Thiante nena movie kan en lai emaw, get-together tenau takah emaw kan ei thin snacks te kha i hre reng em? A tam zawkah chuan chips leh dips te hi table-ah a lo thleng thin a ni lawm ni? Dip tui tak leh i taksa tana hrisel tak, hlau lova ei theih tur i neih chuan a ropui dawn em tih han ngaihtuah teh. Chumi chhanna tha ber chu Hummus a ni. Middle East atanga lo chhuak he creamy , delicious dish hi tunah chuan kan ramah hian a lar hle tawh a ni. Chuvangin vawiinah hian hummus hi eng nge a nih, i hriselna atan a tha tak tak em tih te, kan chaw ei zingah engtin nge kan dah belh theih ang tih te han sawi ila.
Hummus hian eng hlawkna nge a neih?
A awlsam zawngin, hummus hi super foods engemaw zat inzawmkhawm a ni. Chumi awmzia chu a siamna atana hmanraw pakhat zel hi a hrana ei pawh ni se, eitur tha tak a ni tihna a ni. Chuti a nih chuan an vaia an inkhawm hunah eng ang ei tur nge ni ang, a dik em?
Hummus-ah hian a tam ber chu:
- Chickpeas: Hei hi hummus siamna atana hmanraw pawimawh ber a ni. Chickpeas hi protein , carbohydrate hrisel leh fiber tamna ei tur a ni . Legume dang ang bawkin chickpeas hi khawvela ei tur hrisel ber zingah a chung berah a awm a ni.
- Sesame paste (Tahini): Hei hi sesame chi atanga siam a ni. Sesame pawh a hlawkpui hle.
- Garlic: Garlic hlawkna hi sawi lohvin a awm. Flavoring agent a nih bakah hian hriselna atan pawh hlawkna tam tak a nei bawk.
- Olive Oil: Khawvel hriat hlawh Mediterranean Diet -a thil pawimawh tak Olive oil pawh hi hriselna tichaktu fatty acids leh antioxidants- in a khat bawk.
Heng thilte hi han en chuan hummus hi chaw tui tak mai ni lovin, nutritional value nei tha tak a ni tih i hmu thei.
| Thil telna tur | Hriselna atana hlawkna pawimawh tak tak |
|---|---|
| Chickpeas a ni | Protein, fiber, leh carbohydrates hrisel tak tak a pai tam hle. |
| Sesame chi hrang hrang (Tahini) . | Thau hrisel, vitamin leh mineral tamna. |
| Purunvar | Immunity a tichak a, thinlung hriselna atan a tha hle. |
| Olive Oil hmanga siam a ni | Lung natna hlauhawmna tiziaawm thei thau tha tak tak (monounsaturated fats) a pai a ni. |
In lama siam hi a tha ber!
Store atanga hummus lei a awlsam khawp mai. Mahse, in lama siam a awlsam zia chu mak i ti hle ang. Sum a humhim che a, i hummus chhunga thil awm chu i hre chiang hle bawk. Store-a lei hummus ṭhenkhat chu preservatives, sugar ṭul lo emaw, chi emaw nen a khat thei a ni.
Okay, a siamthat dan tur chu hetiang hi a ni:
1. Chickpeas hmin cup khat vel ei la. (Chickpeas hi can atanga lo chhuak a nih pawhin a pawimawh lo, tui chu paih mai rawh).
2. Hetah hian sesame paste (Tahini) cup 1/4 vel dah la.
3. Garlic cloves 1-2 vel dah la, i duh dan azirin.
4. Olive oil tablespoon 2 dah la.
5. Lime pakhat (a chanve vel) tui chu dah la.
6. Chi tlem te te dah la, heng zawng zawng hi blender emaw food processor emaw ah dah la, creamy a nih thlengin blend rawh.
