Nakuba izinti ze-carrot nesilimo esidliwayo esinamagatsha anamanzi zinomsoco ngokungenakuphikwa, inhlanganisela yazo ehlala njalo ne-hummus ingaba yi-monotonous. Nakuba benza ukudla okulula okunama-calorie aphansi, kubalulekile ukukhumbula ukuthi kukhona ezinye izinketho ezitholakalayo ukuze ulondoloze indlela yokuphila enempilo. Sizokunikeza imibono emnandi ye-hummus ukuze ukwazi ukuyiphelezela ngokudla kwakho.
Kulesi sihloko ungafunda imibono emnandi ye-hummus nokuthi ungayihlanganisa kanjani ukuze udle okunempilo.
Yidla i-hummus njalo
Emazweni aseMpumalanga Ephakathi, i-hummus ngokwesiko ijatshulelwa eceleni kwesinkwa se-pita noma njengesiphuzo esihlwabusayo se-skewers nenyama eyosiwe. Ngaphezu kokuba inketho yamaprotheni elungele ama-vegans noma imifino, i-hummus kulula kakhulu ukuyilungisa. Nge Imbiza nje yamatshwele aphekiwe, ugalikhi, ijusi kalamula, usawoti, i-tahini namafutha omnqumo, ungashaya inqwaba ngokushesha.. Futhi nakuba kuvame ukujatshulelwa nge-crudités, kunezinye izindlela zokupheka ezingenakubalwa ezibonisa ukuguquguquka kwe-hummus.
Uma uhahela ukudla okulula okunomsoco, okwanelisayo okungeke kube nomthelela ekubaleni kwakho kwamakhalori, ungabheki kude kune-hummus. Lokhu okuhlukahlukene okuhlukahlukene futhi okumnandi kulungele noma yisiphi isikhathi sosuku.
Lesi sidlo sishintshashintsha ngendlela emangalisayo, sifanele ukudla kwasekuseni, isidlo sakusihlwa esilula noma njengesithako ku-brownie omnandi. Inekhono lokugqoka izigqoko eziningi, isebenze njengento yokubamba zonke izikhathi ezikhethekile noma ukuthatha indawo emaphakathi kumenyu.
I-Hummus isebenza njengomthombo omuhle kakhulu wamandla. Ukwengeza, isiza ekugayeni ukudla futhi ikhuthaze isimiso samathumbu esinempilo. Iqukethe amaminerali acebile abalulekile, njenge-magnesium, i-calcium nensimbi.
Indlela yokulungisa i-hummus emnandi
Izithako
Kule recipe uzodinga cishe amagremu angu-250 ama-chickpeas aphekiwe (ikalwa uma yomile), isipuni nengxenye ye-tahini, ijusi engaphezudlwana kwengxenye kalamula kanye ne-zest ye-clove encane kagalikhi. Ungakhohlwa ukugcwalisa i-cumin esanda kugaywa, usawoti kanye nezipuni ezimbili zamafutha omnqumo inani elinconywayo lokupheka.
Ukulungiselela
Ukwakha i-hummus eyenziwe ekhaya esiphundu kuwumsebenzi olula ohlanganisa ukuxuba izithako ezishiwo ngenhla. Kodwa-ke, kukhona amathiphu awusizo wokuqinisekisa ukuthi inambitheka ngendlela ehlukile. Qala ngokuhlanganisa unamathisele we-tahini kanye nejusi kalamula ku-blender, ubavumele ukuthi bahlangane kahle. Olandelayo, Engeza ezinye izithako ngokulandelana obona kufanele.
Kulabo abafuna i-hummus ekhanyayo ne-airy, kukhona inqubo yesibili yokuyifinyelela. Ngemuva kokuhlanganisa zonke izithako, qhubeka uxuba ngenkathi ungeza kancane kancane amanzi abandayo noma ukuchaphaza kwamanzi okupheka ama-chickpea. Sebenzisa i-mixer noma isitsha ukuxubha.
Inhlanganisela ye-hummus eyenziwe ekhaya
Ake sibheke ezinye izinhlanganisela ezinhle kakhulu ze-hummus eyenziwe ekhaya:
- I-Hummus enemifino: Ngaphandle kwezaqathe nesilimo esidliwayo esinamagatsha anamanzi, imifino ehlukahlukene enjengamakhukhamba, ama-radishes, notamatisi nayo ingacwiliswa ku-hummus.
