{"id":189817,"title":"Karnabahar humusu","modified":"2026-10-06T19:21:30+02:00","plain":"Nohutsuz bir humus: tahin ve zeytinya\u011f\u0131yla p\u00fcr\u00fczs\u00fczle\u015ftirilmi\u015f, f\u0131r\u0131nlanm\u0131\u015f sar\u0131msak, limon ve ac\u0131 biberle lezzetlendirilmi\u015f bir karnabahar p\u00fcresi.\n\n\n\nTahin kremsi bir doku, f\u0131r\u0131nlanm\u0131\u015f sar\u0131msak ise neredeyse konfi edilmi\u015f gibi tatl\u0131ms\u0131 bir lezzet b\u0131rak\u0131r; ard\u0131ndan limon ve pul biber her lokmaya canl\u0131l\u0131k katar. Bu nohutsuz karnabahar humusu, karbonhidrat miktar\u0131n\u0131 azalt\u0131rken susam-limon ikilisini korur: 200 g karnabaharla yakla\u015f\u0131k d\u00f6rt porsiyon haz\u0131rlan\u0131r ve porsiyon ba\u015f\u0131na 2 g net karbonhidrat i\u00e7erir. D\u00fc\u015f\u00fck karbonhidratl\u0131 bir aperitif sofras\u0131nda, payla\u015fmal\u0131k bir tabakta veya banmal\u0131k \u00e7i\u011f sebzelerin yan\u0131nda yerini al\u0131r. Keto soslar\u0131m ve dip soslar\u0131m aras\u0131na ekleyebilirsiniz.\n\n\n\nKarnabahar humusu nedir?\n\n\n\nHumus s\u00f6zc\u00fc\u011f\u00fc \u00f6ncelikle nohutla yap\u0131lan kar\u0131\u015f\u0131m\u0131, daha geni\u015f anlam\u0131yla ise tahin, limon, sar\u0131msak ve zeytinya\u011f\u0131yla haz\u0131rlanan p\u00fcr\u00fczs\u00fcz p\u00fcreleri ifade eder. Burada pi\u015fmi\u015f karnabahar, baklagilin yerini alarak a\u00e7\u0131k renkli ve daha hafif bir p\u00fcrenin temelini olu\u015fturur. \u0130yice pi\u015firilip \u00f6zenle s\u00fcz\u00fcld\u00fc\u011f\u00fcnde nohut ni\u015fastas\u0131 olmadan k\u0131vam sa\u011flar; tahin de susam lezzetini verir.\n\n\n\nTarif, karnabahar\u0131 tahin ve s\u0131zma zeytinya\u011f\u0131n\u0131n kremsi dokusuyla birle\u015ftirir; ek\u015filik i\u00e7in limon suyu, f\u0131r\u0131nlanm\u0131\u015f ve taze sar\u0131msak, kimyon, toz ki\u015fni\u015f, pul biber, tuz ve karabiber eklenir. Sonu\u00e7, nohutlu humustan daha az yo\u011fun olmal\u0131, kolayca s\u00fcr\u00fclmeli ve \u00e7i\u011f sebzelerin \u00fczerini kaplamal\u0131d\u0131r. Sotelenmi\u015f \u00c7in lahanas\u0131 veya sade bi\u00e7imde pi\u015firilmi\u015f ba\u015fka sebzelerle de servis edebilirsiniz.\n\n\n\n\u00c7e\u015fitlilik i\u00e7in: Atjar ketimoen.\n\n\n\nBu uyarlaman\u0131n \u00e7\u0131k\u0131\u015f noktas\u0131\n\n\n\nBu uyarlama basit bir fikirden yola \u00e7\u0131k\u0131yor: karbonhidrat miktar\u0131n\u0131 azalt\u0131rken susam, limon ve sar\u0131msak lezzetini korumak. Karnabahar buna \u00e7ok uygundur; yumu\u015fak dokusu ince bir p\u00fcreye d\u00f6n\u00fc\u015f\u00fcr, \u00e7e\u015fnileri i\u00e7ine \u00e7eker ve kendi tad\u0131n\u0131 bask\u0131n h\u00e2le getirmeden kremsi bir k\u0131vam kazan\u0131r.\n\n\n\nBu versiyona karakterini sar\u0131msak verir. B\u00fct\u00fcn bir ba\u015f sar\u0131msak, 200 \u00b0C'de 45 dakika f\u0131r\u0131nland\u0131ktan sonra so\u011futulup i\u00e7i s\u0131k\u0131larak \u00e7\u0131kar\u0131ld\u0131\u011f\u0131nda, neredeyse konfi edilmi\u015f gibi tatl\u0131ms\u0131 bir lezzet sunar. Blenderdan ge\u00e7irmeden \u00f6nce do\u011franan veya ezilen iki di\u015f taze sar\u0131msak ise daha keskin bir tat katar. Dengeyi bu aromatik temel, p\u00fcr\u00fczs\u00fcz bir doku, \u00e7ok az s\u0131v\u0131 ilavesi ve pul biberin hafif ac\u0131l\u0131\u011f\u0131 sa\u011flar.