Hummus na-amanye ya na lemon na garlic! Ụtọ ụtọ, ụtọ nke lemon jikọtara ya na garlic na-eme ka obi dị gị ụtọ ị gaghị enwe ike ịdọpụ onwe gị! Mee ya na pita ma nwee ngwa ngwa ngwa ngwa ma ọ bụ nri.
Ihe Ị Ga-achọ
- 1 15-ounce nwere ike chickpeas ma ọ bụ garbanzo agwa
- 1 teaspoon garlic minced ma ọ bụ 2 cloves garlic, anuahade
- 3 ihe ọṅụṅụ lemon ihe ọṅụṅụ tablespoons
- 3 pasent olive mmanụ
- 1 ½ teaspoons tahini
Otu esi eme ya
Na-ekpocha ọkụkọ ma na-ewepụta mmiri si na ike. Gwakọta ihe ndị ọzọ dị na blender ma ọ bụ ihe oriri. Tinye 1/4 iko mmiri mmiri site na chickpeas. Gwakọta maka minit 3-5 na ala ruo mgbe agwakọtara agwakọta.
Tinye ebe a na-efe efe, ma mepụta ebe na-adịghị emighị emi n'etiti etiti hummus. Tinye obere ego (1-2 tablespoons) nke mmanụ olive na olulu mmiri ahụ. Na-eje ozi ozugbo na achịcha ọhụrụ, ọkụ ma ọ bụ nri pita , ma ọ bụ mkpuchi na refrigerate.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 352 |
| Ọnụba abụba | 15 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 9 g |
| Cholesterol | 0 mg |
| Sodium | 163 mg |
| Carbohydrates | 42 g |
| Fri nri | 9 g |
| Protein | 14 g |