Caajisey cuntooyinka caadiga ah ee caadiga ah ee hummus? Tijaabi kan kan oo isticmaala digirta caddaan (digir fara badan oo woqooyi ah, digiraha cannellini ama digirta badda) taas oo kala duwanaansho kala duwan ku jirta cuntooyinka caadiga ah ee digirta (garbanzo bean). Tani waa suugo cadaan ah oo cadaan ah oo la sameeyey oo la sameeyey maadooyinka caadiga ah ee guriga, oo ay ku jiraan saliidda sayniska, toonta, liin, iyo liinta dhir iyo dhir cusub, laakin waxaa lagu sameeyay digir cad oo halkii laga cuni lahaa digirta profile iyo texture. Haddii aadan haysan wax basbaas ah oo gacanta ku jirta, kaliya ka fogee ama isticmaal rusheyn joogto ah basbaaska madow.
Miyuu jiraa ama miyir beel kaliya? Iyadoo aan laga helin , waxaa laga yaabaa in farsamada ahaan wali aysan aheyn dhul-beere laakiin kaliya qashin cadaan ah. Laakiin wax kasta oo aad rabto inaad ku wacdid, waxay ku badan tahay borotiinka, dhererka fibreega ah, waxaana loo isticmaali karaa wax kasta oo aad isticmaasho humus ama bean. Isku day inaad sida dufanka xabuubka ku faafo meel ka mid ah majones-caafimaad leh oo yar (hummus waxay si gaar ah ugu wanaagsan tahay in la duubo sanduuqyada tan iyo markii ay si fiican isu qabato oo aysan damin), ama, u isticmaal sida hummus sida foori loogu talagalay pit, dhibco tol ama xumbo.
Sida ku dhawaad cuntada oo dhan cuntada lagu kariyo, buuggan digirta ah ee cadaankiisu waa gabi ahaanba khudradda , vegan, iyo mid badbaado leh qof kasta hal cunto aan lahayn gluten la'aan.
Qoraal cadaan ah oo cadaan ah oo beed ah oo Bushden® Beans ah.
Waxa aad u Baahantahay
- 1/2 koob oo saliid saytuun ah
- 1/8 koob oo toon ah, oo la jarjarey
- 2 15.8-wiqiyadood oo digir ah oo cadcad ah (Weyn Waqooyiga Weyn ayaa ugu fiican, laakiin digirta cannellini ama digirta badda) sidoo kale waa ay fiican yihiin, la dhaqay oo la dhaqay
- 1/4 koob oo liin cusub
- 1 tsp. duufaan dhulka ah
- 2 tbsp. dhir cusub oo la jarjarey
- 1/2 tbsp. cusbo (milix badda ama cusbo kosher ah had iyo jeer waa fiican yahay)
- 1 tsp. basbaaska cad (optional laakiin wuxuu ku darayaa dhadhan hodan ah)
- Qashinka cayriin ama cayriin (optional)
Sida loo sameeyo
- Duufaan yar, ku dar saliidda saytuunka ah iyo toonta kulaylka dhexdhexaad ilaa kulaylka si aad u yar yar leh oo loo caleemo, oo taxaddar la'aan ah in la gubo. Isku daa wax yar iyo cadaadis, kaydka labada saliid iyo toonta.
- Ku rid digirta caddaanka ah ee mashiinka cuntada ama sheyga, oo ku dar toonta caarika ah, liin, qasacad iyo dhir. Geedi socodka illaa iskuulka. Si taxadar leh ugu shub saliida saliidda ee loo qoondeeyey halka mashiinka cuntada ama blender uu socdo iyo geedi socodka illaa iyo iftiin iyo siman.
- Xilliga jimicsiga beerka cad ee cusbada leh (cusbo badda ama cusbo cusbo ah waa mid marwalba ugu fiican), basbaaska cad iyo taabashada basbaas cayriin ama paprika loogu talagalay qurxinta midabka leh.
- Ku darso rooti pita, chips bacalka ama chips tortilla ama khudaar cagaaran oo la jarjaray: karootada canugga ama ulaha dabacsan, ulaha celery, xaleef miro baraf ah, boqoshaada la jarjaray ama saliida jaceylka.
Sidan oo kale sida macaanka buunshaha miraha ah? Waxa kale oo laga yaabaa inaad rabto in aad isku daydo qashinka qorraxda qorraxda-qoyan ee qorraxda-qoyan , ama, si loo yareeyo dufanka hoos u dhaca, isku day midaan hunuska bean-madow .
Sidoo kale eeg sidoo kale: Maxaad u jilcisan yaryar ee jilicsan oo aad u badan?
| Tilmaamaha Nafaqada (adeeg kasta) | |
|---|---|
| Calories | 677 |
| Total Fat | 20 g |
| Fatuurad la ruxay | 3 g |
| Fat | 13 g |
| Kolestarool | 0 mg |
| Sodium | 603 mg |
| Carbohydrateska | 95 g |
| Fiber diirran | 29 g |
| Protein | 33 g |