ʻO Hummus - kēlā mea i aloha nuiʻia, humuʻi pinepine - he wahi nui ia o ka meaʻai ma waena o ka Middle East. I loko o kaʻIseraʻela, kahi i lawelaweʻia ai i ka kakahiaka kakahiaka, ka lā awakea, kaʻaina awakea, a me nā manawaʻai, he mea hoʻomaha loa ia.
I kēia mau lā, hiki iāʻoe ke loaʻa kahi o nā hummus ma nā supermarkets ma ka honua, i nāʻanoʻono likeʻole. Akā,ʻaʻohe mea e pale i ka hummus home, a i ka manawa e loaʻa iāʻoe ka pale o ka papa hoʻomanaʻo, hiki iāʻoe ke huki i keʻano e like me keʻano o keʻano a hoʻopau i kou makemake. Loaʻa paha kahi mau hummus recipes no ka mea aia nā poʻe e hana ana, akāʻo Giora Shimoni ka hōʻailona o keʻano hoʻohaʻahaʻaʻIseraʻela.
E lawelawe me ka palaoa pita hou , e like me ke kuʻiʻana no nā mea momona, nā mea e hoʻopili ai a me nā sandwiches falafel , aiʻole ma keʻano he māhele o ka mezze. A iʻole, e lawe i kahi kiʻi mai ka hale kaulana kaulana o ka hōʻailona kakahiaka nui , a hoʻomaka i kou lā me ka pita me ka hummus a me ka Salaila aʻIseraʻela . He mau loa ka hopena!
Makemakeʻoe e kau i kāu hummus ma mua o ka lawelaweʻana? E kau iā ia i loko o kahi pā pāpaku, e hana i kahi kīpuni me ka hope o kahi puna, a kāpīpī me kāu punahele punahele a me ka papaila a me ka'āpala. Hiki iāʻoe keʻaʻahu hou aʻe ma ke kāpiliʻana me nā hua pine a me nā pāpaʻi māmā. A iʻole e haʻalulu i nā huaʻulaʻula i hoʻolimalimaʻia i'ōniʻoniʻoʻia aiʻole iʻoliva a me ka lemon zest.
Hoʻoponoponoʻia e Miri Rotkovitz
Ka mea e pono ai
- 1 3/4 kapu / 350 g pīpī (maloʻo maloʻo, a me nā piha garbanzo)
- 1 teaspoon ka soda kalo
- 1/3 kapu kīhini (ka lepo sesame hua pali)
- 2 lemon (wai maloʻo hou, eʻono, e pili ana i 4 a 6 mau punetēpē)
- 3 cloves keleka (ka'āpana)
- 1 teaspoon ka paʻakai
- 1/4 teaspoon pepa
- 1/4 teaspoon paprika
- ʻAla:ʻo kaʻailaʻoliva (ka wahine hou)
- Kānaʻano: pāʻakai (kahi hou,'āpala ke'āpana)
Pehea e hana ai
1. E kau i ka moa i loko o kahi pola nui. E hoʻonui i ka wai anuanu e uhi i ka moa i kahi mau'iniha. E uhi i ke pola me ka lole'ilika a iʻole ka lole holoi maʻemaʻe aʻaeʻia e moe i ka pō.
2. E puhi a holoi i nā moa. E kau i kahi pahu ukana nui, e hoʻomoʻi i ka lepo waiu, a lawa ka wai anuanu e uhi i nā moa i 2 'īniha. E lawe mai i kahiʻeha, e pale i kekahi'āpana e piʻi ai i luna. E uhi i ka ipu, e hoʻemi i ka wela i lalo, a hoʻolima no 45 mau minuke i ka hora, aiʻole a hiki i ka maluʻana o nā moa eʻoki i waena o kou mau manamana lima.
3. E hoʻopili i kahi 1/2 kapu o ka wai 'ai, a laila e hoʻomaʻemaʻe a holoi i nā moa. E mālama i hoʻokahi kōpeʻeʻelua aʻelua paha o nā moa moa i hoʻolapalapaʻia, inā makemakeʻia.
4. E waiho i ka moa chickedas, ka meaʻai, ka wai lemon, keleka, ka paʻakai, ka pepa, a me ka paprika ma ka papa hanaʻai. Puree a paʻakai. Inā mānoanoa a maloʻo paha ka hummus, e hoʻohui i kahi'āpana o ka waiʻaila aiʻole ka nui o ka wai lemonai a iʻole ka meaʻai eʻono ai.
5. E lawelawe, e kau i ka hummus i loko o kahi pālahalaha, ae hoʻohana i ke kua o kahi spoon e hana i kahi kai pāpapa i waenakonu. E waiho i nā moa i mālamaʻia i loko o ka pūnāwai, e hoʻouluʻia me kaʻailaʻaila, a hoʻoulu me ke paʻi pālaʻi hou a me ka paprika'āpala. Hiki ke waiho i kahi hummus lelo i loko o ka pahu hau i loko o ka pahu fri no 3 a 4 mau lā. E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 262 |
| Ka nui o ka momona | 10 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 334 mg |
| Nā Carbohydrates | 36 g |
| Fiber Dietary | 7 g |
| Pāmua | 12 g |