Ināʻoe, e like me aʻu, i ka manawa e loaʻa ai i ka pai o ka hummus i loko o kou pō haupiʻi no ka wikiwiki wikiwiki, hiki iāʻoe keʻimi i kahi ala e puhi ai i kahi notch aʻelua paha me kahi hou. Nui nā hanana a me nā hanana he nui e hana ai pēlā akāʻo ka hoʻouluʻana i nā pepaʻulaʻulaʻulaʻula kekahi o kaʻu punahele. Hiki iāʻoe ke'ānena iāʻoe iho a pele iā lākou a iʻole e kūʻai wale i kahi ma ka papa kūʻai pāʻoihana o kāu supermarchu. ʻO kekahi mau hale kūʻai e halihali ana iā lākou ma nā papa i loko o nā ipu. ʻO ka hapanui o nā kaulaʻai nui maʻAmelika Huipūʻia, kūʻai lākou i nāʻanoʻano he nui o nā hummus hōʻailona a me kaʻulaʻula ulaula i waena o lākou. Akā,ʻo ka hoʻoliloʻana iāʻoe iho he maʻalahi.
ʻO nā huaʻulaʻula ma ko lākou iho he meaʻono a, i ka wā i hoʻomoʻaʻia, e lawe i kahi meaʻala. 'Aleʻa wau i kahi liʻiliʻi liʻiliʻi i loko o kaʻoihana wela akā hiki iāʻoe ke hoʻomaʻemaʻe i kēia mau mea me kekahi pepa cayenne. Hoʻouluʻia nā huaʻulaʻula me ka huaʻa A a me nā mea pahū a pēlā hoʻi lākou e hoʻohui i ka meaʻai maikaʻi i kahi o ka lāʻau ola.
ʻO ka pahu hana me nāʻano'alapalapa a me nā meaʻono i hoʻohālikeʻia e like me ka falafel, eggplant, kaomi a me nā mea kanu e like me nā tōmato, kukama, a me nā olive.
Hoʻohanaʻia ka nui o nā hummus dipo i ke anu anuanu aiʻole keʻano wela. Akā, ua lawelawe nuiʻia kēiaʻanoʻalaniʻulaʻula ma keʻano o ka pita mahana me ka pāpale e huki. E ho'āʻo hoʻi e hoʻokomo i nā mea kanu i hoʻouluʻia me kēia kāpena no ka'ōpūʻana i kahi meaʻala'ē aʻe.
Hiki i nā mele hoʻomalu hummus ke komo i nāʻano meaʻala likeʻole e ho'āʻo i kahi kumini, zaʻatar, oregano, a lemony sumac paha e hoʻohui i ka hopena smokey me ka hoʻohuiʻana o kekahi smorika paprika.
Ka mea e pono ai
- 1 Hiki (kahi 15ʻene.) O nā pīpoki / chickbanzo, holoiʻia a holoiʻia
- 1/3 Kaomiʻaila (sesame pala)
- 1/4 ke kīʻaha wai wai
- 2 Tablespoons o kaʻailaʻaila
- 2 Kohu i ka'ōlaʻi,'ōpala a paʻi
- 1/2 Cup - 3/4 Cup
- me nā huaʻalaʻulaʻula (e pili ana i ka ho'āʻo)
- Cayenne pepa, eʻono (kohoʻole)
Pehea e hana ai
I ka papa hanaʻai , hoʻohuiʻia nā pīkābanzo beans, kahini , ka wai lemon a me kaʻailaʻaila. Ka hana a maʻalahi. E hoʻouka i nā pepaʻalaniʻalani a me ke kāleka a hoʻomau i ka hoʻomaʻemaʻeʻana a hiki i ka loaʻaʻana o kāu mau makemake.
Eʻanuʻu me ke kuke pālahalaha a hoʻomehana i ka mahana me ka lumi wela a me ka mahana wela pita aiʻole nā mīkī pita i hoʻoluhiʻia .
Hiki ke hanaʻia kahi hummus ulaʻulaʻula iʻelua lā i mua a waihoʻia i loko o ka pahu hau i loko o ka pahu fri.
Hoʻopiliʻo ia i ka'okiwewewe uila aiʻole ma ke stoveop e lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 487 |
| Ka nui o ka momona | 22 g |
| Ka momona | 3 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 190 mg |
| Nā Carbohydrates | 59 g |
| Fiber Dietary | 12 g |
| Pāmua | 19 g |