Chophika Chosavuta Chophika cha Falafel Chophika Chophika Chakudya Chamadzulo Kukonzekera Mpweya

Zamkati

• Chinsinsi Chophika Falafel Saladi
• Onaninso za

Mukuyesera kugwiritsa ntchito zomanga thupi zochulukirapo muzakudya zanu? Napire wodzichepetsa ali ndi zambiri zoti apereke, ndi pafupifupi 6 magalamu a kudzaza ulusi ndi 6 magalamu a mapuloteni pa 1/2-kapu kutumikira. Kuphatikiza apo, palibe chifukwa chongoziponyera zosaphika ndi maliseche pa saladi; falafel (yomwe, ICYDK, imapangidwa kuchokera ku nsawawa) ndi njira yabwino kwambiri yowonjezeramo zakudya zamiyamba zam'miyamba sabata ino.

Traditional falafel ndi yokazinga, koma ndi yophweka kwambiri kuphika m'malo mwake. Kupatula pokhala njira yabwinobwino, ndizosokoneza kwenikweni. Chitumikireni pa saladi kuti musunge ma carbs moyenera ndi ma macros ena ofunikira.

Chinsinsichi chimapanga falafel yowonjezera kuti muthe kugwiritsa ntchito zotsalira sabata yonse mu saladi kapena mpunga wa kolifulawa ndi veggies-ndizosangalatsa kwambiri ndi biringanya zokazinga kapena zokazinga, zukini, ndi tsabola wofiira-ndi feta. (Kapena m'maphikidwe ena abwino awa aku Mediterranean.)

Chinsinsi Chophika Falafel Saladi

Amapanga: Pafupifupi zidutswa 16 za falafel, 2 saladi

Nthawi yonse: Mphindi 35

Zosakaniza

Kwa falafel:

• 1 15-ounce amatha nsawawa
• 1/2 chikho chatsopano parsley, chodulidwa
• 1/2 supuni ya supuni chitowe
• 1/2 supuni ya supuni inasuta paprika
• 1 adyo clove
• Supuni 2 zatsopano madzi a mandimu
• Supuni 1 pansi fulakesi
• Mchere wamchere
• Tsabola
• 1-2 supuni madzi madzi pakufunika kuti muchepetse

Zovala:

• 1/4 chikho cha yogurt
• Supuni 2 madzi a mandimu
• 1/4 supuni ya tiyi katsabola kouma
• 1/4 supuni ya supuni ya ufa wa adyo
• Nyanja mchere ndi tsabola kulawa
• 1/4 chikho chodulidwa kwambiri nkhaka (ngati mukufuna)

Kwa saladi:

• 1/2 chikho cha timbewu tonunkhira, chodulidwa bwino
• 1/2 chikho chatsopano parsley, finely akanadulidwa
• 1 nkhaka yapakati, yodulidwa mu 1/2-inch wedges
• Tomato 10 wa chitumbuwa, theka
• 2 makapu osakaniza amadyera
• 1 chikho cha kolifulawa mpunga (yaiwisi kapena yophikidwa mopepuka)
• 1/4 chikho feta cheese
• Zosankha: supuni 2 zam'mimba kapena babaganoush

Mayendedwe:

1. Sakanizani uvuni ku 375 ° Fahrenheit.
2. Phatikizani zosakaniza zonse za falafel kupatula madzi mu pulogalamu ya chakudya. Sungani mpaka yosalala koma osatsuka. Thirani madzi supuni imodzi panthawi kuti muwongolere, ngati mukufunikira.
3. Dulani pepala lophika. Pangani mtanda mu timipira tating'ono (pafupifupi 16 yathunthu) ndikuyika papepala. Lembani mpira uliwonse pang'onopang'ono.
4. Kuphika kwa mphindi 10 mpaka 12 mbali iliyonse kapena mpaka mutangoyamba kufiira.
5. Panthawiyi, konzekerani: Sakanizani yogurt, madzi a mandimu, ndi zonunkhira. Woonda ndi madzi ngati mukufuna. Pindani mu nkhaka ngati mukugwiritsa ntchito. Khalani pambali.
6. Ikani zosakaniza zonse za saladi kupatula hummus mu mbale yaikulu. Onjezani kuvala, ndi kusakaniza bwino kusakaniza.
7. Gawani saladi pakati pa mbale ziwiri. Pamwamba pa mbale iliyonse ndi falafel zinayi. Pamwamba ndi hummus kapena babaganoush, ngati mukufuna.

Onaninso za