọkụ ọkụ, ma ọ bụ na ọ dịghị ihe ọzọ na grill, ma oven, dị ka a uzommeputa, ga-arụ ọrụ, na doro anya na obere na-esi ísì ụtọ. Ma dịka ọchị, ọ bụghị ụzọ ọjọọ na-eme nna nna, n'echiche m (ụfọdụ ntụziaka na-akpọ maka Mayonezi). M onwe m hụrụ ya n'anya dịka ihe ọ bụla e mere!
Site n'ụzọ, enwere ọtụtụ ihe mere ndị obodo ji achọ ka obi dịkwuo hummus mma, nke pụtara na e nwere ezigbo ihe mere ị ga-eji chee na ị ga-ahụ ụdị nri a nke nna ghanoush.
Ntụziaka nna ghanoush a dị mfe bụ onye anaghị eri anụ, vegan, na free gluten-n'efu. Maka nsonaazụ nke ka mma, ịnwekwara ike ịnwale ụdị nri a na-enweghị nchịkwa ma ọ bụ abụba na-enweghị abụba .
Ihe Ị Ga-achọ
- 1 nnukwu eggplant
- 1 nwere ike chickpeas, drained (garbanzo agwa)
- 3 cloves garlic
- 1/4 iko ihe ọṅụṅụ lemon
- 3 tbsp.
- tahini
- Nnu mmiri nnu
- 1/4 iko olive mmanụ
- 2 tbsp. nri pasili ọhụrụ (nhọrọ)
Otu esi eme ya
- Iberibe eggplant na ọkara, ma ghee na oven 400 F maka ihe dị ka minit 45, ma ọ bụ ruo mgbe juu.
- Kwe ka ị dị jụụ, mgbe ahụ, scoop na-apụ n'ime eggplant, na-ahapụ akpụkpọ anụ.
- Na onye na-agba mmanụ ma ọ bụ ihe oriri, jikọta eggplant na ihe ndị ọzọ na-emepụta, ma e wezụga mmanụ na pasili, ruo mgbe ị ga-eji ire ụtọ. Ngwakọta ga-adị obere. Jiri nwayọọ nwayọọ tinye mmanụ olive ahụ ruo mgbe agwakọtara ya.
- Gwakọta na pasili pasia nke ozo.
Ntụziaka na-enyere gị aka: Nwee nna gị ghanoush na-arụ ọrụ na veggies, pita (ma ọ bụ ụdị ọ bụla ọzọ), ma ọ bụ ka a na-agbasa sawichi. Iji jee ozi, jiri mmanụ ole na ole na-emepụta (jiri ezigbo mma ị nwere) ma fesaa ya na kporo ntụ, paprika ma ọ bụ cumin maka obere agba. Enwere m mmasị ịgbasa otu nna ghanoush na ntụ ọka ntụ ọka ma gbakwunye letus, tomato, na veggies maka nchikota sanwichi vegan .
Eziokwu Nutrition:
Otu na-eje ozi na-enye ihe dị ka: calories: 304; calories si abụba: 118; oke abụba: 13.1g 20%; abụba buru ibu: 1.7g, 8%; cholesterol: 0mg, 0%; sodium: 58mg, 2%; Total carbohydrates: 37.8g, 13%; eriri nri: 11.8g, 47%; shuga: 7.3g; protein: 11.9g; vitamin A 3%, vitamin C 14%; calcium 9%; ígwè 23%, dabere na iri nri calorie 2000.
Hụkwa: Fat-Free Baba Ganoush Ntụziaka
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 280 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 0 mg |
| Sodium | 150 mg |
| Carbohydrates | 31 g |
| Fri nri | 8 g |
| Protein | 9 g |