Momwe mungapangire hummus - 5 sitepe ndi sitepe maphikidwe

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Kuti muphike bwino komanso chokoma chophika cha chickpea hummus kunyumba, muyenera kuyesetsa. Koma alendowo adzadabwitsidwa ndi kulimba mtima kwanu, luso losunga nyumba komanso malingaliro ophikira.

Hummus ndi chiyani?

Hummus ndi chotukuka chofanana ndi puree chotchuka ku Mediterranean ndi Middle East, chomwe chili ndi mapuloteni ambiri azamasamba. Zakudya zabwino kwambiri zaku Russia. Mwachikhalidwe, hummus amapangidwa kuchokera ku nsawawa (nyemba) ndikuwonjezera adyo, maolivi, phala la zitsamba, zitsamba ndi zonunkhira.

M'nkhaniyi, ndikukuwuzani mwatsatanetsatane momwe mungapangire hummus kuchokera ku nsawawa, momwe zilili ndi thanzi labwino, momwe zimaphatikizidwira ndi zinthu zina, ndikugawana maphikidwe osangalatsa ndi zidule zomwe zimathandizira kuphika.

Zinthu ziwiri zazikuluzikulu za hummus

Chickpea

Hummus maziko. Ndi nyemba zazing'ono zomwe zimakhala zobiriwira zobiriwira komanso zobiriwira. Amakonda kutchedwa nsawawa ndi chikhodzodzo. Mawonekedwewo sakhala ofanana, okumbutsa mutu wamphongo. M'masitolo aku Russia, pali zitini za nandolo zamzitini, zomwe zimathandizira kwambiri kupanga hummus ndi falafel (osaphika kwanthawi yayitali komanso kuphika maola 2-3).

Tahini (sesame kapena phala la sesame, tahini)

Phala lamafuta lopangidwa ndi nthangala za sesame. Wonenepa mosasinthasintha. Kupeza chinthu m'mashelufu am'magolosale akunyumba ndizovuta. Masitolo apadera azinthu zophikira ku Middle East amafunikira, kapena abwinoko - abwenzi kapena abale omwe akukhala ku Lebanon, Israel kapena Jordan ndipo ali okonzeka kuthandiza.

Zina 4 zofunika (madzi a mandimu, adyo, maolivi, ndi chitowe) ndizosavuta kupeza.

Musataye mtima ngati simukupeza zonse zopangira hummus classic. Zakudya zoziziritsa kukhosi za ku Middle East zimakonzedwa m'njira zosiyanasiyana, ndipo zosakaniza zosiyanasiyana zimaphatikizidwa mosiyanasiyana.

Malangizo othandiza musanaphike

Mutha kupeza analogue ya zitsamba phala kunyumba. Pukutani nthangala za zitsamba. Mwachangu (wouma) mopepuka mu skillet. Thirani nyemba mu blender, muzisiye izo zisanachitike. Onjezerani maolivi pang'onopang'ono, ndikuwombera mpaka yosalala. Momwemo, chisakanizocho chiyenera kukhala chokoma mosasinthasintha.
Hummus amapangidwa ndi nsawawa zotentha. Izi zimapangitsa kusakaniza ndi pasitala ndi zonunkhira mosavuta.
Ngati nyemba zaphikidwa, musavutike kuchotsa zikopazo. Blender adzakuthandizani kupeza phala losalala.
Musati muwonjezere zonunkhira m'minda (chitowe, coriander) m'mbale. Youma mu skillet ndikupera ndi chopukusira khofi.
Nsawawa zotentha m'madzi zimatenga pafupifupi maola 2-3. Musaiwale za choyenera choyambirira chikuwuluka kwa maola 10-12. Kuchuluka kwa madzi ndi nsawawa mukamaphika ndi 3: 1.
Mafuta a azitona ndi mandimu ndizofunikira. Cholinga chawo ndikuti achepetse ndi kufewetsa kununkhira kwa nyemba zonunkhira komanso kukoma kowawa kwa phala la zitsamba.
Zira ndi zonunkhira zaku Asia zonunkhira komanso zonunkhira bwino. Amapezeka ku mbewu zouma zitsamba za banja la parsley. Amagwiritsidwa ntchito popangira kebabs, shurpa ndi kuphika kwa mwanawankhosa. Ngati simupeza chitowe, gwiritsani chitowe kapena chisakanizo cha coriander, tsabola wakuda ndi wofiira.

