Ungayenza kanjani i-hummus - izindlela zokupheka ezinhlanu ngesinyathelo

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Ukupheka kahle futhi esihlwabusayo i-classic chickpea hummus ekhaya, kufanele uzame kanzima. Kepha izivakashi zizomangala ngesibindi sakho, amakhono amahle kakhulu okugcina izindlu nokubuka okubanzi kokupheka.

Yini i-hummus?

IHummus iwukudla okufana ne-puree okuthandwa kakhulu eMedithera naseMpumalanga Ephakathi, okunamaprotheni amaningi yemifino. Ukudla okumnandi kwe-cuisine yaseRussia. Ngokwesiko, i-hummus yenziwa nge-chickpeas (ubhontshisi) ngokufaka u-garlic, u-olive olive, i-sesame paste, izinongo nezinongo.

Kulesi sihloko, ngizokutshela ngokuningiliziwe ukuthi ungayenza kanjani i-hummus kusuka kuma-chickpeas, ukuthi ilungele kanjani impilo, ukuthi ihlanganiswe kanjani neminye imikhiqizo, ngizokwabelana ngezindlela zokupheka namasu okuthakazelisa enza inqubo yokupheka ibe lula.

Izithako ezimbili eziyinhloko ze-hummus

Ichickpea

Isizinda seHummus. Lawa ngamabhontshisi amancane anombala onsundu ngokuluhlaza kanye nobuso obumangele. Imvamisa ibizwa ngokuthi ama-chickpeas nesinye. Umumo awujwayelekile, okusikhumbuza ikhanda lenqama. Ezitolo zaseRussia, kukhona amathini ama-chickpeas asemathinini, okusiza kakhulu inqubo yokwenza i-hummus ne-falafel (ngaphandle kokufaka isikhathi eside kanye namahora angu-2-3 wokupheka).

I-Tahini (i-sesame noma i-sesame unamathisele, i-tahini)

Ukunamathisela okunamafutha okwenziwe ngembewu yesame. Ukuqina ngokuvumelana. Ukuthola umkhiqizo emashalofini ezitolo ezinkulu zasekhaya kuyinkinga. Izitolo ezikhethekile zezimpahla zokupheka zaseMiddle East ziyadingeka, noma okungcono - abangani noma izihlobo ezihlala eLebanon, Israel noma eJordani futhi abakulungele ukusiza.

Ezinye izithako ezi-4 ezibalulekile (ijusi kalamula, ugarlic, uwoyela womnqumo nekhumini) kulula ukuzithola.

Ungalahli ithemba uma ungazitholi zonke izithako zokwenza i-classic hummus. Isiphuzo saseMpumalanga Ephakathi siphekwa ngezindlela ezahlukahlukene, ngazo zonke izinhlobo zezithako ezifakiwe ngezilinganiso ezingafani.

Amacebo awusizo ngaphambi kokupheka

Ungathola i-analogue ye-sesame paste ekhaya. Gaya imbewu yesesame. Fry (eyomile) kancane ku-skillet. Thela ubhontshisi ku-blender, uwavumele aphole ngaphambi kwesikhathi. Faka amafutha omnqumo kancane kancane, ushaye uze ubushelelezi. Okufanelekile, ingxube kufanele ibe ukhilimu ngokuvumelana.
I-Hummus yenziwa ngezinkukhu ezishisayo. Lokhu kwenza ukuxubana ne-pasta nezinongo kube lula.
Uma ubhontshisi uphuze ngokweqile, ungazihluphi ngokususa izikhumba. I-blender izokusiza uthole unamathisela obushelelezi.
Ungafaki izinongo ezinhlamvini (ikhumini, i-coriander) esitsheni. Yomisa esikhwameni bese ugaya nge-grinder yekhofi.
Ama-chickpeas abilayo emanzini athatha amahora angama-2-3 ngokwesilinganiso. Ungakhohlwa mayelana nesibopho sokuqala sokufaka amahora ayi-10-12. Isilinganiso samanzi nezinkukhu ngesikhathi sokupheka ngu-3: 1.
Amafutha omnqumo nejusi kalamula yizithako ezibalulekile. Inhloso yabo ukulinganisela nokuthambisa ukunambitheka okunothile kobhontshisi obusikiwe kanye nokunambitheka okumunyu kwenhlama yesame.
I-Zira iyinongo ebabayo yase-Asia enephunga elivelisiwe nephunga elimnandi. Kususelwa enzalweni eyomile yomuthi ongowomndeni weparsley. Kuvame ukusetshenziswa kuma-kebabs, shurpa nokupheka kwewundlu. Uma ungenayo ikhumini, sebenzisa ikhumini noma ingxube yekoriyanderi, upelepele omnyama nobomvu.

