Hana i kahi momona momona momona a me ka momona me kaʻailaʻole me kēia mea momona momona. ʻO ka'ōlelo a Rip Esselstyn, ka mea kākau o The Engine 2 Diet , "ʻO kēia ka meaʻoi loa o nā pālahalaha. Eʻikeʻoe i kahiʻano likeʻole o kēia meaʻai ma kahi kokoke i kahi hale kūʻai, akā, 95 pakeneka o ia mau mea i hanaʻia me kaʻaila a me kaʻaila (sesame paste) , ka mea e hoʻopiʻi ai i ka momona momona.ʻO kou pai maikaʻi loa,ʻo ia ke laweʻana iʻekolu mau minuke a hana i ka papa i ka Lāpule e mālama iāʻoe no ka hebedoma. "
He kiʻekiʻe ka hummus i loko o ka amuamu a hana i kahi'ālalahi wikiwiki. Hoʻokuʻiʻia me kahi kāloka kuʻupuʻu, nā hua kilika aiʻole nā meaʻalani paʻi. He mea hoʻohui nui loa i ka sanwoma a iʻole kāwiliʻia, e hoʻoulu ana i kaʻala a me ka'oliʻulu i ka manawa e paʻa ana nā huaʻai. He mea nui nō hoʻi ia e hoʻohana ai i nā mea hou a hoʻololi i ke kohu. E nānā i nā kumuʻeono e like me ke aloha i nā meaʻino a pau .
Ka mea e pono ai
- 1 (15-ounce) hiki i kahi o ka moa (holoiʻia a holoiʻia.) Aʻoi aku, hiki iāʻoe ke hoʻomaka me ka chickpeas maloʻo, me ka 1/3 paona o nā beana maloʻo e hāʻawi i 15 mau'enekena o ka moa palaʻi.)
- 2 cloves keleka (ka'āpana)
- 2 i 3 punetēpē ka wai lemon hou
- 1 teaspoon
- ʻO Bragg Liquid Aminos aiʻole low-sodium
- keiki
- 3 punetūpuni (aiʻole
- kaʻohi huaʻai )
Pehea e hana ai
- E ho opili i nā mea a pau i loko o ka paʻi mānoanoa, e hoʻohana i kahi wai liʻiliʻi e pono ai e hiki ai ke kūlike.
- E lawelawe i ka liʻiliʻi a iʻole ma ka lumi wela.
E nānā hoʻi:
- ʻO ka mea'ōpiopio-ʻO ka mea hoʻolāʻau Hummus
- ʻO Gluten-Free White Bean Hummus
- ʻO ka mea'alaʻula maikaʻiʻo Vegan Sun-Dried Tomato
Ka mālama a me ke ola pale no ka humoho haʻahaʻa haʻahaʻa
E kūʻai i kāu hummus homemade i loko o ka friji. E mālamaʻia noʻekolu aʻelima mau lā.
Hiki iāʻoe ke hoʻokuʻu i kāu hummus a hauʻoli iā ia noʻeono aʻewalu mahina. E like me ka mea i hoʻopiliʻia, ponoʻoleʻoe eʻike i ka loli nui i keʻano ma hope o ka haʻiʻana. E hāʻawi wale aku i kahi hui maikaʻi a hoʻohui i kahi wai liʻiliʻi inā paha uaʻanoʻeleʻele ma hope o ka haʻiʻana.
ʻO nāʻano likeʻole o ka Humino Vegan Humor
Hoʻopilikino i kāu humo momona momona ma o ka hoʻohuiʻana i hoʻokahi aʻoi paha o kēia mau mea:
- 2 punetēpuni i hoʻomoʻiʻia i nā kumulāʻau sesame
- 1'iliala jalapeño (huaʻia aʻokiʻoki)
- 1'enelaʻulaʻulaʻula ('alapalapa, huapalapala, aʻokiʻoki)
- 1 kaonaʻo Kalamata olives
Hoʻokumuʻia kēiaʻano hoʻolimalima humu momona me kaʻaeʻia e ka Engine 2 Diet ma Rip Esselstyn
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 202 |
| Ka nui o ka momona | 3 g |
| Ka momona | 0 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 134 mg |
| Nā Carbohydrates | 35 g |
| Fiber Dietary | 7 g |
| Pāmua | 11 g |