Hummus - Chinsinsi cha chickpea

nsawawa 200 g
tahini 2 tbsp. l.
ndimu ½ pc
mafuta 2 tbsp l.
adyo 1 dzino.
chitowe ½ tsp.
coriander, tsabola wofiira, mchere kuti mulawe

Ma calories: 212kcal

Mapuloteni: 9 g

Mafuta: 9 g

Zakudya: 24.7 g

Madzulo, ndimatsuka nyemba kangapo ndikuziviika m'madzi oyera. Ili ndi gawo lofunikira lophika. Muyenera kuphika nsawawa kwa nthawi yayitali (maola 3-4) osakhuta.
Apanso, ndinayika nsawawa zanga. Ndimatsanulira madzi. Ndinaika kuti chithupsa. Avereji ya nthawi yophika ndi mphindi 120. Kukonzekera kumatsimikiziridwa ndi kusasinthasintha. Nyemba ziyenera kutupa ndi kufewa.
Pepani msuzi mu mphika wosiyana. Ndikuzisiya kuti zizizire.
Dulani nyemba ndi blender. Ndimawonjezera msuzi pang'ono. Sakanizani bwino.
Ndidayika adyo wodulidwa ndi phala la zitsamba mumsakanizowo. Mchere ndi kuwonjezera mandimu atsopano (theka la mandimu ndikwanira).
Ndimatumiza mbale yomalizidwa ku firiji kwa ola limodzi kuti "zipse".
Tumikirani hummus classic patebulo ndi mkate wa pita.

Njala!

Momwe mungapangire pea hummus yokometsera

Njira ina yokometsera bwino yopanda nsawawa (ndi nandolo zogawanika) komanso chisakanizo cha zitsamba zakuda ndi zoyera m'malo mwa phala lapadera. Likukhalira osati hummus kwenikweni, koma osati zochepa mbale choyambirira. Yesani kuphika!

Zosakaniza:

Nandolo - 200 g
Madzi atsopano a mandimu - supuni 3,
Mafuta a Sesame - 45 ml,
Mbeu zoyera za sesame - supuni 1
Mbeu zakuda za sesame - theka la supuni
Chili tsabola - zidutswa ziwiri,
Kutentha - 5 g
Garlic - ma clove atatu,
Mchere kuti ulawe.

Kukonzekera:

Madzulo ndimaphika nandolo. Ndimatsuka m'madzi othamanga. Ndimachotsa nandolo zomwe zawonongeka. Ndimazisiya kwa maola 12 m'madzi oyera kuti ndizinyowetsa.
M'mawa ndimapeza nyemba. Ndinaiyika mu poto. Ndimatsanulira madzi ndikutseka chivindikirocho. Ndimayatsa chowotcha pamoto wochepa. Kuphika kwa mphindi 90 osawonjezera mchere. Nandolo iyenera kutupa ndikufewa.
Ndikutumiza chomaliza ku blender. Gwirani mofanana. Ndimaonjezera madzi a mandimu ku mtola puree (wopanda mabampu). Onetsetsani kuti maenje a mandimu samathera m mbale.
Kusunthira kuvala kwa sesame. Ndimatenga poto wokazinga. Ndimaumitsa mbewu zoyera mpaka bulauni wagolide. Sindigwiritsa ntchito mafuta azamasamba. Ndimaponya nthangala za sesame mu mbatata yosenda, onjezerani mafuta a sesame.
Dulani tsabola wotentha ndikudula adyo. Ndimasakaniza masamba osakaniza, zokometsera ndi uzitsine wa mchere, kenako onjezerani mbale. Ndidayika zonunkhira zonunkhira (turmeric). Kukhudza komaliza ndi sesame yakuda. Sakanizani chakudya chophika bwino ndi supuni.

Kuwonjezera kwa tsabola ndi tsabola kumachepetsa moyo wa alumali. Idyani mwatsopano bwino. Njala!

Chinsinsi Chophika Bean Hummus Chinsinsi

Gawo lalikulu la hummus mu njirayi ndi nyemba zamzitini nthawi zonse, osati nandolo zokometsera.

Zosakaniza:

Nyemba zoyera zamzitini - zitini ziwiri
Tahini - makapu atatu akuluakulu,
Garlic - ma clove awiri
Madzi a mandimu - 3 makapu akulu,
Rosemary yatsopano (yodulidwa) - supuni 1 yaying'ono
Mchere - 5 g
Mafuta a azitona - 10 ml,
Tsabola wofiira wapansi - 5 g
Paprika kulawa.

Momwe mungaphike:

Pogwiritsa ntchito chakudya, dulani ma adyo ndi rosemary.
Gawo lachiwiri, ndimawonjezera nyemba ndi zakudya zina.
Mukasakaniza misa, pang'onopang'ono tsitsani mafuta.
Ndinaika hummus yomalizidwa m'mbale yagalasi. Ndimaphimba ndi chivindikiro ndikuyika mufiriji kwa maola angapo.

Kukonzekera kanema

Zaamphaka chickpea hummus ndi biringanya

Zosakaniza:

Biringanya - 500 g
Nsawawa zamzitini - 420 ml (1 angathe),
Garlic - 1 clove
Tahini - supuni 2 zazikulu,
Mafuta a azitona - 60 ml,
Madzi a mandimu - supuni 2 zazikulu,
Tsabola wakuda, mchere kuti mulawe.

