Wannan avocado ne dama! Za ku so da dandano a cikin avocado hade tare da nuttiness na kaji.
Abin da Kayi Bukatar
- 1 (16 oz.) Na iyaji (ko garbanzo wake)
- 1 matsakaici avocado (halved, pitted, da jiki cire)
- 1/4 kofin ruwa daga can of chickpeas
- 3 zuwa 5 tablespoons
- lemun tsami ruwan 'ya'yan itace (dangane da dandano)
- 1 1/2 tablespoons tahini
- 2 cloves tafarnuwa (crushed)
- 1/2 teaspoon gishiri
- 2 gurasar man zaitun
Yadda za a yi shi
- Drain chickpeas kuma ajiye ruwa daga can.
- Hada sauran abubuwan da ke cikin sinadarin jini ko abincin abinci.
- Ƙara 1/4 kopin ruwa daga chickpeas.
- Haɗa tsawon minti 3 zuwa 5 zuwa ƙasa har sai an haɗe da haɗin gwal.
Sanya cikin kwano, sannan ka kirkiro wani wuri mai zurfi a cikin tsakiyar cikin dammus. Ƙara ƙaramin adadin (1 zuwa 2 tablespoons) na man zaitun a cikin rijiyar. Ado da faski (na zaɓi).
Ku bauta wa nan da nan tare da burodi , dumi ko gurasar burodi , ko rufe da kuma firiji.
Ajiye Hummus
Hummus za a iya firiji don har zuwa kwanaki 3 kuma za'a iya ajiye shi a cikin daskarewa domin har zuwa wata daya. Ƙara ɗan man zaitun idan ya bayyana yana bushe sosai.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 537 |
| Total Fat | 23 g |
| Fat Fat | 3 g |
| Fat maras nauyi | 12 g |
| Cholesterol | 0 MG |
| Sodium | 210 MG |
| Carbohydrates | 68 g |
| Fiber na abinci | 16 g |
| Protein | 21 g |