Litapole tse monate tsa litapole Falafel le Za'atar Zested Sauce ea Yogurt

Lintlha-khōlō tsa phepo e nepahetseng (ka nako e sebetsang)

Likhalori - 316

Letlalo - 14g

Carbs - 38g

Protheine - 12g

Kakaretso Nako ea metsotso e 105
Lokisetsa metsotso e 30 , Cook 75 mets
Litšebeletso 4 (libolo + tse 4 Letlalo le leng le le leng)

Litapole tse monate ke lifahleho tsa hoetla tse atisang ho hlaha lijong tse sa lebelloang-'me ka lebaka le utloahalang! Li phahame ho carotenoid beta-carotene, e leng pele ho Vitamin A.

Carotenoids ke li-antioxidants tse matlafatsang tšoaetso ea mafu le ho sireletsa khahlanong le kankere. K'hope ena e sebelisa litapole tse monate e le setsi sa falafel e monate ea leoatleng. Sebeletsa falafel ka koro ea koro e nang le mongobo o pholileng oa moriana o pholileng oa tahini yogurt le meroho e mengata e mecha e meholo le litlama.

Lijo

• Litapole tse peli tse mahareng
• 1.5 teaspoon fatše ka komine
• 1 teaspoon fatše coriander
• 1 teaspoon za'atar
• 1/4 senoelo se entsoeng ka parsley kapa cilantro
• 2 tablespoons lero le monate la lero la lemone (ho tloha halofo ea lemon)
• 1 senoelo sa phofo ea phofo
• 1/4 teaspoon letsoai
• 2 tablespoons oli ea canola, bakeng sa pan-frying
• 1 kopi e tlaase ea mafura a yogurt
• 2 tablespoons tahini
• 1/2 teaspoon lemon khama
• 1 tablespoon lero la lemone
• 1 teaspoon fatše kutu
• 1/2 teaspoon za'atar
• 1/4 teaspoon letsoai
• 2 tablespoons tse entsoeng parley kapa cilantro
• 1 e nyenyane konofolo clove, e hatelitsoeng kapa e sithabelitsoeng ho pata

Litokisetso

1. Preheat oven ho 425F.
2. Fokotsa litapole ho pota-potile ka fereko, koahela foil, ebe u chesa ka ontong ka metsotso e 45 hora, ho fihlela ha u le bonolo. Etsa pholile.
3. Tlosa nama ea ka hare ea litapole mme u behe ka sekotlolo se seholo. Hlatsoa litapole mme u kenye lipeo, litlama, khase ea lemon, phofo ea chickpea, lero la lemone le letsoai.
4. Beha motsoako sehatsetsi ka metsotso e 30 ho isa ho e 60 ho tsuba le ho tiisa (u ka etsa sena pele ho nako 'me u lumelle ho lula ka sehatsetsing bosiung boo).

1. Tlosa motsoako oa falafel ka ponkho ea heaping mme u kene ka libolo.
2. Etsa tšepe e entsoeng ka letsopa kapa skillet e boima holim'a mocheso o phahameng. Kenya oli e le 1 ea tablespoon ea canola 'me u theohele halofo ea libolo tsa falafel. Pheha metsotso e 3 ka lehlakoreng le le leng kapa ho fihlela o le putsoa ka khauta 'me u phehe ka hare. Pheta hape ka oli e setseng ea tablespoon le falafels.
3. Ho etsa mongobo oa yogurt: Hlatsoa hammoho ka yogurt, tahini, khase ea lemon le lero, linoko, litlama tsa letsoai le konofolo. Latsoang 'me u fetole linako tse hlokahalang.
4. Sebeletsa li-falafels ka sandwich ea pita kapa ka salate e nang le mongobo oa yogurt, meroho e meholo le litlama tse ling.

Mefuta e sa tšoaneng ea lijo le litšebeletso

Leka recipe ena ka 1.5 likotlolo puree ea mokopu sebakeng sa litapole tsa mofuta o tšoanang le boemo ba phepo e nepahetseng ka tatso e sa tšoaneng.

A ke ke a ba le lebese? Ho e-na le moriana oa yogurt, sebeletsa falafel ka ho qhibiliha li -chickpeas tse ncha tse nang le boiee bo bofubelu le litlama, li- hummus tse entsoeng ka mahahapa kapa tse rekisang lebenkele, kapa motsoako oa likarolo tse lekanang tsa tahini le metsi a nang le lero la lemone le konofolo ho latsoa.

Ho ba le k'hamphani? Ho e-na le ho tšela falafel ka sandwich, iketsetse platter ea mezze le falafel le sehlopha sa lithapelo tsa Mediterranean (nahana ka langa le le lej le likomkomere, tabouli, kapa k'habeche ea slab) le ho tšela li-sauces le ho hasa (hummus, babaganoush) bakeng sa batho .

Litlhahiso tsa ho pheha le ho sebeletsa

Hape litapole ka letsatsi kapa 2 ho potlakisa ts'ebetso ea falafel.

Abela letlalo la litapole tse lahliloeng ka seteng sa ho baka ebe o tšela oli e ngata ea mohloaare 'me u chesoe ka oli ea 350F metsotso e 20 ho isa ho e 30 ho fihlela letlalo le hlahisitsoe ka likotoana tse monate tsa chip

Sauce ea tahini yogurt e na le khase e le 'ngoe ea konofolo e hloekileng, e leng e eketsang tatso e monate e monate. Moriana o qhibilihantsoeng, o petsoeng kapa o khabisitsoeng o na le metsoako ea ho etsa allicin e nang le lik'hemik'hale tse thusang ho theha lihlahisoa tse sa tšoaneng tsa organosulfur tse ka thusang ho thibela maloetse a sa foleng joaloka kankere le lefu la pelo. Ha u khaola konofolo eo qetellong e tla pheha, e tlohele hore e phomole ka k'haravene bakeng sa metsotso e 10 pele u pheha e le hore u khone ho kenya allicin pele konofolo e otla mocheso.

Kakaretso ena e khomarela melao-motheo ea litapole le litlhahiso tsa thibelo ea kankere tse hlalositsoeng ke Mokhatlo oa Amerika oa Phuputso ea Kankere.