Mkpụrụ obi karọt nke na-ekpo ọkụ bụ nke dị na ya bụ otu n'ime ụzọ ndị kachasị amasị m isi na-esi ísì ụtọ na-ekpo ọkụ ọkụ. Mee ya ka ọ bụrụ na ị na-amanye mkpụrụ osisi bun na-esite na ya ma gbakwunye ihe niile kachasị amasị gị ka ọ bụrụ na ị na-ewere ya na onye na-eri anụ anaghị eri anụ.
Ihe Ị Ga-achọ
- Maka ihe eji egwu karọt chara:
- 1 carrots (chopped n'ime 1-anụ ọhịa chunks)
- 3 garlic cloves
- 4 tablespoons extra virgin olive oil (kewara)
- 1 1/2 iko esi nri chickpeas (rinsed na drained ma ọ bụrụ na a nwere ike)
- 1/4 iko tahini
- 2 tablespoons ọhụrụ lemon ihe ọṅụṅụ
- 1/4 iko mmiri (gbakwunyekwuo mkpa ma ọ bụrụ na ọ dị mkpa)
- 1/2 teaspoon ala cumin
- 1/2 teaspoon ala ginger
- 1/2 teaspoon nnu
- 1/2 tablespoon sriracha
- Maka Sanwichi:
- 1 bun bun (toasted)
- 2 okpukpu okpukpu okpukpo okpukpu okpukpo ose
- ihe ole na ole nke kukumba ọhụrụ
- mkpụrụ osisi ole na ole
- 2 tablespoons ọhụrụ pulite
- 1 tablespoon
- ngwa ngwa choro eyịm uhie
- Akara obere ose
Otu esi eme ya
--- IHE SPACY CARROT HUMMUS ---
- Malite site n'ịfesa carrots na garlic na ọkara mmanụ oliv na nnu mmiri na nchịkọta ha na oven 425 F ruo mgbe obi - ihe dị ka minit 20 - ịkwanye carrots na-agagharị site na usoro nri. Ozugbo esi esi nri, wepụ ma hapụ jụụ.
- Tinye esi nri na mma carrots, garlic cloves, tahini, 2 tbsp lemon juice, water, and spices to a processor and pulse until smooth - ọ bụrụ na hummus dị oké njọ na-agbakwunye mmanụ olive na / ma ọ bụ mmiri ruo mgbe ire ụtọ na flavorful.
- Mee ka Sriracha dị ka ị nwere ike ijikwa nnu na ose. Jiri ozugbo ma ọ bụ refrigerate.
--- IHE AHỤ ---
- Toast gị multigrain seeded bun na gbakwunye smear nke oseose karọt hummus ọ bụla n'akụkụ. Okpokoro na tomato, ome, akwukwo ohia, ngwa ngwa na-acha uhie uhie uhie, na cucumbers. Were ọkara nke ọzọ nke multigrain na-atụgharị ya na bun ma tinye ya n'elu. Jụọ ozi ozugbo.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 2823 |
| Ọnụba abụba | 173 g |
| Abụba buru ibu | 23 g |
| Abụba na-enweghị ntụpọ | 90 g |
| Cholesterol | 0 mg |
| Sodium | 1,012 mg |
| Carbohydrates | 255 g |
| Fri nri | 62 g |
| Protein | 102 g |