Pehea e hana ai i ka hummus - 5 i kēlā me kēia ʻaoʻao

Send

I ke kuke pono a me ka ʻono i kahi moa hummus pīpī ma ka home, pono ʻoe e hoʻāʻo ikaika. Akā e pīhoihoi ka poʻe kipa i kou koa, mākau mālama hale maikaʻi a me ka nānā ʻana i ka culinary ākea.

He aha ka hummus?

ʻO Hummus kahi meaʻai māmā e like me ka puree ma ke Kaiwaenahonua a me ka Hikina Waena, kiʻekiʻe i ka protein protein. Mea ʻai gourmet no ka meaʻai Russia. ʻO ka maʻa mau, hana ʻia ka hummus mai nā pīpī (beans) me ka hoʻohui ʻana o ka kālika, ka aila ʻoliva, ka sesame paste, nā mea kanu a me nā mea ʻala.

I kēia ʻatikala, e haʻi kikoʻī wau iā ʻoe pehea e hana ai i ka hummus mai nā pīpī, pehea ka maikaʻi no ke olakino, pehea e hui ʻia ai me nā huahana ʻē aʻe, e kaʻana like wau i nā papa hana hoihoi a me nā maʻalea e hoʻomaʻalahi i ke kaʻina hana kuke.

ʻO nā mea hana nui ʻelua o hummus

ʻO Chickpea

Kahua Hummus. He mau pi liʻiliʻi lākou me kahi aniani ʻōmaʻomaʻo-ʻōmaʻomaʻo a me kahi ākea. Kāhea ʻia nā moa a me ka ʻai. Kūlike ʻole ke kinona, hoʻomanaʻo i ke poʻo o ka hipa kāne. I nā hale kūʻai Lūkini, aia nā kini o nā kēpau kēpau, kahi e kōkua nui ai i ke kaʻina hana o ka hummus a me ka falafel (me ka ʻole o ka hoʻolōʻihi lōʻihi ʻana a me 2-3 mau hola o ke kuke ʻana).

Tahini (sesame or sesame paste, tahini)

ʻO kahi paʻi aila i hana ʻia mai nā ʻanoʻano sesame. Mānoanoa i ke kūlike ʻole. ʻO ka loaʻa ʻana o kahi huahana ma nā papa o nā mākeke nui kūloko pilikia. Pono nā hale kūʻai kūikawā no nā mea ʻai cine Middle East, a ʻoi aku ka maikaʻi, nā hoaaloha a i ʻole nā ʻohana e noho ana ma Lebanona, Israel a Ioredane paha a mākaukau e kōkua.

ʻO nā mea pono ʻē aʻe 4 (wai wai lemon, kālika, aila ʻoliva, a me kumino) maʻalahi e loaʻa.

Mai hoʻonāwaliwali inā ʻaʻole hiki iā ʻoe ke loaʻa nā mea hoʻohui āpau no ka hummus maʻamau. Hoʻomākaukau ʻia kahi meaʻai māmā Hikina Hikina i nā ʻano like ʻole, me nā ʻano mea hoʻohui āpau i hoʻohui ʻia i nā kūlike like ʻole.

Nā kōkua kōkua ma mua o ka kuke ʻana

Hiki iā ʻoe ke kiʻi i kahi analog o ka sesame paste ma ka home. Wili i nā ʻanoʻano sesame. Fry (maloʻo) māmā i kahi mākana. E ninini i nā pī i loko o ka mea kāwili, e hoʻonuanu iā lākou ma mua. Hoʻohui i ka aila ʻoliva, e kuʻi ana a hiki i ka laumā. ʻO ke kūpono, pono ke kāwili i ka palima i ke kūlike.
Hana ʻia ʻo Hummus mai nā pipiʻi wela. ʻOi aku ka maʻalahi o kēia hui ʻana me ka pasta a me nā mea ʻala.
Inā pau ka ʻai i ka pī, mai hoʻoluhi i ka lawe ʻana i nā ʻili. E kōkua ka mea kāwili iā ʻoe e kiʻi i kahi paʻi paʻi.
Mai hoʻohui i nā mea ʻala i nā hua (cumin, coriander) i ka pā. Hoʻomaloʻo i loko o kahi kōkō a wili me kahi wili kope.
ʻO ka paila moa i loko o ka wai ma kahi o 2-3 mau hola. Mai poina e pili ana i ka waiū preliminary obligatory no 10-12 mau hola. ʻO ka lakio o ka wai i nā pīpī i ka wā kuke ʻana he 3: 1.
ʻO ka aila ʻoliva a me ka wai lemon e waiwai nui ai. ʻO kā lākou pahuhopu ke kaulike a palupalu i ka ʻono momona o nā pīni i hoʻomoʻa ʻia a me ka ʻonoʻawaʻawa o ka paʻi sesame.
ʻO Zira kahi mea ʻala ala ʻAsia me ka ʻala a me ka ʻala ʻoluʻolu. Loaʻa mai nā hua maloʻo o ka lau nahele e pili ana i ka ʻohana parsley. Hoʻohana pinepine ʻia ia i nā kebab, shurpa a me nā kuke hipa. Inā ʻaʻohe ou kumino, e hoʻohana i ka kumine a i ʻole ka hui ʻana o ka coriander, nā pepa ʻeleʻele a me nā ʻulaʻula.