Tip pawimawh: He paste siam tur hian tui tlem tal i dah tel a ngai dawn a ni. Mahse tui chu vawi khatah dah vek suh. A tlem berah blend la. Chutiang a nih loh chuan dip ai chuan sauce i ei tawp mai ang! I duh ang consistency i hmuh hma loh chuan tui tlem tlem te te in dah la.
A that vang mai maia ei tam hi a tha lo a ni lawm ni? (Portion Control) tih a ni.
Hei hi thil pawimawh tak a ni. Hummus spoon khat khatah hian nutrition tam tak awm mahse, calorie engemaw zat a nei bawk. A vaiin hummus cup khatah hian calorie 435 vel a awm thei.
Chuvangin vawi khatah hummus cup khat pum i ei dawn lo a ni lawm ni? Thil tha eng pawh ang bawkin, tam lutuk hi a tha lo. Chuvang chuan portion control hi a pawimawh em em a ni.A tlangpuiin tablespoon hnih emaw tablespoon thum emaw vel ei tur a ni. Chutiang zat chuan nutrients a pe ang che a, i taksaah calorie tul lo tak tak a awm khawm loh nan a veng ang.
Eng nen nge hummus i ei thin? - Tlemin i hrisel deuh ang u!
Hummus hi pita chhang nen an ei fo thin a ni lawm ni? Mahse he pita chhang hi chhangphut var hmanga siam a ni fo. A hrisel vak lo.
Chu ai chuan heng thilte hi han ti ve teh:
- Pita chhang, whole-grain emaw whole-wheat flour emaw atanga siam nen ei rawh . Chutiang chuan fiber leh vitamin tam zawk i hmu ang.
- A tha zawk chu hummus hi thlai nen ei hi a ni. Carrot, cucumber, leh bell pepper ang chi thlai chi hrang hrangte chu stick-a hrual a, hummus ei dun chu a tui leh hriselzia hi han ngaihtuah teh. Tichuan chhang, cracker leh chips atanga calorie tul lo tak tak i nei tawh lovang a, thlai atang hian nutrition tam zawk i hmu ang.
I sandwich-ah hian margarine leh mayonnaise ai chuan hummus dah belh tum ang che!
Hummus hi dip mai a ni lo. Sandwich-a spread ropui tak a ni. Sandwich siam dawnin margarine, butter emaw mayonnaise emaw i hmang a nih chuan hummus tlem tal theh darh tum ang che.
Hummus hian mayonnaise tablespoon khata calorie chanve aia tlem a nei a, protein leh fiber a tam zawk bawk . Chu chu flavor leh goodness nen a khat tihna a ni. Naupang lunchbox-a sandwich dah ai chuan a tha hle.
A tawp berah chuan restaurant-a hummus i ei chuan olive oil-in a hnim fo tih i hre tawh mai thei. Hummus siam tha tak chuan chutiang oil chu a mamawh lo. Chu extra oil chuan tablespoon khatah calorie 120 chuang a belhchhah thei a ni. Chuvangin, i theih chuan waiter hnenah oil tel lovin rawng bawl turin hrilh rawh.
Take-Home Thuchah a ni
- Hummus hi chaw tha tak a ni a, chickpeas, sesame seeds, garlic, leh olive oil te ang chi thil hrisel tak tak hmanga siam a ni.
- In lama siam chu dawr atanga lei ai chuan a awlsam zawk a, a man a tlawm zawk a, a hrisel zawk bawk.
- Hummus hi hrisel tak ni mahse, calorie a tam avangin portion control lamah fimkhur hle ang che. Tablespoon tlemte chauh pawh a tawk.
- Chhang var emaw chips emaw nena ei ai chuan carrot leh cucumber ang chi thlai nena ei hian hlawkna i hmu tam zawk.
- Sandwich siam dawnin mayonnaise ai chuan hummus hman tum ang che. Alternative tui tak leh hrisel tak a ni.
💬 Comments (0)
Comment a la awm lo. Hetah hian i comment hi a vawikhatna atan add rawh.
I comment kha add rawh