Sweet mbatata imwe yezvandinoda kudya! Haisi ivo chete vanokonzera mavhithamini, ndinofunga kuti vane unhu hunonakidza kupfuura mbatata yakachena. Nguva refu yapfuura, ndakanga ndine sweet potato falafel pamusana wezvinomera uye ndave ndichichida kubva iko. Munguva pfupi yapfuura, ndakasarudza kuedza kudzokorora kunakidza kwakanakisisa kwandakange ndava nako makore akawanda apfuura uye kwakabudirira. Pano, ini ndinogoverana newe kamukira yangu yekutapira falafel.
Iwe unogona kudya izvi zvakajeka kana kudira muto mutsva pavari. Zvandinoda zvitsva zvinoshandiswa kushandisa iyi recipe ndevaroti yogurt muto, toum , uye tahini sauce .
Sekugadzirisa, iwe unogona kuvashandura zvakasviba necheka tsanga tsvuku yemucucu pamusoro, yakabatanidzwa pamwe neinoti.
Zvamunoda
- 2 mbatata yakakura
- 2 tablespoons kapu yeupfu
- 1 inogona chickpeas (yakashambidzwa uye yakatswa)
- 1 huru yellow eiii (diced)
- 2 tablespoons garlic (minced)
- 2 teaspoons itsva parsley
- 1 teaspoon cumin
- 1 1/2 teaspoon coriander
- 2 tablespoons mumonamu
- 1/2 teaspoon munyu
- mbeu yesame
Nzira Yokuita Izvo
- Preheat oven kusvika 425 degrees F. Bhakira mbatata kweawa rimwe chete kana kuti vangabayiwa neforogo. Zvimwewo, iwe unogonawo microwave sweet litate kusvikira wapedza (kazhinji maminitsi makumi maviri emiti yakakura madhayamate maviri, zvichienderana nemirairo yako.) Rega mbatata kuti itonhorere zvachose.
- Kana kamwe mbatata yakanyoroveswa, isa munzvimbo huru yekuvhenganisa ndiro uye shandisa neforogo. Wedzera furawa, chickpeas, onion, garlic, parsley, kumini, coriander, juisi yemononi uye munyu. Ramba uchiputika neforikiti kusvikira wasanganiswa zvakanaka uye yakanyatsogadziriswa. Iwe unogonawo kuisa zvose zvinoshandiswa mumutambo wekudya kana kuti blender kuti uite mashing nokukurumidza.
- Kushandisa maoko ako, melon baller, cookie scoop, kana pasipuni, fomu inosanganiswa mudiki mabhora uye nzvimbo pakabika pepa yakagadzirwa nekabika spray . Iva nechokwadi chokuti unovaisa anenge maviri masendimita mashoma. Fukidza nehuwandu hwehuwandu hwembeu. Chill falafel mipira mufiriji inenge maminitsi 45.
- Preheat oven kusvika kune 375 degrees F. Bvisa bhanika kubva mufiriji. Kana iwe uchida kuti mbatata yako falafel igare mubhokisi mavara, ivaiisa mukati uye mugadzirire kwemaminitsi anenge gumi nemaminitsi gumi nemaviri.
- Iwe unogonawo kuatapudza neforogo usati wagadzirira falafel petty patty. Izvi zvakakosha pita sandwiches kana saladi. Yeka kwemaminitsi 8-10 pa 375 degrees F.
Leftover Sweet Potato Falafel?
Zvipfeko zvinogona kuponeswa kana zvakaputirwa uye zvakafirwa kwemaawa makumi maviri nemaviri. Dzorerazve muchoto kana mu microwave. Ndinofarira kushandisa zvangu zvakasara mumuchero wemahombe ne tahini sauce yekupfeka. Izvo zvinokwanawo pita pockets ne lettuce, makango, tomato, uye tahini sauce kana garlic sauce.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 319 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 538 mg |
| Carbohydrates | 56 g |
| Dietary Fiber | 10 g |
| Protein | 12 g |