Hummus - kahi hana moa a ka moa

moa 200 g
tahini 2 tbsp. l.
lemon ½ pc
ʻoliva aila 2 tbsp l.
kālika 1 niho.
zira ½ tsp.
coriander, pepa ʻulaʻula, paʻakai e ʻono

Kalepona: 212kcal

Kumuʻiʻo: 9 g

Momona: 9 g

Nā Kāpelu: 24.7 g

I ke ahiahi, holoi wau i nā pīni i nā manawa he nui a pulu iā lākou i ka wai maʻemaʻe. He pae kuke koʻikoʻi kēia. Pono ʻoe e kuke i nā pīpī no ka manawa lōʻihi (3-4 mau hola) me ka ʻole o ka pulu.
Hoʻokomo hou wau i kaʻu mau moa i loko o kahi kō. Ninini wai wau. Kau wau iā ia e hoʻolapalapa. 120 minuke ka lōʻihi o ka manawa kuke. Hoʻoholo ʻia ka mākaukau e ke kūmau. Pono e pehu a palupalu nā pī.
E ninini mālie i ka pala i loko o kahi pola ʻokoʻa. Waiho au e ʻalalā.
E wili i nā pīpī me ka mea kāwili. Hoʻohui wau i kahi broth liʻiliʻi. Hui pono.
Hoʻokomo wau i ke kālika a me ka palaʻa sesame i ka hopena. ʻO ka paʻakai a hoʻohui i ka wai lemon hou (ua lawa ka hapalua o ka lemon).
Hoʻouna wau i ka pā i hoʻopau ʻia i ka pahu hau no 1 mau hola e "oʻo".
E lawelawe i ka hummus maʻamau ma ka pākaukau me ka berena pita.

Keu a ka 'ono!

Pehea e hana ai i ka hummus pea homemade

ʻO kahi papa hana ʻē aʻe no hummus ʻono me ka ʻole o nā pīpī (me ka pī i hoʻokaʻawale ʻia) a me kahi hui ʻana o ka sesame ʻeleʻele a keʻokeʻo ma kahi o kahi paʻi kūikawā. ʻAʻole ia he hummus, akā ʻaʻole emi iki ke kīʻaha kumu. E hoʻāʻo e kuke!

Nā Pono:

Piʻi - 200 g
Ka wai lemonona hou i ʻānai ʻia - 3 punetēpu,
ʻO kaʻaila sesame - 45 ml,
Nā ʻanoʻano sesame keʻokeʻo - 1 punetēpune
Nā ʻanoʻano sesame ʻeleʻele - hapalua o ka teaspoon
ʻO ka pepa Chili - 2 mau ʻāpana,
Turmeric - 5 g
Kālika - 3 koloka,
ʻO ka paʻakai e ʻono.

Hoʻomākaukau:

I ke ahiahi kuke wau i ka pī. Holoi wau iā ia i ka wai holo. Wehe wau i nā pī piʻi. Waiho au iā ia no 12 mau hola i ka wai maʻemaʻe no ka pulu ʻana.
I ke kakahiaka loaʻa iaʻu nā legume. Hoʻokomo wau i loko o ka ipu hao. Ninini wau i ka wai a hoʻopau i ka poʻi. Huli wau i ka mea puhi ahi i ka wela haʻahaʻa. Kuke no 90 mau minuke me ka ʻole o ka paʻakai. E pehu a palupalu hoʻi ka peas.
Hoʻouna wau i ka huahana i hoʻopau ʻia i ka blender. E wili i kahi kūlike homogeneous. Hoʻohui wau i ka wai lemon i ka pī puree (me ka ʻole o nā lumps). E hōʻoia i ka pau ʻole o nā lua lemon i loko o ka pā.
Ke neʻe nei i ka lole lole sesame. Lawe wau i ka pā palai. Hoʻomaloʻo wau i nā hua keʻokeʻo a hiki i ka manawa gula. ʻAʻole wau hoʻohana i ka aila mea kanu. Hoʻolei wau i nā ʻanoʻano sesame i nā uala i kāwili ʻia, e hoʻomoʻi i ka aila sesame.
E ʻokiʻoki i nā pepa wela a ʻokiʻoki i ke kālika. Hoʻomaʻalili wau i ka hui ʻana i nā mea kanu, hoʻowali ʻia me ka pinch o ka paʻakai, a laila hoʻohui i ka pā. Hoʻokomo wau i kahi ʻala ala (turmeric). ʻO ka pā hope loa he sesame ʻeleʻele. Hui pono i ka meaʻai i hoʻomoʻa ʻia me ka puna.

