Mee ka ọ bụrụ na mmanụ adịghị mmanụ ma ọ bụ belata abụba na nke a na-esiteghị na mmanụ aṅụ. Rip Esselstyn, onye edemede nke Engine 2 Diet , na-ekwu, sị, "Nke a bụ ihe kachasị mkpa nke mgbasa ahụ. Ị nwere ike ịchọta mgbanwe nke uzommeputa a n'ihe fọrọ nke nta ka ọ bụrụ ụlọ ahịa ọ bụla, mana pasent 95 n'ime ha ma mmanụ oliv ma ọ bụ tahini (pasame paste) , nke na-akwalite abụba ahụ. Ụzọ kachasị mma ị ga-eme bụ iji nkeji atọ ma mee nkwụsị na Sunday nke ga-eme ka ị kwụsị izu. "
Hummus dị elu na protein na-eme ka nri dị oke egwu. Dip ya ya na karọt kporo, celery ma ọ bụ sliced ụtọ akwụkwọ. Ọ bụ nnukwu mgbakwunye na sandwichi ma ọ bụ kechie, na-agbakwunye ekpomeekpo na creaminess mgbe ejiri akwụkwọ nri. Ọ bụkwa nnukwu isi iji tinye ihe ndị ọzọ na-eme ma gbanwee ekpomeekpo ahụ. Hụ ihe isii niile mere ndị omekome ji hụ ọchị .
Ihe Ị Ga-achọ
- 1 (15-ounce) nke chickpeas (rinsed na drained.) N'aka nke ọzọ, ị nwere ike ịmalite na chickpeas a mịrị amị, jiri 1/3 paụnd nke agwa bekee iji meepụta 15 ounces nke chickpeas esie.)
- 2 cloves garlic (chopped)
- 2 ruo 3 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 1 teaspoon
- Bragg Liquid Aminos ma ọ bụ obere sodium
- nwa
- 3 mmiri tablespoons (ma ọ bụ
- akwukwo nri akwukwo nri )
Otu esi eme ya
- Gwakọta ihe niile a na-etinye n'ime ya, jiri obere mmiri mee ka ọ dị mkpa iji mezuo nhazi.
- Na-efe chilled ma ọ bụ na ụlọ okpomọkụ.
Lee kwa:
- Onye Na-agba Ọhịa nke India-Na-eme Ihe Ndị Na-eme Mmasị
- Gramus Bean Bekee na Gluten
- Easy Vegan Sun-Dried Tomato Hummus Recipe
Nchekwa na Ndụ nke Ndụ maka Mkpụrụ Obi-Abụba Na-erughị Ala
Chekwaa hummus nke ulo gi na friji. Ọ ga-adịgide ruo ụbọchị atọ ruo ụbọchị ise.
I nwekwara ike ime ka obi gi ghara iru ala ma nwee ya ruo ubochi isii na nke asatọ. Dịka ọ dịlarị, ị gaghị achọpụta mgbanwe dị ukwuu na ederede mgbe ị gụchara ya. Nanị nye ya ezigbo ngwakọta na gbakwunye obere mmiri ma ọ bụrụ na o yiri ka ọ dị oke oke mgbe ọ gbasịrị.
Ọdịiche dị iche iche nke Hummus Vegan Humos
Dezie hummus vegan humos gị site n'inye otu ma ọ bụ karịa n'ime ihe ndị a:
- 2 tablespoons weghaara mkpụrụ osisi sesame
- 1 olulu jalapeño (seeded na chopped)
- 1 ata ose na-acha uhie uhie (a ṅara n'ọkụ, na-amị mkpụrụ, na-egbutu ya)
- 1 cup Kalamata olives
A na-ebipụtaghachi ihe omume a dị ala na abụba na ikikere site na Engine 2 Diet site na Rip Esselstyn
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 202 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 0 g |
| Abụba na-enweghị ntụpọ | 1 g |
| Cholesterol | 0 mg |
| Sodium | 134 mg |
| Carbohydrates | 35 g |
| Fri nri | 7 g |
| Protein | 11 g |