Kukonzekera:

Biringanya zanga, ndinadula mzidutswa zazikulu.
Ndimatentha uvuni mpaka madigiri 210.
Thirani maolivi pa pepala lophika. Ndimafalitsa magawo a biringanya mosanjikiza. Ndimathira mchere ndi tsabola. Ndimaphika kwa mphindi 15 kutentha kokhazikika.
Ndimatsegula chitini cha nandolo zamzitini. Ndimakhetsa madzi, ndikutsuka ndikuyika mu mbale yakuya.
Ndinaika madzi a mandimu ndi maolivi mmenemo. Ndidayala phala la sesame ndi peeled clove clove. Gaya mu blender.
Ndimawonjezera biringanya zophika m'mbale. Kumenya mpaka yosalala.
Ndinaika hummus yomalizidwa mumitsuko yamagalasi. Ndimaisunga m'firiji, yokutidwa ndi chivindikiro.

Chinsinsi cha peyala

Kukoma kokoma ndi mawonekedwe abotolo a avocado wakupsa amasiyanitsa hummus ndikuwonjezera poyambira.

Zosakaniza:

Nkhuku - 200 g,
Peyala - chidutswa chimodzi,
Ndimu ndi theka la zipatso
Garlic - ma clove awiri
Zira - 5 g
Mafuta a azitona - supuni 1
Mchere wamchere kuti mulawe.

Kukonzekera:

Ndimatsuka nandolo. Ndimazisiya m'madzi usiku wonse.
Kuphika kwa maola 2-3 mpaka nkhuku zitachepa. Gawo la msuzi womalizidwa limatsanulidwa mu mbale yapadera. Ndimagwira nandolo.
Ndimasenda peyala, ndikuchotsa dzenje. Ndidadula tiziduswa tating'ono ting'ono.
Ndimasungira mbewu za chitowe mu skillet yotentha kwa mphindi imodzi. Ndinaika pa mbale yapadera.
Ndikuthira mafuta poto. Finely kuwaza adyo ndi mwachangu.
Ndidayika zosakaniza mu blender. Mchere, Finyani madzi a mandimu, ikani supuni zingapo za msuzi wa chickpea. Ndikung'ung'udza.

Chinsinsi chavidiyo

Gwiritsani mbale ndi mkate wa rye. Likukhalira chokoma kwambiri ndi wathanzi.

Kodi hummus amadya chiyani?

Chickpea puree amapatsidwa kutentha ndi kuzizira; amagwiritsidwa ntchito popanga masangweji, kudzaza mazira, kuvala masaladi.

M'mayiko akum'mawa, amapatsidwa chakudya ngati msuzi wa lavash ndi pita (mkate wopanda chotupitsa). Ku North America, hummus amadya ndi toast komanso tchipisi.

Phala lapamwamba la chickpea limakongoletsedwa ndi zitsamba zatsopano, maolivi okhwima, mphete zamandimu.

Zambiri zosangalatsa

Kalori zili hummus

Hummus imakonzedwa m'njira zosiyanasiyana, chifukwa chake zakudya zopatsa mphamvu (mphamvu zamagetsi) zimadalira zowonjezera zomwe amagwiritsidwa ntchito (mwachitsanzo, biringanya, feta tchizi, tsabola wotentha, mtedza wa paini). Avereji

kalori 100 g wa hummus ndi 200-300 kcal

... Nthawi zambiri, osakaniza a puree amagwiritsidwa ntchito ngati phala la masamba a masangweji kapena ngati mbale yotsatira. Izi zimakulitsa kalori yonse yazakudya.

Pindulani ndi kuvulaza

Chakudya cha ku Middle East chikuyamba kutchuka m'maiko aku Europe ndi ku United States, kukhala alendo pagome la anthu wamba komanso anthu omwe ali ndi vuto la gluten (matenda osowa omwe amapezeka chifukwa chofuna kupatula pasitala, zopangira ufa, rye, balere ndi zopangidwa ndi tirigu pazakudya).

Kugwiritsa ntchito hummus moyenera kumathandiza kuthetsa poizoni, kuchepetsa shuga m'magazi. Chogulitsacho chili ndi manganese ndi chitsulo, zomanga thupi zamasamba ndi mafuta ofunikira. Mavitamini a B-B (B1, B4, B5) amapezekanso mbale yakunja, yomwe imathandizira magwiridwe antchito aubongo, mtima ndi dongosolo la endocrine.

Kugwiritsa ntchito kwambiri nsawawa za puree kumayambitsa kukula kwa mpweya (kuwonjezeka kwa gasi m'matumbo). Sitikulimbikitsidwa kuti nthawi zambiri timadya hummus kwa anthu omwe amakonda kukhala ndi mapaundi owonjezera. Contraindication yogwiritsira ntchito ndi tsankho lomwe limagwirizana ndi zosakaniza, thupi lawo siligwirizana.

Hummus ikupezeka kutchuka pakati pa osadya nyama chifukwa chazakudya zambiri, zomanga thupi zamapuloteni athanzi komanso kuphatikiza bwino ndi masamba. Nthawi yomweyo, mbale yaku Asia imagwirizana bwino ndi nyama.

Yesani kupanga hummus kunyumba. Tekinoloje yophika ndiyosavuta komanso yosavuta, siyovuta kwenikweni, chinthu chachikulu ndikusankha zinthu zabwino kwambiri (nsawawa, phala la zitsamba) ndi zonunkhira zabwino.

Ndikukufunirani zabwino zophikira!

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