I-Falafel , evame ukubhekwa njengokudla okusheshayo noma ukudla emgwaqweni eMpumalanga Ephakathi, empeleni iyidlo ehambisana nezolimo. I-classic, i- fried version yinto etholakala ngokuvamile kodwa ayikho isizathu esingenakubhakwa. Futhi, ngaphandle kwe-frying, iresiphi iqukethe ikakhulukazi ama-chickpeas enempilo.
Ingxenye yeresiphi ibuye ikhokhelwe kahle ukulungiswa kwamabhontshisi, izinongo noma imifino. Ama-beet afaka ukunambitheka okumnandi nokudla okunomsoco. Futhi, uma ubhaka ama-falafels, isithombo sebhitrudi sisiza ukusigcina sinomanzi.
Khonza laba njengemini noma isinkwa ngaphakathi kwesikhala sesaladi sase-Israel noma usebenzise kuzo esikhundleni sokudla inyama yokudla yemifino.
Okuzokwenza
- 1 isithombo sebhitrudi esibomvu, sihlutshiwe futhi sihlukanisiwe
- I-Cup ye-chickpeas (ekheniwe kahle, ihlanjululwe futhi igonywe)
- 1 I-garve ye-clove, ihlutshiwe
- 2 Amathebula we-tahini sauce (
- bheka iresiphi lapha )
- 1/4 Cup yonke ufulawa wenjongo
- 2 Amathisipuni aphethwe ngu-parsley
- 1 ithisipuni cumin
Indlela Yokwenza
- Ngaphambi kokushisa ihhavini kuya kuma-degree angu-400.
- Engeza isithombo sebhitrudi, ama-chickpeas, i-garlic, i-tahini sauce, ufulawa, i-parsley kanye ne-cumin kwiprosesa yokudla. Pulse kuze kube yilapho ingxube ihlangana ndawonye kodwa akudingeki ukuba kube unamathisela obushelelezi. Isizini ngosawoti kanye nopelepele.
- Ifomu 1 oz. amabhola (ukusetshenziswa angasebenzisa isikole) bese ufaka ebhodini lokubhaka elihlanganiswe nephepha lesikhumba. Bhaka imizuzu engama-30 bese ukhonza phezu kwemifino, igcwele umsizi we-tahini. Ungaphinda usebenze lokhu nge-pita ngesaladi noma ngaphezulu kwe-pasta esikhundleni se-meatballs.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 304 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 2 g |
| I-cholesterol | 0 mg |
| I-sodium | 565 mg |
| Ama-carbohydrate | 54 g |
| I-Fiber Dietary | 8 g |
| Amaphrotheni | 12 g |