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Hummus from Scratch

成本 $5, 节省 $10

来源: Recommended by CookPal

  • 60 Min
  • 8 份数
  • $5

食材

  • Beans & Legumes

    • ¾ cup dry garbanzo beans
    • ¼ cup dried soybeans

  • Aromatics

    • 1 bay leaf
    • 🧅 1 onion, quartered
    • 🧄 2 cloves garlic, crushed
    • 🌿 ¼ cup chopped fresh parsley

  • Liquids

    • 1 cup vegetable broth
    • 💧 3 cups water
    • 🍋 1 lemon, juiced
    • 2 tablespoons soy sauce

  • Seasonings

    • Black pepper to taste

  • Paste & Spreads

    • ¼ cup tahini

步骤

1

Rinse the garbanzos and soybeans, and place them in a pressure cooker along with the bay leaf and onion. Add vegetable broth and enough water to cover the beans by 1 inch (or follow the manufacturer's instructions for the minimum amount of liquid required).

2

Seal the lid and bring the pressure up to high; reduce the heat to low and cook, maintaining high pressure, for 1 hour. Allow the pressure to drop naturally.

3

Drain the beans, reserving the liquid. Place the beans in the bowl of a food processor. Add the garlic, lemon juice, soy sauce, black pepper, and tahini; process until smooth. (You may add some of the cooking liquid for a thinner consistency.)

4

Scoop the mixture into a bowl, and mix in the parsley.

营养成分

每份

🔥

161

卡路里

  • 8g
    蛋白质
  • 20g
    碳水化合物
  • 6g
    脂肪

💡 小贴士

To save time, you can use canned garbanzo beans and skip the pressure cooking step.Adjust the consistency of the hummus by adding more or less of the reserved cooking liquid.For extra flavor, add a pinch of smoked paprika or drizzle with olive oil before serving.This hummus pairs well with fresh vegetables, pita bread, or as a sandwich spread.

⚠️ 注意事项

此食谱仅供参考，具体使用需根据个人情况进行调整。