ʻO ka hoʻohui ʻana o nā pepa chili a me ka turmeric e hoʻopōkole i ke ola o hummus. ʻAi maikaʻi ʻoi aku ka maikaʻi. Keu a ka 'ono!

Mea Māmā Manuahi Homemade Bean Hummus

ʻO ka mea nui o ka hummus i kēia meaʻai ka pīni kēne mau, ʻaʻole nā pīpī whimsical.

Nā Pono:

Pipi Keʻokeʻo kēpau - 2 kini
Tahini - 3 puna nui,
Kālika - 2 cloves
Ka wai lemon - 3 mau puna nui,
Rosemary hou (ʻokiʻoki) - 1 puna liʻiliʻi
Paakai - 5 g
ʻO kaʻaila Olive - 10 ml,
Ka pepa ʻulaʻula honua - 5 g
Paprika e ʻono.

Pehea e kuke ai:

I ka mea hana meaʻai, wili i nā kālika kālika a me ka rosemary.
I ka lua o ka hana, pākuʻi au i nā pīni a me nā meaʻai ʻē aʻe.
ʻOiai e hoʻohuihui ana i ka nui, e ninini mālie i ka ʻaila ʻoliva.
Hoʻokomo wau i ka hummus i pau i loko o kahi pā kīʻaha. Uhi wau iā ia me kahi poʻi, hoʻouna iā ia i ka pahu hau no kekahi mau hola.

Hoʻomākaukau wikiō

Hiki i ka hummus pīpī kēpau me ka eggplant

Nā Pono:

Eggplant - 500 g
Kēpau kēpau - 420 ml (1 kēpau),
Kālika - 1 koloka
Tahini - 2 puna nui,
ʻO kaʻaila Olive - 60 ml,
Ka wai lemon - 2 puna nui,
ʻO ka pepa ʻeleʻele, ka paʻakai e ʻono.

Hoʻomākaukau:

ʻO kaʻu eggplants, ʻokiʻoki wau iā lākou i mau ʻāpana nui.
Hoʻonā wau i ka umu a 210 kekelē.
E ninini i ka aila ʻoliva ma ka pepa baking. Hoʻolahalaha wau i nā ʻāpana eggplant i kahi papa like. Hoʻohui wau i ka paʻakai a me ka pepa. Hoʻomoʻa wau no 15 mau minuke i ka mahana i hoʻonohonoho ʻia.
Wehe wau i kahi kini o nā kēpau kēpau. Hoʻopau wau i ka wai, holoi a waiho i loko o kahi pola hohonu.
Kau wau i ka wai lemon a me ka aila ʻoliva ma laila. Hoʻolahalaha wau i ka palaʻa sesame a me ka ʻāpala kālani ihi. Wili i ka mea kāwili.
Hoʻohui wau i nā eggplants i hoʻomoʻa ʻia i ka pola. Kuʻi a hiki i ka laumania.
Hoʻokomo wau i ka hummus i pau i loko o nā ipu aniani. Mālama wau iā ia i loko o ka pahu hau, uhi ʻia me ka poʻi.

ʻAi ʻaina Avocado

ʻO ka ʻono momona a me ka ʻono buttery o ka avocado pala i hoʻokaʻawale i ka hummus a hoʻohui i ke kumu i ka pā.

Nā Pono:

ʻO Chickpeas - 200 g,
Avocado - 1 ʻāpana,
ʻO Lemon ka hapalua o nā hua
Kālika - 2 cloves
Zira - 5 g
ʻO kaʻaila Olive - 1 teaspoon
ʻO ka paʻakai kai e ʻono ai.