\n\n\n\nBa\u015fl\u0131ca malzemeler\n\n\n\nPi\u015fmi\u015f karnabahar tarifin temelini olu\u015fturur; yakla\u015f\u0131k d\u00f6rt porsiyon i\u00e7in 200 g kullan\u0131l\u0131r. Baklagillerin ni\u015fastas\u0131 olmadan hacim ve k\u0131vam sa\u011flar; iyice s\u00fcz\u00fcld\u00fc\u011f\u00fcnde p\u00fcrenin sulu olmas\u0131n\u0131 \u00f6nler ve kolay s\u00fcr\u00fclen, k\u0131vam\u0131n\u0131 koruyan bir krema olu\u015fturur. F\u0131r\u0131nlanm\u0131\u015f bir ba\u015f sar\u0131msak aromatik temeli sa\u011flar: kesilmi\u015f y\u00fczeylerine biraz ya\u011f gezdirilip tuz serpildikten sonra al\u00fcminyum folyoya sar\u0131l\u0131r; yumu\u015fay\u0131p tatl\u0131la\u015f\u0131nca s\u0131k\u0131larak kokulu i\u00e7 k\u0131sm\u0131 \u00e7\u0131kar\u0131l\u0131r.\n\n\n\nBunu da ke\u015ffedin: K\u00f6zlenmi\u015f biberli ev yap\u0131m\u0131 harissa.\n\n\n\nTahin, yani susam ezmesi, susam tad\u0131n\u0131 verir ve dokuya katk\u0131da bulunur; iki yemek ka\u015f\u0131\u011f\u0131 tahin yo\u011funluk ve dolgunluk sa\u011flar; kavanozda ya\u011f\u0131 ayr\u0131\u015fm\u0131\u015fsa \u00f6nce kar\u0131\u015ft\u0131r\u0131n. S\u0131zma zeytinya\u011f\u0131 malzemeleri birbirine ba\u011flar, dokuyu p\u00fcr\u00fczs\u00fczle\u015ftirir ve aromalar\u0131 ta\u015f\u0131r. Susam\u0131n bu merkezi rol\u00fc, susam tohumlar\u0131 ile yap\u0131lan di\u011fer tariflerde de g\u00f6r\u00fcl\u00fcr.\n\n\n\nYar\u0131m limonun suyu, susam\u0131n yo\u011funlu\u011funu hafifleten ve sar\u0131msa\u011f\u0131 \u00f6ne \u00e7\u0131karan ek\u015fili\u011fi sa\u011flar. Toz kimyon s\u0131cak bir aroma, toz ki\u015fni\u015f taze yapraklar\u0131na g\u00f6re daha hafif, limonsu ve \u00e7i\u00e7eksi bir n\u00fcans katar; pul biber ise damak tad\u0131n\u0131za g\u00f6re ayarlayabilece\u011finiz bir canl\u0131l\u0131k verir. Tuz ve karabiber sade bir \u00e7e\u015fni sa\u011flar; daha kremsi bir versiyon i\u00e7in taze sar\u0131msak yerine bir yemek ka\u015f\u0131\u011f\u0131 aioli kullanabilir, \u00e7e\u015fnileri buna g\u00f6re ayarlayabilirsiniz.\n\n\n\nTeknik ipu\u00e7lar\u0131 ve servis\n\n\n\nBelirtilen miktarlarla haz\u0131rlanan bu karnabahar humusu, porsiyon ba\u015f\u0131na 2 g net karbonhidrat i\u00e7erir. Ketojenik beslenmedeki yeri, servis edilen miktara, yan\u0131nda sunulanlara ve \u00f6\u011f\u00fcn\u00fcn geri kalan\u0131na ba\u011fl\u0131d\u0131r; temel fark\u0131 yaratan, nohut yerine karnabahar kullan\u0131lmas\u0131d\u0131r. Hedeflenen doku p\u00fcr\u00fczs\u00fcz ve kolay s\u00fcr\u00fclebilir olmal\u0131d\u0131r: nohutlu humusun yo\u011funlu\u011funu yakalamaya \u00e7al\u0131\u015fmaya veya s\u0131v\u0131 eklemeye gerek yoktur; karnabahar zaten bol su i\u00e7erir, iyice s\u00fczmek ve \u00f6zenle blenderdan ge\u00e7irmek yeterlidir.\n\n\n\nBunu da deneyin: K\u00f6zlenmi\u015f biberli pesto rosso.\n\n\n\nKarbonhidrat miktar\u0131n\u0131 d\u00fc\u015f\u00fck tutmak i\u00e7in salatal\u0131k, turp, sap kereviz veya brokoli ve karnabahar \u00e7i\u00e7ekleri gibi \u00e7i\u011f sebzeler iyi bir se\u00e7imdir. Keten tohumlu tuzlu krakerler veya badem unlu ekmek de i\u00e7eriklerine ba\u011fl\u0131 olarak uygun olabilir. Bu kar\u0131\u015f\u0131m, sivri lahana gibi \u0131zgara sebzelerin alt\u0131nda bir taban olarak da kullan\u0131labilir veya \u0131zgaralar\u0131n yan\u0131nda sunulabilir; temiz ve hava ge\u00e7irmez bir kapta buzdolab\u0131nda saklan\u0131r; biraz su ayr\u0131\u015f\u0131rsa kar\u0131\u015ft\u0131rman\u0131z yeterlidir.