Umkhuba wesimanje ezweni lokudliwa yi-vegetarianism. Enhliziyweni yalesi sifilosofi sokudla okunomsoco yisimiso sokungasebenzisi ukudla kwezilwane kanye nemikhiqizo abayinikezayo. Kodwa ukuze ulondoloze ithoni yomzimba nokuqina, kudingeka nje usebenzise inani elithile lamaprotheni, ngakho ukusetshenziswa kwezitshalo kuyaziwa kakhulu njengomthombo wamaprotheni. Isiko lebhontshisi ewusizo kunazo zonke i-chickpeas, futhi i-hummus, eyenziwe yilezi zitshalo, icebile ngokweqile kumaprotheni awusizo emzimbeni womuntu.
Ukwakhiwa kwe-hummus
Kumele kuqashelwe ukuthi i-hummus yisidlo esingenayo kuphela ama-chickpeas, kodwa futhi nezinye izingxenye. Isakhiwo esiyisisekelo sibukeka cishe:
- ama-chickpeas - 300 amagremu;
- sesame - 65 amagremu;
- i-zera - 1/2 isipuni;
- garlic - 2-3 clove;
- ijusi lesigamu semononi;
- amafutha omnqumo - izipuni ezimbili.
Ama-chickpeas agwetshwe amahora angu-24 bese ekhishwa. Ema-peas aphelile wengeze imbewu ye-sesame ethosiwe, okusanhlamvu kanye nogalikhi , yonke ingxube ifakwe ku-blender kuze kube bushelelezi. Esikhathini sokunamathisela okulandelayo, engeza ijusi lemon kanye nebhotela, hlanganisa kahle futhi upholile.
Ngaphandle kwe-hummus ungafaka isikhala sakho ozithandayo - utamatisi owomisiwe welanga, anyanisi othosiwe njll. Khonza isidlo njenge-sauce, noma njengesidlo esizimele.
Hummus - okuhle noma kubi?
Kodwa-ke, ukusebenzisa i-hummus, ungathathwa, ngoba isidlo sinomsoco futhi cishe amagremu angu-100 e-hummus ane-330 kcal. Ngaphezu kwalokho, ngokuhambisana nesinkwa neminye imikhiqizo, okuqukethwe kwekhalori kwanda ngezinye izikhathi. Akunakwenzeka ukusho ngokucacile ukuthi i-hummus iyingozi, ngokuphambene nalokho zonke izingxenye ezenza i-dish ziwusizo kakhulu, ikakhulukazi ngesikhathi sokudla nokusebenza komzimba.
Ukusetshenziswa kwalesi sidlo ngesikhathi sokuphumula emva kwezifo kuzokwenza ukuvuselelwa kube lula futhi ngokushesha. Kunconywa ukuba usebenzise ama-humus ukondla izingane, ngoba imvelo ekhulayo idinga amaprotheni kalula, ecebile kakhulu ku-chickpeas.