I-Falafel iyi-protein enhle kakhulu egcwele amaprotheni eyaziwa phakathi kwezigungu. Kodwa-ke, ngaphandle kokuba unayo i-frier ejulile, kungaba yinkimbinkimbi ukwenza ekhaya. Futhi, noma ngabe ungumnikazi wefryer ejulile, kwabaningi, okwenza i-falafel ngale ndlela kungase kube nzima.
Faka i-falafel ebhawe nge-ovini. Iyakuthinta konke ukunambitheka okumnandi kwe-falafel yendabuko ene-fat less fat!
Okuzokwenza
- 3 clove garlic
- 1 anyanisi obomvu obomvu, ehlutshiwe futhi ehafu
- 2 izinkomishi zokupheka eziphekwe, okusemathinini noma okuphekwe kusuka omile, okucwilisiwe nokuhlanza
- 1/2 isipuni emhlabathini coriander
- 1 ithisipuni umhlabathi cumin
- 1 ithisipuni usawoti
- 1 ithisipuni i-baking powder
- 1 ufulawa we-chickpea (owaziwa nangokuthi ufulawa webhanana noma u-besan)
- Izipuni ezingu-4 zigcotshwe iparsley fresh
- Izipuni ezingu-4 zigcotshwe amaqabunga ama-cilantro fresh
- 1 1/2 wezipuni zokupheka amafutha (uncoma umnqumo)
- 1/4 isipuni umhlabathi omnyama
Indlela Yokwenza
Hlangisa ihhavini yakho ku-degrees Fahrenheit engama-400. Uma ihhavini seliqedile, hlela ama-clove angu-3 kanye no-anyanisi obomvu esitokisini esincane sokubhaka kanye nokugcoba imizuzu engaba ngu-27, kuze kufakwe ithenda letheksi. Susa kusuka kuhhavini, kodwa ungayishiyi ihhavini. Vumela u-garlic no-anyanisi obomvu ukupholisa imizuzu engaba ngu-10.
Faka u-garlic othosiwe no-anyanisi obomvu esitsheni se-processor yokudla kanye nama-chickpeas okuphekwe, i-coriander yomhlabathi, i-cumin yomhlabathi, nosawoti.
Puree ama-chickpeas kuze kube yilaphabushelelezi, ubeke yonke imizuzu engama-30 noma ngaphezulu ukuze uphese isitsha seprosesa yokudla, noma uma kudingeka. Ingxube kufanele ibe ukuvumelana kwe-hummus enamandla emva kokuxuba.
Dlulisa i-chickpea puree esitsheni esikhulu. Engeza i-powder yokubhaka kanye nefulawa le-chickpea bese ugoqa ngobumnene ukuze uhlanganise futhi usakaze wonke umxube we-chickpea. Faka i-parsley eqoshiwe ne-cilantro. Ukusebenzisa izandla ezihlanzekile futhi ezomile, sebenzisa ingxube ibe yinhlama, wengeze ufulawa olukhulu lwe-chickpea njengoba kudingeka. Hlukana inhlama ibe ngamabhola amabili amasentimitha bese ucindezela ngobumnene ukuba ubumbe ama-pucks aphihliwe, angaba ngu-1 1/2 amayintshi ububanzi.
Hlela i-falafel engapheli ephepheni lesikhumba elimboze iphepha lokukhiya bese ululaza iziqongo ze-falafel patties nge 1/2 yenani lamafutha okupheka okufunwa. Flip up futhi ugijime ngakolunye uhlangothi kwe-falafel namafutha asele - ungase ungadingi ukusebenzisa wonke amafutha abizwe. Fiphaza uhlangothi olulodwa lwe-falafel patties nge-pepper emhlabathini omnyama.
Bhaka kuhhavini eliphefumulelwe ngemaminithi angu-15, bese ufaka i-falafel uphinde ubhake imizuzu engu-15 kuya kwezingu-18, kuze kube yilapho usundu obomvu, ophunga elimnandi futhi ubhakwa kuyo yonke indawo.
Jabulela okugxilwe ku-pita, phezulu kwesaladi, noma njengokudla okusheshayo nokulula kokuhamba.
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 471 |
| Inani lamafutha | 13 g |
| I-Fat egcwele | 2 g |
| I-Fat Unsaturated | 5 g |
| I-cholesterol | 0 mg |
| I-sodium | 670 mg |
| Ama-carbohydrate | 73 g |
| I-Fiber Dietary | 12 g |
| Amaphrotheni | 19 g |