I-Hummus - iresiphi yakudala ye-chickpea

izinkukhu ezinamachwane ayi-200 g
tahini 2 isipuni. l.
ulamula ½ pc
amafutha omnqumo 2 tbsp l.
igalikhi 1 izinyo.
ikhumini ½ tsp.
coriander, pepper obomvu, usawoti ukunambitha

Amakholori: 212kcal

Amaprotheni: 9 g

Amafutha: 9 g

Amakhabhohayidrethi: 24.7 g

Kusihlwa, ngigeza ubhontshisi kaningana ngiwacwilise emanzini ahlanzekile. Lesi isinyathelo esibalulekile sokupheka. Kuzofanele upheke amantshontsho isikhathi eside (amahora angama-3-4) ngaphandle kokucwilisa.
Ngaphinda futhi, ngafaka ama-chickpeas ami epanini. Ngithela amanzi. Ngiwubeka ukuze ubilise. Isikhathi esimaphakathi sokupheka yimizuzu engu-120. Ukulungela kunqunywa ukungaguquguquki. Ubhontshisi kufanele uvuvuke uthambe.
Ngomusa uthele umhluzi esitsheni esihlukile. Ngikushiya kuphole.
Gaya ama-chickpeas nge-blender. Ngifaka umhluzi omncane. Hlanganisa kahle.
Ngabeka u-garlic oqoshiwe nosame unama kule ngxube evelayo. Usawoti bese ufaka ujusi kalamula omusha (uhhafu welamula wanele).
Ngithumela isidlo esiphelile esiqandisini ngehora eli-1 ukuze "livuthwe".
Khonza i-hummus yakudala etafuleni ngesinkwa se-pita.

Thokozela ukudla kwakho!

Ungayenza kanjani i-pea hummus eyenziwe ngokwenza

Enye iresiphi ye-hummus emnandi ngaphandle kwama-chickpeas (ane-peas ahlukanisiwe) kanye nenhlanganisela yesame elimnyama nelimhlophe esikhundleni se-paste ekhethekile. Kuvele hhayi i-hummus impela, kepha hhayi isidlo sokuqala sangempela. Zama ukupheka!

Izithako:

Uphizi - 200 g
Ijusi kalamula esanda kufinywa - izipuni ezi-3,
Amafutha eSesame - 45 ml,
Imbewu ye-sesame emhlophe - isipuni esingu-1
Imbewu yesame emnyama - isigamu sesipuni
Chili pepper - izingcezu ezimbili,
Isiphepho - 5 g
Garlic - ama-clove amathathu,
Usawoti ukunambitha.

Ukulungiselela:

Kusihlwa ngipheka uphizi. Ngiyigeza ngamanzi agobhozayo. Ngisusa uphizi owonakele. Ngikushiya amahora ayi-12 emanzini ahlanzekile ukuze ngifake.
Ekuseni ngithola imidumba. Ngiwufaka epanini. Ngithela amanzi bese ngivala isivalo. Ngivula okokushisa ngomlilo omncane. Pheka imizuzu engama-90 ngaphandle kokufaka usawoti. Ama-peas kufanele avuvuke futhi athambile.
Ngithumela umkhiqizo ophelile ku-blender. Gaya ukuvumelana okufanayo. Ngifaka ijusi kalamula ku-pea puree (ngaphandle kwezigaxa). Qinisekisa ukuthi imigodi kalamula ayipheli esitsheni.
Ukuqhubekela ekugqokeni kwesame. Ngithatha ipani lokuthosa. Ngomisa okusanhlamvu okumhlophe kuze kube nsundu ngegolide. Angisebenzisi uwoyela wemifino. Ngiphonsa imbewu yesesame kumazambane acubuziwe, ngeza uwoyela wesame.
Sika kahle upelepele oshisayo bese usika ugalikhi. Ngivusa ingxube yemifino, ngiyinonga ngosawoti omncane, bese ngifaka esitsheni. Ngifaka isipayisi esinamakha (turmeric). Ukuthinta kokugcina yisisame esimnyama. Hlanganisa kahle ukudla okuphekwe ngesipuni.

