Chowotchedwa Red Pepper Lentil Hummus

Zakudya Zofunikira (potumikira)

Zamakono - 100

Mafuta - 5g

Carbs - 11g

Mapuloteni - 4g

Nthawi Yonse 55 min
Konzani mphindi 10 , Cook 45 min
Mapemphero 6 (1/3 chikho aliyense)

Hummus ndi chakudya chabwino kwambiri kwa iwo omwe amayesa kudya pang'ono. Zimapangidwa kuchokera kumtunda wathanzi , womwe uli ndi zowonjezera ndi mapuloteni omera. Hummus ndi njira yabwino yowonjezeramo masamba omwe mumadya mukamanyoza crudités kuti mugwire zakudya zopatsa thanzi.

Ngakhale kuti malo ogulitsira malonda ndi abwino, nthawi zambiri amapangidwa ndi zowonjezera zowonjezera (ndi zina zowonjezera ndi mafuta) kusiyana ndi zofunika. Ndizosavuta kudzipangira nokha pakhomo. Mukhoza kuyamwa koma mukufuna, ndipo mumayendetsa sodium, makamaka ngati mukuphika mapepala anu m'malo mogwiritsa ntchito nyemba zamphongo kapena nkhuku.

Mu njirayi, mphodza mwamsanga ndizitsulo zodzaza ndizitsulo, ndipo tsabola wofiira wofiira wophika amawonjezera matani a zosakaniza za sodium. Konzani mkaka wa hummus ndikugawa nawo kaloti, tomato yamatchire, ndi magawo a nkhaka kwa sabata imodzi yokhala ndi thanzi labwino lomwe lidzakupatsani kukhuta ndi kudyetsa maola ambiri.

Zosakaniza

• 1 tsabola wofiira wonyezimira wofiira
• Supuni 2 + 1/2 supuni ya tiyi ya mafuta
• 1/2 chikho mphutsi
• 2 cloves adyo
• 1 mandimu, juiced
• 1/4 chikho cha madzi

Kukonzekera

1. Chotsani uvuni ku 400F.
2. Lembani pepala lophika ndi zojambula kapena zikopa.
3. Sakanizani tsabola wonyezimira ndi 1/2 supuni ya tiyi mafuta a maolivi. Ikani pa pepala lophika ndipo muwotchedwe mphindi 30 mpaka 45, mutenge mphindi khumi iliyonse, mpaka tsabola ndi yofewa ndipo khungu limayamba kuthamanga. Chotsani mu uvuni ndi kulola mpumulo mpaka ozizira mokwanira.
4. Pakali pano, mu kasupe kakang'ono, tengerani mphodza ndi 1 chikho cha madzi kwa chithupsa. Sinthani kutentha ndi kuzizira kwa mphindi 15 kapena mpaka madzi atengeka ndi mphodza ndi ofewa. Chotsani kutentha ndi kuika pambali.

1. Tsabola ikatha, pezani khungu, chotsani tsinde ndi mbeu, ndipo mutaya.
2. Onjezerani ku blender kapena purosesa chakudya ndi mafuta otsala, mphodza, adyo, mandimu, ndi madzi. Onetsetsani mpaka kulala, kuwonjezera madzi ochuluka, supuni imodzi pa nthawi mpaka kusinthasintha kolondola kwafikira.
3. Tumikirani ndi zophimba zakuda.

Zosakaniza Zosakaniza ndi Zobwereza

Ngati muli ndi chikho cha nkhuku kapena nyemba zakuda, mungagwiritse ntchito kapu imodzi ya iwo m'malo mwa mphodza. Nkhuku ndi nyemba zimatenga nthawi yaitali kuti muphike, kotero ngati mukufuna kuzigwiritsa ntchito, pangani batani lalikulu nthawi yambiri.

Mukhoza kugwiritsa ntchito tsabola lalanje kapena wachikasu mmalo mwa zofiira ngati ndizo zomwe muli nazo. Izi sizidzakhudza kuchulukitsa kwa zakudya.

Malangizo Ophika ndi Kutumikira

Izi zimatha kupangidwa patsogolo ndi kusungidwa mu firiji mu chombo chotsitsimula.

Dulani masamba aliwonse omwe amawathira, kapena amatumikire ndi mkate wa pita wotsika kapena soka.