ʻO Hummus, ka hua'ōlelo Arabic no ka chickpea, heʻai nui ia o nā meaʻai o Eastern Eastern. He wahi maʻalahi a maikaʻi ke olakino, meaʻai, aiʻole ka'opi i hanaʻia no ka moa,ʻo ka'anati sesame, ka wai lemon, kāleka, nā mea kanu, a me nā mea kau. Hoʻohana mauʻia me kaʻokiʻokiʻana i nā mea kanu e like me ka lāʻau kākā, ka makale, kukama, nā'ōmato, a me nā lālā me nā wela mahana o ka pita a iʻole nā pīkī pita hale. A he mea hoʻoiho kēlā i kekahi mezze me ka Eastern Middle mezze.
Ua like ka nui o nā mea'ē aʻe iʻikeʻia ma waena o ka Middle Eastern dip, tahini , he likeʻole ka hummus. Hiki ke hoʻopiliʻia ka mīkini maʻamau i nāʻano niho'ē aʻe e like me nā pīni keʻokeʻo, nā piʻiʻeleʻele, a me nā pī. Hiki ke hoʻololiʻia ka kahini no nā kānaka me nā allergies maʻamau a me nā meaʻala a me nā mea hoʻonani e hiki ke hoʻololiʻia i nāʻano likeʻole me ka hoʻohuiʻana o cumin, oregano, sumac ,ʻohe pepaʻulaʻula, zaatar , papa papalina, a me rosemary.
Hoʻohilahimuʻo Hummus iā ia i nāʻano o nā mea hoʻohui ma luna o ka laina maʻamau o nā meaʻai. ʻO kekahi mau mea leʻaleʻa he nui i loko o kaʻalaniʻalani, ke kālani i kālaiʻia, ka'ōmaʻomaʻo maloʻo maloʻo, ka'ōnihi, ka wahie, kaʻaila o kalamata, ka pīnati pēpē, ka yogurt, ka wai alamona, ka waikena, kaʻuala, ka soybean, ke kīmato tomati, ka'ōmole, ka eggplant roasted, zucchini, jalapeno, ka pīpī, ka artichoke, a me ka kiliana.
ʻOiaiʻoi aku kaʻikeʻia o nā avocados i nā meaʻai ma ka Mexican a me ke komohana hema,ʻo kā lākouʻano'anamana ke hoʻolilo iā lākou i mea hoʻonui nui i ka hummus. ʻO ko lākou hopena e hele mai ma kahi wale nō me kaʻole e hoʻoulu i ka moa a me ka meaʻai. A, no ka mea, ua hoʻonui lākou i ka meaʻai maikaʻi me ko lākou kino momona,ʻoihana waiwai nui a me nā huaola B, C, a me K.
I kēia mau lā, hiki iāʻoe keʻimi i ka hummus o nāʻano a pau ma nā menus o ka Pākīpika Pākīpika a me ka haleʻaina Mediterranean, a me ka hiki iā lākou keʻike i nāʻano hummus kahiko a me nā mea humuhumu ma nā hale kūʻai nui ma'ō aku oʻAmelika Hui PūʻIa.
Ka mea e pono ai
- 1 1/2 'ai i ka moa (i holoi' ia a holoi 'ia)
- 3 punetēpēʻea (sesame paste)
- 2 cloves kaula (peeled)
- 2 punetēpō wai wai lemon
- 1/4 wai wai
- 3/4 teaspoon ka paʻakai (aiʻole keʻono)
- 1/4 teaspoon pepaʻeleʻele (aiʻole eʻono)
- 1 ka pākuʻi piha piha
- 1'eneʻena ka'eliʻoki i ka pulu hou
- 1 ka'eneʻena ka'eliʻoki i ka pāhiri
- Kō koho: pine hua palaki a iʻole nā hua'ulakin no ke kāohi
Pehea e hana ai
- E kaomi mau i ka avocado, e wehe i ka lua me ka hoʻohanaʻana i ka spoon, kahi i kaʻiʻo.
- Hoʻokomo i kaʻiʻo avocado, ka moa i holoiʻia a me ka momona, kaʻalani sesame, nā kāpena kāpili pila, ka wai lemon, ka wai, ka paʻakai, a me ka pepaʻeleʻele i kahi meaʻai.
- Puree a hiki i ka waʻeleʻele a hoʻoponopono i ka paʻakai a me ka pepa i kāu makemake.
- E hoʻolālā i kaʻuala a me ka pāʻakai. ʻO kahi kiʻekiʻe me ka pīpīʻana i nā hua pākuʻi wahie a iʻole nā hua'atika, inā makemakeʻia.
- E lawelawe e like me ke kāpili me ka palaoa pita maʻemaʻe a iʻole nā mīpa pita kuʻuna a iʻole i pālahalahaʻia ma luna o nā koloka. E kūʻai i nā leftovers i loko o ka pahu friji i loko o kaʻeke i hoʻoukaʻia a me nā pola i uhiʻia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 199 |
| Ka nui o ka momona | 9 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 298 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 6 g |
| Pāmua | 8 g |