Ukwengezwa kopelepele kanye ne-turmeric kuzonciphisa impilo yeshalofu ye-hummus. Yidla okusha kangcono. Thokozela ukudla kwakho!

Iresiphi elula ye-Bean Hummus elula

Ingxenye eyinhloko ye-hummus kule iresiphi ubhontshisi ojwayelekile okheniwe, hhayi ama-chickpeas amahle.

Izithako:

Ubhontshisi Omhlophe Osemathinini - amathini amabili
UTahini - izinkezo ezintathu ezinkulu,
Garlic - ama-clove ama-2
Ijusi lelamula - izinkezo ezintathu ezinkulu,
I-rosemary entsha (eqoshiwe) - 1 isipuni esincane
Usawoti - 5 g
Amafutha omnqumo - 10 ml,
Upelepele obomvu ophansi - 5 g
Paprika ukunambitha.

Indlela yokupheka:

Kwiprosesa yokudla, gaya ama-clove kagalikhi ne-rosemary.
Esigabeni sesibili, ngifaka ubhontshisi nokunye ukudla.
Ngenkathi uxuba isisindo, uthele ngobumnene emafutheni omnqumo.
Ngafaka i-hummus eqediwe esitsheni sengilazi. Ngiyimboza ngesembozo, ngiyithumele esiqandisini amahora amaningana.

Ukulungiswa kwevidiyo

I-chickpea hummus ekheniwe ene-isitshalo seqanda

Izithako:

Isitshalo seqanda - 500 g,
Izinkukhu ezikheniwe - 420 ml (1 ikani),
I-Garlic - i-1 clove
UTahini - izinkezo ezimbili ezinkulu,
Amafutha omnqumo - 60 ml,
Ijusi lelamula - izinkezo ezimbili ezinkulu,
Upelepele omnyama, usawoti ukunambitha.

Ukulungiselela:

Izitshalo zami zamaqanda ngazisika zaba yizicucu ezinkulu.
Ngishisa ihhavini ibe ngama-degree angama-210.
Thela amafutha omnqumo ebhodini lokubhaka. Ngisakaza izingcezu zesitshalo seqanda kusendlalelo esilinganayo. Ngifaka usawoti nopelepele. Ngibhaka imizuzu eyi-15 ezingeni lokushisa elibekiwe.
Ngivula ikani lezinkukhu ezikheniwe. Ngiqeda amanzi, ngiwashe bese ngiwabeka esitsheni esijulile.
Ngifaka ujusi kalamula namafutha omnqumo lapho. Ngisakaza inhlama yesame ne-clove egayiwe ehlutshiwe. Gaya ku-blender.
Ngifaka ama-eggplants abhakiwe esitsheni. Beat kuze bushelelezi.
Ngafaka i-hummus eqediwe ezitsheni zengilazi. Ngiyigcina esiqandisini, imbozwe ngesembozo.

Iresiphi ye-avocado

Ukunambitheka okumnandi okukhanyayo nobunono bebhotela likakwatapheya ovuthiwe kuhlukanisela i-hummus futhi kwengeze okwangempela esitsheni.

Izithako:

Amaphuphu - 200 g,
Ukotapeya - ucezu olu-1,
Ulamula uligamu lesithelo
Garlic - ama-clove ama-2
IZira - 5 g
Amafutha omnqumo - 1 ithisipuni
Usawoti wolwandle ukunambitha.