- Njengendlela yokugqoka ama-saladi: Shintsha inhlanganisela evamile yamafutha, uviniga nosawoti ukuze uthole ukuthintwa okumnandi ngokuhlanganisa i-hummus esaladini lakho. Lokhu okunye akugcini nje ngokunikeza ukunambitheka okuhlukile kodwa futhi kunikeza umthombo obalulekile wamaprotheni.
- Kuhlanganiswe nama-apula: Wake wacabanga ngokuhlanganisa i-apula ne-hummus? Le nhlanganisela engajwayelekile inikeza isipiliyoni sokunambitheka esihluke ngokuphelele futhi esingenakuqhathaniswa.
- Ukuze marinate inyama:Kungakhathaliseki ukuthi inkukhu noma inhlanzi emnandi njenge-salmon, indlela ihlala injalo. Mane ubeke inyama eluhlaza embhedeni we-hummus, uyifake esiqandisini ihora, bese uyibhaka kanye nezinye izithako.
- Kufake kumasemishi akho: Ukujabulela isemishi le-hummus, iqanda kanye ne-avocado kuyinjabulo engenakuqhathaniswa. Futhi, uma usakaza ngokukhululekile i-hummus esinkwa, isebenza njengesigcinalwazi, iqinisekisa ukuthi ezinye izithako ezimnandi zihlala zinjalo futhi azinqotshwa ukungcola.
- I-Hummus risotto: Ungakwazi ukuguqula lesi sidlo esimnandi sibe ngenye indlela elula noma uma ungenayo i-lactose. Lesi sambulo sibe ukutholwa okujabulisayo ngempela.
- Yisebenzise njenge-pasta sauce: Ukwakha ukuthungwa okulula, nciphisa inani lekhilimu elisetshenziswe ku-recipe. Hlanganisa ne-hummus ukuze wenze isoso esiphundu esihambisana kahle ne-pasta.
- Dala isitsha semifino: Ukwakha ukudla okunomsoco kakhulu kungaba lula njengokugazinga ingxube kabhatata, u-anyanisi, i-broccoli, ama-radishes, i-tofu, i-zucchini, nama-chickpeas. Thuthukisa ama-flavour ngohlangothi lwe-hummus kanye nengcosana yezinongo ezinuka kamnandi.
- Yisebenzise esikhundleni se-bechamel: Uke wafaka i-hummus kuresiphi yakho ye-lasagna? Akukhona nje kuphela ukuthi isebenza njengesivikelo ku-pasta eyomile, kodwa futhi yengeza isici sokunethezeka nesiphunga esitsheni.
- Ungenza i-brownie emnandi: Qiniseka, nakuba kungase kubonakale kungavamile, ukushintshwa kuqinisekisiwe ukuthi akunawo umthelela ekunambithekeni kwe-brownie. Kusemnandi kanjalo nje. Ngokufaka izipuni ezimbalwa ze-hummus esikhundleni sebhotela elincane, ngeke nje uzuze ukuthungwa okumnandi, kodwa uzophinde wethule izitshalo ezingeziwe ekudleni kwakho kokudla.
- I-pizza ene-hummus: Uma ulahlekile utamatisi noma ukhilimu wesisekelo sakho se-pizza, ungawafaka esikhundleni se-hummus. I-Hummus ihambisana kahle kakhulu nezithako ezifana ne-mozzarella, amakhowe, nopelepele, okwenza inhlanganisela emnandi.
- Hlanganisa namaqanda: Kuyamangaza ukuthi i-hummus namaqanda kuhambisana kahle kanjani. Thuthukisa ukunambitheka ngokugoqa i-spoonful of hummus emaqandeni njengoba uwaxova epanini, wengeza ukuthinta kukapelepele. Lokhu kuhlanganisa okulula kuphinda kabili okuqukethwe kwamaprotheni.
- Amazambane afakwe i-hummus: Ukuba lula kwalokhu kudla kuqhathaniswa kuphela nokwethulwa kwaso okumangalisayo. Gcwalisa izambane eligazingiwe ngenhlanganisela oyithandayo ye-hummus, ushizi, u-anyanisi, u-garlic, i-tuna nanoma yini oyifunayo.
Njengoba ubona, i-hummus inokuguquguquka okukhulu uma kuziwa ekuyisebenziseni ekhishini. Ungalungisa inani elikhulu lezitsha ukwenza impilo yethu yansuku zonke ibe nempilo. Iningi lalezi zitsha akunzima ukuzilungiselela futhi lingangeza isipiliyoni esihle kanye nokunambitheka. Ngithemba ukuthi ngalolu lwazi ungafunda kabanzi mayelana nezindlela zokupheka ze-hummus ezimnandi.