He mea nui kēia avocado! E alohaʻoe i ke kahi o ke ahi i ka pākomo i hui pūʻia me ka'ōpū o ka moa.
Ka mea e pono ai
- 1 (16 oz.) Hiki i nā moa (aiʻole nā pīpī pibanzo)
- 1 ka pākuʻi honua (hoʻokaʻawaleʻia, hukiʻia a weheʻia kaʻiʻo)
- 1/4 ka wai o ka wai mai ka paila
- 3 i 5 punetēpuni
- lemona wai (e pili ana i ka meaʻono)
- 1 1/2 tablespoons kēhini
- 2 cloves keleka (ʻeha)
- 1½ teaspoon ka paʻakai
- 2 hui pūʻailaʻaila
Pehea e hana ai
- E puhi i ka moa ma waho o ka wai.
- Hoʻohui i nā mea i koe i ka polina aiʻole ka meaʻaiʻai.
- E hoʻonui i 1/4 kapu o ka wai mai ka chickpeas.
- E ho opiliʻia no ka 3 a 5 mau minuke ma lalo a hiki i ka huʻi a me ka laumā.
E kau i loko o ke kīʻaha lawelawe, a hana i kahi pāpapa ma waena pono o ka hummus. Hoʻohui i kahi'āpana liʻiliʻi (1 i 2 punetēpona) o kaʻailaʻaila ma ka pūnāwai. E kīʻina me ka pāloka (kohoʻole).
E hana koke i ka palaoa pita , mahana, aiʻole kaʻai peta , aiʻole ka uhi a me ka pahu.
Ka mālamaʻana i ka Hummus
Hiki ke hoʻolāʻauʻia ka mahana no 3 mau lā a hiki ke mālamaʻia i loko o ka pahu paʻoki a hiki i hoʻokahi mahina. E hoʻopili i kahiʻailaʻoliva liʻiliʻi ināʻikeʻia he maloʻo loa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 537 |
| Ka nui o ka momona | 23 g |
| Ka momona | 3 g |
| Ka momonaʻole | 12 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 210 mg |
| Nā Carbohydrates | 68 g |
| Fiber Dietary | 16 g |
| Pāmua | 21 g |