Falafel is protein yakawanda yakazadza nzira huru iyo inozivikanwa pakati pemakungwa. Zvisinei, kunze kwekuti iwe uine yakadzika fryer, zvinogona kunge zvisiri nyore kuita kumba. Uye, kunyange kana iwe uine fry yakadzika, kune vakawanda, kuita falafel nenzira iyi kunogona kunge kunotyisa.
Pinda ovheni bheed falafel. Iyo inofadza zvose zvinonaka zvinonaka zve falafel yekare nemafuta mashoma mashoma!
Zvamunoda
- 3 clove garlic
- 1 tsvuku tsvuku yeiii, yakasungirirwa uye hafu
- 2 makapu akabikwa chickpeas, kana makedheni kana kubikwa kubva pakaoma, akadonhwa uye akacheneswa
- 1/2 teaspoon pasi coriander
- 1 teaspoon pasi cumin
- 1 teaspoon munyu
- 1 teaspoon baking powder
- 1 mukombe chickpea upfu (unozivikanwawo segarzozo yehwuji yehwuji kana kuti besan)
- 4 tablespoons minced fresh parsley
- 4 tablespoons minced fresh cilantro mashizha
- 1 1/2 tablespoons kubika mafuta (inopa maorivhi)
- 1/4 teaspoon pasi pasi pepiresi
Nzira Yokuita Izvo
Preheat oven yako kusvika kune madigiri 400 Fahrenheit. Imwe nguva huni inopisa, ronga 3 cloves garlic uye tsvuku yeiii pane imwe duku kubika ndiro uye yakagochera kwemaminitsi makumi maviri nemashanu, kusvikira yeforikiti yerineni. Bvisa kubva muchoto, asi usatora huni. Rega garlic uye muto weiii kuti utonhorere kwemaminitsi gumi.
Isai goroki yakakangwa uye tsvuku yeiii mubiya chekugadzira zvokudya pamwe chete nehockpeas yakabikwa, pasi coriander, pasi cumin, uye munyu.
Puree iyo chickpeas kusvikira yakanyorovesa, iga imwe neimwe yepiri yechipiri kana yakadaro kuti inyore ndiro yezvokudya, kana zvichidikanwa. Iko kusanganiswa kunofanira kuva kusagadzikana kwee thick hummus mushure mekunyonganiswa.
Tumira chickpea pure kune ndiro huru. Wedzera hupfu hwebibi uye hupfu hwechickpea uye peta zvinyoronyoro kuti uyananise uye uparadzire mukusanganiswa kwechickpea. Fold muparsley yakasarudzwa uye cilantro. Uchishandisa maoko akachena uye akaoma, shandisa musanganiswa muchidya, uchiwedzera hupfu hwechickpea sezvaunoda. Gurai mukanyiwa mu-2-inch bhola uye mofanyisa zvinyoronyoro kuti muve mumapucks akaputika, anenge 1 1/2 masendimita yakafara.
Gadzirai falafel isina kuvharwa pamapepa echinyorwa akavhara cookie sheet uye mushure mokukanda zvigaro zve falafel patties ne 1/2 yehuwandu hwekubika mafuta. Flip pamusoro uye udimbure rumwe rutivi rwe falafel nemafuta akasara - iwe ungasafanira kushandisa mafuta ose anonzi. Fukidza rumwe rutivi rwefalafel patties nepasi pasi peputi.
Bika muvheni yependi yakapetwa kwemaminitsi gumi nemashanu, uye flip falafel pamusoro uye kubika mamwe maawa 15 kusvika ku18, kana kusvika kusvikira dhundu yegoridhe, inonhuhwirira uye yakabikwa mukati rose.
Farira zvakapfekedzwa kusvika pita, pamusoro pehodhi, kana sekukurumidza uye nyore nyore kwemazuva ekufamba.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 471 |
| Total Fat | 13 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 0 mg |
| Sodium | 670 mg |
| Carbohydrates | 73 g |
| Dietary Fiber | 12 g |
| Protein | 19 g |