Le recipe kanye neChickpea Patties iresiphi ayinamaqanda futhi ayiqukethe amazambane njengama-fillers. Esikhundleni salokho, ama-chickpeas ahlanzekile aphethwe yi-fiber ayengezwa kumxube. Ziyinto ehlukile esimnandi kwi-salmon patties. Ama- chickpeas afaka ubukhulu be-nutty kulawa ma-patties afakwe nge-cilantro ne-parsley esisha kanye ne-cumin imbewu ye-cumin. Bakhonze ngehlangothini lekhukhamba kanye ne-yogurt eqoshiwe yokudlulela.
Okuzokwenza
- Tuna Patties:
- I-1 ingaba / ama-ounces ama-4 amagremu ama-chickpeas
- 1/8 indebe yamafutha omnqumo (ngokuxuba)
- 1 ingaba / ama-ounces angu-14/400 amagremu (i-water packed)
- 1-2 izaqathe ezinkulu (zavutha)
- 1 anyanisi omncane (oqoshiwe)
- 2 clove garlic (oqoshiwe)
- I-cilantro encane e-1 (fresh, eqoshiwe)
- 1 i-parsley encane (fresh, eqoshiwe)
- 1/2 isipuni sikasawoti (olwandle)
- 1 ithisipuni red red flakes
- Ukuthosa:
- Ufulawa wekhefu we-1/4
- 3/4 indebe isinkwa imvuthu (for dredging)
- 2 izinkomishi amafutha yemifino (for frying)
- Ukusafaza isoso:
- 1 1/2 izinkomishi yogurt (yemvelo)
- Ikhukhamba le-1/2 (elihlutshiwe kanye nelinye)
- Isinhlamvu esincane esincane (eqoshiwe)
- 1 i-clove garlic (igcwele)
- 1 lemon (ihlukaniswe)
Indlela Yokwenza
- Faka ama-chickpeas ku-blender noma iprosesa yokudla kanye ne-1/8 indebe yamafutha omnqumo. Hlanganisa ngokucophelela i-chickpeas. Dlulisela endishini yokuxuba.
- Engeza i-tuna, izaqathe ezilandiwe, u-anyanisi, u-garlic, i-cilantro, i-parsley, usawoti usawoti kanye nama-chile flakes. Faka kahle ukuhlanganisa.
- Ingxube yefomu ibe yi-patties encane bese ubhalela futhi ufriji imizuzu engama-30.
- Khipha i-patties efrijini bese ugaxa ufulawa omncane, ulandelwa izinhlanzi zesinkwa.
- Hlanganisa isipuni esingu-1 samafutha yemifino esikhwameni se-non-skillet ne-fry patties kuze kube nsundu yegolide ohlangothini ngalunye. Beka i-patties efinini leshidi lokukhipha. Uma kubonakala sengathi unomanzi, fry them for a second and then drain. Lokhu kusiza i-patties igcine isimo sayo.
- Ukwenza isobho, uhlanganise i-yogurt, ikhukhamba, i-mint kanye ne-garlic egayiwe esitsheni esincane. Hlanganisa kahle bese ukhonza ne-tuna chickpea patties kanye namanye amakhonji we-lemon wokucindezela.
Ihlelwe nguBarbara Rolek
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 1788 |
| Inani lamafutha | 134 g |
| I-Fat egcwele | 13 g |
| I-Fat Unsaturated | 90 g |
| I-cholesterol | 57 mg |
| I-sodium | I-1,235 mg |
| Ama-carbohydrate | 102 g |
| I-Fiber Dietary | 14 g |
| Amaphrotheni | 52 g |