ʻO ka hummus kekahi o kaʻu mau meaʻono loa. ʻO kaʻu kāne me aʻu heʻelua aʻekolu mau pahu i loko o ko mākou pahu friji i kēlā me kēia manawa. ʻOiaiʻo ia e hauʻoli ana iā ia iho, kahiʻiʻiaʻo ia i nā'āpena hou a me nā mākolupaʻole, aʻo ka momona ka mea maikaʻi i luna o nā huamoa. Ma keʻano, olakino, hoʻomelehua maoliʻole ... a maʻalahi hoʻi e hana ma ka home.
Ke maʻalahi a maʻalahi ka hanaʻana i ka hummus mai kaʻili. Hoʻokumuʻia nā'ōpena, kahini, a me ke kāleka me kahi meaʻaiʻai a hiki i ka manawa e hui pū ai nā mea. ʻO ka wai a me ka aquafaba ("wai" i mālamaʻia mai ka hiki o ka moa) e hoʻohui mālieʻia i ka papa hana meaʻai maʻamau a hiki i kaʻoluʻolu o ka hummus a hiki i kahi kūpono e makemakeʻia. ʻO ka manawa eʻono ai i ka paʻakai a me ka pepa a me kaʻailaʻaila ma luna o ke poʻo ma hope loa.
ʻO kēiaʻano hoʻohālike hoʻohālike maʻamau e like me ka lole kāwaha. E hoʻomohala i nā mea kanu'ē aʻe, nā mea kanu, a me ka mea hoʻoulu e hoʻonani i ka hummus i nā meaʻono a me nā mea hana.
ʻO Lemon wai a me kahi basil hou ka mea punahele nui iaʻu e hoʻohui i ka hummus home. He māmā,ʻoluʻolu, a hoʻolālā i ke kauwela. Ma mua o ka lawelaweʻana, kauʻu wau i kaʻailaʻaila ma luna o ka hummus. Inā loaʻa iaʻu i ka lima, e pīpī i nā hua paina a me ka basilʻohi hou i luna.
No kahi hommus maikaʻi maikaʻi, lawe au iʻumi mau minuke a hemo i nāʻili mai kēlā me kēlā me kēia pūnana pua. Ke kani neiʻo ia i kahi hana koʻikoʻi, akā, hele wikiwiki ia, i ka mea i loaʻa nā lima'ē aʻe e kōkua iāʻoe (e hoʻokomo i nā keiki!) Uaʻano maikaʻi loa keʻano o ka hummus me nāʻili, ka moeʻuhane a me ke kala. ʻAʻole pono ka hana kūpono, akā ināʻaʻoleʻoe i hana hummus me kaʻole o nā hue i mua, e ho'āʻo eʻike i kahi āu e makemake ai!
Ka mea e pono ai
- 2 15.5 i hiki i ka pipi (i kapaʻiaʻo garbanzo beans), holoiʻia a holoiʻia, wai i waihoʻia
- 3 tbsp. kahini
- 1 kīʻaha (hoʻopihaʻia) nā lau basil hou
- ʻO ka wai o 1 lemon
- 2 cloves keleka, peele a me ka paʻi
- 2 tbsp. ʻO kaʻailaʻoliva maikaʻi, māheleʻia
- ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E mālama i ka moa, kahini, ka basil, ka wai lemon, a me ka paʻakai i loko o kekahi pola o ka meaʻai. Hoʻopiliʻia a hiki i ka wā e pauʻole nā meaʻai a'ākoakoa.
- Me ka holoʻana o ka meaʻai, hoʻonā haʻahaʻa i ka hapalāʻau o kaʻailaʻaila ka mea i mālamaʻia e ka moa chickpea a hiki i ka hummus hiki i kahi kūlike i makemakeʻia. (ʻAʻoleʻoe e hoʻohana i ka wai i hoʻomanaʻoʻia.
- ʻO ka manawa hoʻonani me ka paʻakai a me ka pepa, eʻono. Hoʻopi hou a hiki i ka laumā.
- Hoʻokomo ke kahi Scoop i loko o kahi kīʻaha likeʻole aiʻole e mālama i ka pā. Eʻanuʻu me kahi waihonaʻaila nui o kaʻailaʻaila. E lawelawe koke, a iʻole e hoʻomau ma mua o ka lawelaweʻana.
Hoʻomaopopo: E hoʻomanaʻo mau i kāu mau hana, nā pahu, nā pana a me nā mea hana a nele i ka gluten. E heluhelu mau i nā lepili huahana no ka hōʻoiaʻana i ka huaʻona free-gluten. Hiki i nā mea hana ke hoʻololi i nāʻano huahana me kaʻole hoʻolaha. I ka wā kānalua, mai kūʻai a hoʻohana paha i kahi huahana ma mua o ke noiʻana aku i ka mea hanahana no ka hōʻoiaʻana ua nele ka huaʻai mai ka gluten.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 294 |
| Ka nui o ka momona | 9 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 176 mg |
| Nā Carbohydrates | 43 g |
| Fiber Dietary | 11 g |
| Pāmua | 14 g |