Inkasta oo hummusku uu ku jiro borotiin, fiyuusta cuntada iyo dufanka wadnaha qaba, waxaa sidoo kale lagu dari karaa kalooriyaal. Xaqiiqdii, hal tuubo oo ah xameetadu waxay yeelan karaan ilaa 700 calories. Dhammaanteen waan ognahay sida ay u fududahay in la cuno inta ugu badan ee weel ku jirta hal fadhiya.
Hase ha uga tegin hummus ka soo liistada liistada caaafimaadkaaga caafimaad weli. Marka laga tago qaar ka mid ah saliidda sayniska ah iyo ku darista yogurt-dufan ee ku jira qariidadan, waxaa jira kalooro yar oo loo adeego. Noocaan yar-yar ee hummusku wuxuu leeyahay wax kasta oo aad filayso inaad ka heli karto saxanka dhexdhexaadka ah ee qadiimiga ah, laga bilaabo chickpeas ilaa geedka saliidda sayniska, ilaa toonta iyo dareenka caano fadhi dheeraad ah. Isku day inaad si xor ah u beddesho yoogada yurubta ah qadar dheeraad ah ee borotiinka iyo sonkorta ka yar. U adeegso jajabyada caleenta ama khudaarta cusub, ama isticmaal sida faafidda sandwich halkii aad ka heli lahayd majones. Keliya iska hubi inaad ku dhajiso cabirka adeega 1/4 koob.
Waxa aad u Baahantahay
- 1 15 oz. can garbanzo digirta (miiray oo la rusheeyey)
- 1 qaado toon dhuxul ballaaran
- 2 qaado oo saliid saytuun ah
- 1 qaado qaado
- 1 qaado oo cabitaan liin
- 1 qaado oo caano fadhi ah (ama yogurt Giriig)
- 1/2 qaado shaaha
- Qashinka gaduudka cas (dhulka)
Sida loo sameeyo
Ku rid dhammaan walxaha mashiinka cuntada ama sheyga, iyo geedi socodka illaa dhammeystiran. Ku kaydi haraaga weel daboolan ilaa saddex maalmood.
Kaloorida Cuno Kale (1/4 koob) 119
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 257 |
| Total Fat | 9 g |
| Fatuurad la ruxay | 1 g |
| Fat | 4 g |
| Kolestarool | 0 mg |
| Sodium | 115 mg |
| Carbohydrateska | 36 g |
| Fiber diirran | 7 g |
| Protein | 11 g |