Ukulungiselela:

Ngiwasha uphizi. Ngikushiya emanzini ubusuku bonke.
Pheka amahora angu-2-3 kuze kube yilapho izinkukhu zithamba. Ingxenye yomhluzi ophelile ithelwa esitsheni esihlukile. Ngibamba inkukhu.
Ngixebula ukwatapheya, ngisuse umgodi. Ngisika izingcezu ezincane.
Ngigcina imbewu yekhumini epanini elishisayo ngomzuzu owodwa. Ngikubeka esosweni esihlukile.
Ngifaka amafutha omnqumo epanini. Fake usike ugarlikhi bese uthosa.
Ngafaka izithako ku-blender. Usawoti, khama ijusi kalamula, faka izipuni ezimbalwa zomhluzi we-chickpea. Ngishaya.

Iresiphi yevidiyo

Phaka isidlo ngesinkwa sikarye. Kuvela ukuthi kumnandi kakhulu futhi kunempilo.

I-hummus idliwa ngani?

I-Chickpea puree isetshenzelwa ishisa futhi ibanda, isetshenziselwa ukwenza amasamishi, ukufaka amaqanda, amasaladi wokugqoka.

Emazweni asempumalanga, kudliwa ukudla okuyi-sauce ye-lavash ne-pita (isinkwa esingenamvubelo). ENyakatho Melika, i-hummus idliwa nge-toast ngisho nama-chips.

Okunamathiselwe okuphezulu kwe-chickpea kuhlotshiswe ngamakhambi amasha, iminqumo ekhihliwe, ama-lemon wedges.

Imininingwane ethakazelisayo

Okuqukethwe kwekhalori kwe-hummus

IHummus ilungiswa ngezindlela ezahlukahlukene, ngakho-ke inani lokudla okunempilo (inani lamandla) lesitsha lixhomeke kuzithako ezengeziwe ezisetshenzisiwe (isibonelo, isitshalo seqanda, ushizi we-feta, upelepele oshisayo, amantongomane ephayini). Isilinganiso

Okuqukethwe kwekhalori kuka-100 g we-hummus kungu-200-300 kcal

... Imvamisa, ingxube ye-puree isetshenziswa njengokunamathisela imifino yamasamishi noma njengesitsha eseceleni senyama. Lokhu kwandisa ingqikithi yekhalori yokudla.

Inzuzo nokulimala

Ukudla kwaseMpumalanga Ephakathi kuya ngokuya kuthandwa emazweni aseYurophu nase-United States, kuba yisivakashi njalo etafuleni labadla imifino nabantu abaphethwe yi-gluten enteropathy (isifo esingajwayelekile esihambisana nesidingo sokukhipha i-pasta, imikhiqizo kafulawa, i-rye, ibhali nemikhiqizo kakolweni ekudleni).

Ukusetshenziswa okulingene kwe-hummus kusiza ukuqeda ubuthi, kujwayelekile amazinga kashukela egazini. Umkhiqizo uqukethe ama-manganese nensimbi, amaprotheni yemifino kanye nama-acid abalulekile. Amavithamini eqembu le-B (B1, B4, B5) nawo akhona kudishi lwaphesheya kwezilwandle, okunomphumela omuhle ekusebenzeni kobuchopho, ukusebenza kwenqubo ye-endocrine.

Ukusetshenziswa ngokweqile kwama-chickpeas we-puree kubangela ukukhula kwe-flatulence (ukukhiqizwa kwegesi okwengeziwe emathunjini). Akunconywa ukuthi uvame ukudla i-hummus yabantu abajwayele ukuthola amakhilogremu athe xaxa. Ukungahambisani nokusetshenziswa ukungabekezelelani komuntu ngamunye kwizithako, ukusabela okweqile.

IHummus ithola ukuthandwa phakathi kwabadla imifino ngenxa yenani layo eliphakeme lokudla okunempilo, okuqukethwe kwamaprotheni yemifino okunempilo nokubhanqa okuhle nemifino. Ngesikhathi esifanayo, isidlo sase-Asia sizwana kahle nenyama.

Zama ukwenza i-hummus ekhaya. Ubuchwepheshe bokupheka bulula futhi buqonde ngqo, akunzima kakhulu, into esemqoka ukukhetha izithako ezisezingeni eliphakeme (ama-chickpeas, i-sesame paste) nezinongo ezinhle.

Ngifisela wena impumelelo yokupheka!

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