Le Recipe Yesaladi elula ye-Baked Falafel Yenza Isidlo Sasemini Silungiselele Umoya Ophakeme

-Delile

• I-Baked Falafel Isaladi Recipe
• Buyekeza kwe-

Uzama ukusebenzisa amaprotheni amaningi asekelwe esitshalweni ekudleni kwakho? I-chickpea ethobekile inokunikeza okuningi, cishe ngama-gramu ayisithupha okugcwalisa i-fiber kanye no-6 amagremu wamaprotheni nge-1/2-cup-service ngayinye. Ngaphezu kwalokho, asikho isidingo sokuvele uwajikijele eluhlaza futhi enqunu esaladini; i-falafel (okuyi-ICYDK, eyenziwe ngama-chickpeas) iyindlela emnandi yokwengeza lokhu kuhlukahluka kwe-legume-plus kanye ne-flavour-ekudleni kwakho kuleli sonto.

I-falafel yendabuko ithosiwe, kepha kulula kakhulu ukuyibhaka kunalokho. Ngaphandle kokuba inketho enempilo, kubuye kungcole kakhulu. Isebenzise ngaphezu kwesaladi ukugcina ama-carbs esilinganisweni namanye ama-macros wakho abalulekile.

Le recipe yenza i-falafel eyengeziwe ukuze ukwazi ukusebenzisa okusele kulo lonke isonto kuma-saladi amaningi noma ngaphezulu kwelayisi le-cauliflower ngama-veggies-kuthanda kakhulu isitshalo seqanda esosiwe noma esigosiwe, i-zucchini, nopelepele obomvu-ne-feta. (Noma kulezi ezinye zokupheka ezinempilo zaseMedithera.)

I-Baked Falafel Isaladi Recipe

Yenza: Cishe izingcezu eziyi-16 ze-falafel, amasaladi ama-2

Isikhathi esiphelele: imizuzu engu-35

Izithako

Okwe-falafel:

• 1 15-ounce can chickpeas
• 1/2 indebe iparsley entsha, eqoshiwe
• 1/2 isipuni cumin
• I-1/2 isipuni ibhema i-paprika
• 1 i-clove yegalikhi
• 2 wezipuni fresh lemon juice
• Isipuni esingu-1 somhlabathi ifilakisi
• Usawoti wolwandle
• Upelepele
• 1-2 wezipuni amanzi njengoba kudingeka ukuze mncane

Okokugqoka:

• I-1/4 indebe ye-yogurt elula
• 2 wezipuni kalamula
• 1/4 isipuni se-dill eyomile
• 1/4 isipuni se-garlic powder
• Usawoti olwandle kanye nopelepele ukunambitha
• I-1/4 indebe isikiwe ikhukhamba encane kakhulu (ngokuzithandela)

Okwesaladi:

• I-1/2 inkomishi yeminti entsha, eqoshiwe
• 1/2 indebe fresh parsley, oqoshiwe
• Ikhukhamba eli-1 eliphakathi, lisikiwe ku-1/2-intshi wedges
• 10 utamatisi we-cherry, uhhafu
• 2 izinkomishi imifino exutshwe
• 1 inkomishi irayisi ukholifulawa (okuluhlaza noma okuphekwe kancane)
• 1/4 indebe ye-feta cheese
• Okuzikhethela: izipuni ezimbili ze-hummus noma i-babaganoush

Imikhombandlela:

1. Hlangisa i-ovini iye ku-375 ° Fahrenheit.
2. Hlanganisa zonke izithako ze-falafel ngaphandle kwamanzi ku-processor yokudla. Pulse uze ubushelelezi kepha ungacwengisiswa. Faka isipuni esisodwa samanzi ngasikhathi sinye ukuze ubushelelezi, njengoba kudingeka.
3. Gcoba ishidi lokubhaka eline-foil. Yenza inhlama ibe amabhola amancane (angaba yi-16 isiyonke) futhi ubeke eshidini lokubhaka. Gcwalisa ibhola ngalinye libe yindawo encane.
4. Bhaka imizuzu eyi-10 kuye kwengu-12 ohlangothini ngalunye noma kuze kube yilapho uqala ukuba nsundu.
5. Okwamanje, yenza okokugqoka: Hlanganisa i-yogurt, ujusi kalamula nezinongo. Zizacise ngamanzi uma uthanda. Songa kukhukhamba uma usebenzisa. Beka eceleni.
6. Beka zonke izithako zesaladi ngaphandle kwe-hummus endishini enkulu. Engeza ukugqoka, bese uphonsa kahle ukuxuba.
7. Hlukanisa isaladi phakathi kwamapuleti amabili. Phezulu ipuleti ngalinye ngama-falafel amane. Phezulu nge-hummus noma babaganoush, uma ufisa.

Buyekeza kwe-