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Chickpea Hummus Salad Bowl na may Abokado, Malutong na Gulay, at mga Buto

Chickpea Hummus Salad Bowl na may Abokado, Malutong na Gulay, at mga Buto
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Nutrition Facts

Bawat serving na 430g

% Daily Value batay sa 2000 kcal na diyeta

Calories 635 kcal
32% DV
Kabuuang Taba 43.2g
66% DV
Monounsaturated Fat25.9g
Polyunsaturated Fat8.7g
Saturated Fat6.3g
Kabuuang Carbohydrate 46.8g
16% DV
Hibla17.6g
Almirol20.8g
Asukal8.4g
Protina 18.9g
38% DV
Protina ng Halaman18.9g

Tungkol dito

Isang plant-based na salad bowl na tampok ang chickpea at hummus, kasama ang abokado at halo-halong hilaw na gulay. Medyo mataas ito sa masustansyang taba at fiber, na may katamtamang dami ng plant protein at carbohydrates.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)11.2mcg37%
Choline63.4mg12%
Folate (B9)248.0mcg62%
Niacin (B3)2.6mg16%
Pantothenic Acid (B5)1.7mg34%
Riboflavin (B2)0.2mg17%
Tiamina (B1)0.3mg28%
Bitamina A582.0mcg65%
Bitamina B60.7mg40%
Bitamina C24.1mg27%
Bitamina E5.4mg36%
Bitamina K54.8mcg46%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum146.0mg15%
Tanso842.0mcg94%
Bakal5.7mg32%
Magnesiyo133.0mg32%
Posporus322.0mg46%
Potasyo1128.0mg24%
Selenium9.8mcg18%
Sodyum402.0mg17%
Sink3.1mg28%

Mangkok ng Salad na Hummus ng Garbansos na may Abokado, Malutong na Gulay, at mga Buto

Paunang tala


Ang mangkok na ito ay binuo sa kontrast: malinamnam na hummus, hinog na abokado, at malalambot na garbansos laban sa malinis na langutngot ng sariwang gulay at banayad na kram ng mga buto. Isa itong binuong salad, hindi pinaghalong halo, kung saan nananatili ang sariling katangian ng bawat sangkap. Ang resulta ay dapat magmukhang masagana, balanse, at maayos.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Salad bowl

  • Lutuin o pinagmulan: Makabagong may inspirasyong Mediterranean

  • Uri ng kurso: Pangunahing putahe

  • Dami: 1 mangkok

  • Laki ng paghahain: 430 g

  • Oras ng paghahanda: 15 minuto

  • Oras ng pagluluto: 0 minuto

  • Kabuuang oras: 15 minuto

  • Hirap: Madali


    • Kagamitan


  • 1 mangkok na panghalo

  • 1 kutsilyo ng chef

  • 1 sangkalan

  • 1 mangkok na panghain


    • Mga Sangkap


  • Garbansos, niluto at pinatulo: 120 g

  • Hummus: 90 g

  • Abokado, binalatan at hiniwa: 70 g

  • Karot, binalatan nang pahabang piraso: 35 g

  • Kamatis, hiniwang kubo: 35 g

  • Pipino, hiniwang kubo: 35 g

  • Pulang sibuyas, hiniwang napakanipis: 10 g

  • Madahong gulay: 25 g

  • Mga buto ng kalabasa: 5 g

  • Mga buto ng linga: 5 g


    • Paraan


  • 1. Ilagay ang madahong gulay sa mangkok na panghain at bumuo ng maluwag na base. Dapat manatiling magaan at hindi siksik ang mga dahon.

  • 2. Isandok ang hummus sa gitna ng mangkok at bahagyang ikalat gamit ang likod ng kutsara, na nag-iiwan ng malinaw na bilog sa halip na takpan ang base.

  • 3. Ayusin ang mga garbansos sa paligid ng hummus sa isang malinis na arko. Dapat silang manatiling magkakahiwalay at makintab, hindi nadudurog o nagsisiksikan.

  • 4. Ilagay ang mga hiwa ng abokado sa tabi ng mga garbansos, saka idagdag ang mga piraso ng karot, kamatis, pipino, at pulang sibuyas sa magkakahiwalay at nakikitang bahagi. Panatilihing maayos ang mga hiwang ibabaw at balanse ang pagkakaayos.

  • 5. Ikalat nang pantay ang mga buto ng kalabasa at mga buto ng linga sa ibabaw. Dapat magdagdag ang pangwakas na tapos ng pinong tekstura nang hindi natatakpan ang mga gulay.

  • 6. Ihain agad. Dapat magmukhang sariwa, maayos ang pagkakabuo, at malinamnam ang mangkok, na may malutong na gilid at walang sobrang likidong naiipon sa ilalim.


    • Pagplaplato at paghahain


    Ihain sa isang malapad at mababaw na mangkok upang manatiling nakikita ang bawat bahagi. Dapat maging sentrong sandigan ang hummus, habang ang mga gulay ay nakaayos sa paligid nito nang may sukat na balanse. Ang huling plato ay dapat magmukhang sariwa, masagana, at maayos ang pagkakabuo.

    Mga propesyonal na tala


  • Panatilihing tuyo ang mga gulay pagkatapos hiwain; ang sobrang halumigmig ay magpapahina sa hummus at magpapalabnaw sa mangkok.

  • Hiwain ang sibuyas nang pinakanipis hangga't maaari upang magbigay ito ng talas sa salad nang hindi ito nangingibabaw.

  • Dapat idagdag ang mga buto sa huli upang manatili silang malutong at mabango.
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