Hummus - wannan ƙaunatacciyar ƙaunatacciyar ƙarancin tsalle-tsire-tsire - wani ɓangare ne na abinci a dukan Gabas ta Tsakiya. A cikin Isra'ila, inda aka yi amfani da shi a karin kumallo, abincin rana, abincin dare, da kuma lokutan cin abinci, yana da kusan hutawa.
A zamanin yau, zaku iya samun juyayi a cikin manyan kantuna a duniya, a kowane irin dandano. Amma ba abin da ya ji daɗin jin daɗin gida, kuma da zarar ka sami rataya na girke-girke, za ka iya tweak shi don samun nauyin rubutu da dandano da kake so. Akwai yiwuwar yawancin girke-girke kamar yadda akwai mutane da suke yin shi, amma fassarar Giora Shimoni wani misali ne na halayyar Isra'ila.
Ku bauta wa miki tare da gurasar pita da aka yi dafa , a matsayin tsoma ga kayan cin abinci , a cikin kayan shafa ko falafel sandwiches , ko a matsayin wani ɓangare na yaduwa. Ko kuwa, ka ɗauki wani labari daga shahararrun karin kumbon kumallo na Isra'ila , kuma ka fara ranarka tare da wani pita da aka shafe tare da tausayi da Isra'ila Salatin . Abubuwan da suka yiwu sun kasance marasa tabbas!
Kuna so ku kwantar da tausayi kafin ku bauta? Sanya shi a cikin wani kwano mai zurfi, yi madogara mai kyau tare da baya na cokali, kuma yayyafa shi da abincin da kuka fi so ko kuma gauraya mai yalwa - paprika ko za'atar su ne manyan zabin. Zaka iya saɗa ta kara ta hanyar toshe tare da Pine kwayoyi da kuma ƙura mai gurasa . Ko kuma a cikin yankakken yankakken gishiri mai launin ruwan inabi ko zaituni da lemon zest.
Edited by Miri Rotkovitz
Abin da Kayi Bukatar
- 1 3/4 kofuna waɗanda / 350 g chickpeas (bushe, aka garbanzo wake)
- 1 teaspoon yin burodi soda
- 1/3 kofin tahini (ƙasa sesame iri manna)
- 2 lemons (ruwan 'ya'yan itace da aka ƙaddara, wanda za a dandana, kimanin 4 zuwa 6 tablespoons)
- 3 cloves tafarnuwa (yankakken)
- 1 teaspoon gishiri
- 1/4 teaspoon barkono
- 1/4 teaspoon paprika
- Garnish: man zaitun (karin budurwa)
- Garnish: faski (sabo ne, yankakken yankakken)
Yadda za a yi shi
1. Sanya chickpeas cikin babban kwano. Ƙara ruwan sanyi mai yawa don rufe chickpeas ta hanyar inci. Rufe tasa tare da filastik filasta ko tawada mai tsabta mai tsabta kuma ya ba da izinin yin kwatar dare.
2. Cire da kuma wanke kaji. Sanya a cikin babban ɗakuna, ƙara soda burodi, da isasshen ruwan sanyi don rufe chickpeas da 2 inci. Ku zo zuwa tafasa, kuna kashe kowane kumfa wanda ya tashi zuwa sama. Rufe tukunya, rage zafi zuwa ƙasa, kuma simmer na minti 45 zuwa sa'a, ko har sai kaji suna da taushi sosai don murkushe tsakanin yatsunsu.
3. Yi ajiya game da lita 1/2 na ruwan dafa abinci, sa'annan ka magudana ka wanke kaji. Ajiye teaspoon ko biyu daga cikin kajin da aka dafa don ado, idan an so.
4. Sanya kajin da aka dafa, tahini, ruwan 'ya'yan lemun tsami, tafarnuwa, gishiri, barkono, da paprika a cikin kayan sarrafa abinci. Puree har sai da santsi. Idan hummus ya yi tsayi sosai ko bushe, ƙara dan kadan daga ruwa mai dafa abinci ko karin ruwan 'ya'yan lemun tsami ko tahini to dandana.
5. Don hidima, sanya hummus a cikin tasa, da kuma amfani da baya na cokali don yin rami mai zurfi a tsakiyar. Ka sanya kajin da aka ajiye a cikin rijiyar, ta sha da man zaitun, da kuma ado tare da faski fashi da kuma paprika. Za a iya adana haushi mai laushi a cikin akwati na iska a cikin firiji don kwanaki 3 zuwa 4. Ji dadin!
| Gudanar da Sha'idodin Abinci (ta hanyar bauta) | |
|---|---|
| Calories | 262 |
| Total Fat | 10 g |
| Fat Fat | 1 g |
| Fat maras nauyi | 3 g |
| Cholesterol | 0 MG |
| Sodium | 334 MG |
| Carbohydrates | 36 g |
| Fiber na abinci | 7 g |
| Protein | 12 g |