\n\n\n\nAyn\u0131 nohutsuz yakla\u015f\u0131m\u0131 benimseyen nohutsuz pancar humusum da burada.\n\n\n\nT\u00fcm keto tariflerime g\u00f6z at\u0131n.\n\n\n\n\n\n\tKarnabahar humusu (keto)\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t200 g karnabahar (pi\u015fmi\u015f)1 ba\u015f sar\u0131msak2 di\u015f sar\u0131msak0.5 limon (suyu)2 yemek ka\u015f\u0131\u011f\u0131 tahin2 yemek ka\u015f\u0131\u011f\u0131 s\u0131zma zeytinya\u011f\u01311 \u00e7ay ka\u015f\u0131\u011f\u0131 pul biber1 \u00e7ay ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f ki\u015fni\u015f tohumu0.5 \u00e7ay ka\u015f\u0131\u011f\u0131 \u00f6\u011f\u00fct\u00fclm\u00fc\u015f kimyon tohumututam tuz (pembe Himalaya tuzu veya Kelt deniz tuzu)tutam karabiber\t\n\t\n\t\tF\u0131r\u0131n\u0131 \u00f6nceden 200 dereceye \u0131s\u0131t\u0131n.Sar\u0131msak ba\u015f\u0131n\u0131n d\u0131\u015f kabuklar\u0131n\u0131 soyun, ancak t\u00fcm di\u015fleri birbirine ba\u011fl\u0131 ve b\u00fct\u00fcn halde b\u0131rak\u0131n. T\u00fcm di\u015flerin \u00fcst u\u00e7lar\u0131n\u0131 kesin. Kesilen y\u00fczeylere biraz ya\u011f gezdirin. \u00dczerine biraz tuz serpin. Sar\u0131msak ba\u015f\u0131n\u0131 al\u00fcminyum folyoya sar\u0131n.Sard\u0131\u011f\u0131n\u0131z sar\u0131msak ba\u015f\u0131n\u0131 f\u0131r\u0131na koyun. Zamanlay\u0131c\u0131y\u0131 45 dakikaya ayarlay\u0131n. So\u011fumaya b\u0131rak\u0131n. Ard\u0131ndan al\u00fcminyum folyoyu a\u00e7\u0131n ve sar\u0131msaklar\u0131 \u00e7\u0131karmak i\u00e7in ba\u015f\u0131 s\u0131k\u0131n.Taze sar\u0131msak di\u015flerini, mutfak robotunda iyice ufalanabilmeleri i\u00e7in par\u00e7alara kesin. Sar\u0131msak eziciyle ezmeniz de m\u00fcmk\u00fcn.Karnabahar\u0131 f\u0131r\u0131nlanm\u0131\u015f sar\u0131msak, taze sar\u0131msak, zeytinya\u011f\u0131, tahin, limon suyu ve baharatlarla birlikte blender\/miksere koyun.\t\n\t\n\t\tAlternatifler: Ben humusu pi\u015fmi\u015f karnabaharla haz\u0131rl\u0131yorum, ancak karnabahar\u0131 biraz tuz ve ya\u011fla f\u0131r\u0131nda da k\u0131zartabilirsiniz (\u00e7i\u00e7eklerine ay\u0131r\u0131p pi\u015firme k\u00e2\u011f\u0131d\u0131n\u0131n \u00fczerine yerle\u015ftirin, 200 derecede 20 dakika pi\u015firin).\nTaze sar\u0131msak yerine bir yemek ka\u015f\u0131\u011f\u0131 aioli de kullanabilirsiniz. B\u00f6ylece humus daha da kremsi olur.\nEkipman: 200 dereceye \u0131s\u0131t\u0131lm\u0131\u015f f\u0131r\u0131n, al\u00fcminyum folyo, (k\u00fc\u00e7\u00fck) mutfak robotu veya el blenderi, \u00e7ay ka\u015f\u0131klar\u0131.\n\t\n\t\n\t\tEntr\u00e9eFran\u00e7aise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/189817","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/comments?post=189817"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/189817\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/185020"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=189817"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=189817"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=189817"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}