Gaskiya ne cewa baƙar fata ba a yawanci sun hada da abinci na Gabas ta Tsakiya da kaji ko kuma faran wake ne mafi yawan amfanin gona da aka samo. A Amurka, duk da haka, ana iya samun ƙudan zuma baƙi a menu na Mexico, kudu maso yammaci, da kuma gidajen abinci na Latin. Kamar dukkanin legumes na fata, baƙar fata ba sa da lafiya, dauke da antioxidants kuma suna da babban dandano da rubutu. Saboda haka, yayin da ba al'ada ba, har yanzu suna iya yin wani kyakkyawan zabi ga chickpeas a cikin girke-girke mai juyayi.
Ga masu tsarkakewa daga cikinmu, kalma mai tausayi ta fito ne daga lokacin Masar don chickpea. Kuma abincin da ake amfani da shi na hummus, na kowa a ko'ina cikin ƙasashen Gabas ta Tsakiya, yawanci yana kunshe da karamar da aka tsarkake tare da tahini, ruwan 'ya'yan lemun tsami, man zaitun, tafarnuwa, da ganye. Za'a iya samo nau'ukan da aka samo asali a cikin manyan shaguna a cikin Arewacin Amirka.
An yi amfani da hummus musamman a matsayin tsoma ga pita ko sauran ɗakin kwanciya kuma ana samun kusan a cikin kayan abinci mai ma'ana (appetizer) tare da falafel, eggplant, tahini, da kayan lambu irin su tumatir, cucumbers, radishes, albasa da aka zaba, da zaituni.
Daga dukkan kasashen Gabas ta Tsakiya, Isra'ila tana cinye yawan nauyin hummus kuma an yi aiki a matsayin haɗin kai da kusan kowane abinci. Saboda sinadaran da ke cikin hummus suna bin ka'idodin abincin abincin addini, ana iya cinye shi tare da nama da abinci na kiwo.
Bean dips sun fi kowa fiye da hummus a Amurka kuma suna yawanci ci abinci tare da kwakwalwan kwamfuta tortilla. Kodayake mun yi la'akari da su kamar yadda Mexico da Mexico suka yi wahayi zuwa gare su, ƙwaƙwalwar ƙwaƙwalwa ne ainihin al'amuran Amirka kamar yadda ake cinye wake da yawa a matsayin abincin gefe a Mexico.
Bambanci mafi girma tsakanin wake da kuma taushi shine cewa ƙudan zuma yana samun kirimarsu daga kirim mai tsami ko sauran kayan kiwo yayin da hummus yayi amfani da ƙanshin da ke da karfi, ƙarancin dabara (sesame manna).
Hummus, ko chickpea ko baƙar fata mai tushe, na iya hada da kayan ado da dama da yawa don haka gwada wasu cumin, za'atar, oregano, ko kuma sumac.
Tahini an haɗa shi a cikin girke-girke kuma za'a iya sayo ko saya daga karce.
Abin da Kayi Bukatar
- 1 iya (kimanin 15 oz.) Baƙar fata, wake da tsabta
- 1/4 kofin sesame manna (tahini)
- 1 albasa tafarnuwa, peeled da minced
- 1 tablespoon man zaitun
- 1 teaspoon lemun tsami ruwan 'ya'yan itace
- 1/2 teaspoon cumin ƙasa
- 2 teaspoons yankakken cilantro ko faski
- Salt dandana
- Black barkono dandana
Yadda za a yi shi
- Ƙara ruwan wanke kuma ya shayar da wake baki, dafaffen sesame, tafarnuwa, man zaitun, ruwan 'ya'yan itace mai lemun tsami da cumin zuwa kayan sarrafa abinci da kuma sajewa har sai da sannu-sannu da kuma tsami.
- Sa'a da gishiri da barkono don dandana kuma motsa su cikin cilantro (ko faski idan ba ka son cilantro). Idan cakuda ya yi tsayi sosai don ƙaunarka, ƙara rabin teaspoon na man zaitun da rabin teaspoon na ruwan 'ya'yan lemun tsami ko ruwa.
- Yi aiki nan da nan ko adana cikin firiji a cikin akwati na iska.
- Ku bauta wa tare da burodin pita mai zafi, phips kwakwalwan kwamfuta , ku yanke kayan lambu kuyi ko tortilla kwakwalwan kwamfuta.
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 535 |
| Total Fat | 13 g |
| Fat Fat | 2 g |
| Fat maras nauyi | 6 g |
| Cholesterol | 0 MG |
| Sodium | 113 MG |
| Carbohydrates | 81 g |
| Fiber na abinci | 22 g |
| Protein | 28 g |