Le Bowl High-Falafel Bowl Yenzela Isidlo Sasemini Esanelisayo

-Delile

• Kwakhiwe kabusha i-Falafel Bowl
• Buyekeza kwe-

Kulula ukulengiswa kuzo zonke izinto okufanele uzinqume noma unciphise lapho uzama ukunciphisa isisindo, kepha ugxile kokumele ukwenzeengeza ekudleni kwakho kungaba namandla ngendlela efanayo.

Kungakhathaliseki ukuthi yiziphi izinjongo zakho zokulahlekelwa isisindo, kunento eyodwa okufanele uyifake ekudleni kwakho: i-fiber.

I-fiber yokudla ibalulekile empilweni yokugaya ukudla, ukuphathwa kweshukela egazini, impilo yenhliziyo, kanye nokwehla kwesisindo (i-fiber ithatha isikhala esiswini, ikusize uzizwe ugcwele). Izincomo zamanje zansuku zonke zingamagremu angama-25 kuye kwangama-35, kepha abantu abaningi bayazabalaza ukushaya leyo thagethi. (Okuhlobene: Ucwaningo Luphakamisa Ama-carbohydrate Aphezulu Ku-Fiber Ayisihluthulelo Sempilo Enempilo)

Esinye sezizathu zokudla okususelwa ezitshalweni kucatshangwa ukuthi kunenzuzo enkulu empilweni iyonke okuqukethwe kwabo kwe-fiber ephezulu. Izithelo, imifino, amantongomane, imbewu, imidumba, nezinhlamvu eziphelele konke kuyimithombo emikhulu ye-fiber. (Okuhlobene: Izinzuzo Zokudla Ezisekelwe Ezitshalweni Wonke Umuntu Okufanele Akwazi)

Le iresiphi ephefumulelwe nge-falafel iyindlela emnandi, elula yokukusiza uhlangabezane nezidingo zakho ze-fiber, futhi kuthatha imizuzu engaphansi kwengu-30 ukwenza!

Kwakhiwe kabusha i-Falafel Bowl

Isebenza 2

Izithako

Ama-chickpeas a-crispy:

• 1 15-oz can chickpeas, agezwe futhi azame
• 1 isipuni samafutha omnqumo
• 1/4 isipuni ngosawoti ngamunye we-paprika, ikhumini, nogalikhi
• Udoti kasawoti wasolwandle

Ukuxuba ilayisi ukholifulawa:

• 1 ithisipuni yamafutha omnqumo
• Ijusi likalamula
• 1 inkomishi parsley oqoshiwe
• 2 izinkomishi ukholifulawa erayisi noma broccoli
• Usawoti olwandle kanye nopelepele ukunambitha
• 2 izinkomishi baby kale noma ezinye imifino
• 1 inkomishi lisikiwe utamatisi we-cherry
• Imihlobiso ongayikhetha: i-feta cheese, i-hummus noma i-tzatziki

Izikhombisi-ndlela

1. Hlangisa i-ovini iye kuma-degree angama-400.
2. Hlanza futhi womise ama-chickpeas bese uphonsa ngamafutha omnqumo nezinongo ozifunayo (isib. impuphu kagalikhi, usawoti, upelepele, ikhumini, i-paprika).
3. Sabalalisa ama-chickpeas ebhodini lokubhaka bese uyosa ku-400 imizuzu engama-20 kuya kwengama-25 noma kuze kube yilapho usuhlaza. Shake izikhathi ezimbalwa ukuvimbela ukunamathela nokushisa. Beka eceleni.
4. Phakathi naleso sikhathi, epanini elikhulu, shisa amafutha omnqumo welayisi le-cauliflower. Engeza ukholifulawa olayisile ugovuze kuze kube yilapho iqala ukuthamba. Faka imifino notamatisi. Pheka kuze kube yilapho imifino isuswe kancane. Faka i-parsley. Susa ukushisa bese ucindezela kujusi kalamula. Beka eceleni.
5. Hlukanisa ingxube yerayisi ye-cauliflower phakathi kwezitsha ezimbili. Izitsha eziphezulu ezinama-crispy chickpeas. Hlobisa nge-feta, hummus, kanye/noma i-tzatziki.

Imininingwane yokondleka kwesitsha esisodwa ne-2 wezipuni feta nezipuni ezimbili ze-hummus: Ama-calories angama-385, amafutha ayi-15g (3g agcwele, 9g monounsaturated, 3g polyunsaturated), 46g total carbohydrate, 14g fiber, 16g protein, 500mg sodium, 142% vitamin C, 50% folate, 152% vitamin A, 27% magnesium, 19% potassium

Buyekeza kwe-