Hoʻomākaukau:

Holoi wau i ka pī. Waiho wau i loko o ka wai i ka pō.
Kuhi no 2-3 mau hola a hiki i ka wā e palupalu ai nā moa. Ninini ʻia kahi ʻāpana o ka pala i loko o kahi pola ʻokoʻa. Hopu wau i nā moa.
ʻIke wau i ka avocado, hemo i ka lua. ʻOkiʻoki wau i mau ʻāpana liʻiliʻi.
Mālama au i nā hua kumina i loko o ka ipu hao wela no 1 mau minuke. Kau wau iā ia ma luna o ka saucer ʻokoʻa.
Hoʻohui wau i ka ʻaila ʻoliva i ka pā. E ʻokiʻoki pono i ke kālika a me nā ʻai.
Hoʻokomo wau i nā mea hana i loko o ka blender. ʻO ka paʻakai, kaomi i ka wai mai ka lemona, e kau i kekahi mau punetēpu o ka moa moa. Whisk wau.

Hoʻomaʻa wikiō

E lawelawe i ka pā me ka berena rai. ʻIke ʻia he ʻono loa a olakino hoʻi.

ʻAi ʻia ka hummus me wai?

Hāʻawi ʻia ʻo Chickpea puree i ka wela a me ke anuanu, hoʻohana ʻia no ka hana ʻana i nā sanwika, nā hua hua, a me nā salakeke.

I nā ʻāina hikina, hāʻawi ʻia ka meaʻai i mea ʻono no ka lavash a me ka pita (berena hū ʻole). Ma ʻAmelike ʻĀkau, ʻai ʻia ka hummus me ka toast a me nā ʻāpana.

Hoʻonani ʻia me ka palaoa pīpī kiʻekiʻe me nā mea kanu hou, nā ʻoliva pitted, nā wedana lemon.

ʻIke hoihoi

ʻO ka ʻike calorie o hummus

Hoʻomākaukau ʻia ʻo Hummus i nā ʻano like ʻole, no laila ke kumu waiwai o ka meaʻai (waiwai ikehu) o kahi pā i pili i nā mea hoʻohui i hoʻohana ʻia (e laʻa me eggplant, cheese feta, peppers wela, nā hua paina). Awelika

ʻo ka nui o ka calorie o 100 g o hummus ʻo 200-300 kcal

... ʻO ka manawa pinepine, hoʻohana ʻia ka hui puree ma ke ʻano he palaʻai no nā sandwich a i ʻole he ipu ʻaoʻao no kaʻiʻo. Hoʻonui kēia i ka nui o ka ʻike calorie o ka meaʻai.

Pōmaikaʻi a hōʻino

Ke kaulana nei nā meaʻai o ka Middle East ma nā ʻāina ʻEulopa a me ʻAmelika Hui Pū ʻIa, e lilo i malihini pinepine ma ka papa ʻaina o nā mea ʻai a me nā kānaka e loaʻa ana i ka gluten enteropathy (kahi maʻi maʻi e pili ana i ka pono e kāpae i ka pasta, nā huahana palaoa, ka palaoa, nā hua bale a me nā hua palaoa mai ka papaʻai).

ʻO ka ʻai kūpono o hummus kōkua i ka hoʻopau ʻana i nā mea make, normalize i nā pae kō kō. Loaʻa ka huahana i ka manganese a me ka hao, ka protein protein a me nā waikawa momona pono. Loaʻa nā huaora B-group (B1, B4, B5) i loko o ka ipu kīwī, kahi hopena maikaʻi i ka hana o ka lolo, ka puʻuwai a me ka ʻōnaehana endocrine.

ʻO ka nui o ka ʻai ʻana o nā pīpī puree ke kumu o ka ulu ʻana o ka momona (hoʻonui ʻia ka hana kōkō i loko o nā ʻōpū). ʻAʻole ia e koi ʻia e ʻai pinepine i ka hummus no ka poʻe hiki i ka loaʻa ʻana o nā paona keu. ʻO ka Contraindication e hoʻohana ai ka hoʻomanawanui ʻole o kēlā me kēia i nā mea pono, nā hopena maʻi ʻaʻa.

Ke kaulana nei ʻo Hummus i waena o nā mea kanu mea ʻai ma muli o ka waiwai nui o ka meaʻai, ka meaola protein protein maikaʻi a me ka hoʻopili maikaʻi ʻana me nā mea kanu. I ka manawa like, hoʻopili maikaʻi ka ipu Asia me ka ʻiʻo.

E hoʻāʻo e hana i ka hummus ma ka home. He maʻalahi a maʻalahi hoʻi ka ʻenehana kuke, ʻaʻole paʻakikī loa ia, ʻo ka mea nui ke koho ʻana i nā mea kiʻekiʻe (chickpeas, sesame paste) a me nā mea ʻala maikaʻi.

Makemake wau e kūleʻa ʻoe i ka culinary!

Send