Iresiphi yesaladi elula yeFalafel yenza isidlo sasemini silungiselele umoya

Umxholo

• Iresiphi yesaladi yeFalafel
• Uphengululo lwe

Ukuzama ukusebenza ngakumbi kwiprotein esekwe kwisityalo kukutya kwakho? I-chickpea ethobekileyo inokunika okuninzi, malunga ne-6 yeegramu zokugcwalisa ifayibha kunye ne-6 gram yeprotheni nge-1/2-indebe yokukhonza. Kwaye akukho mfuneko yokuba uziphose ziluhlaza kwaye uhambe ze kwisaladi; I-falafel (ethi, ICYDK, yenziwe nge-chickpeas) yindlela emnandi yokongeza ezi ndidi zemidumba kunye nencasa-kwizidlo zakho kule veki.

I-falafel yesiko iyosiwa, kodwa kulula kakhulu ukuyibhaka endaweni yoko. Ngaphandle kokuba lukhetho olusempilweni, lukwayinto encinci emdaka. Yikhonze phezu kwesaladi ukugcina i-carbs ilungelelene kunye nezinye iimacros zakho ezibalulekileyo.

Le recipe yenza i-falafel eyongezelelweyo ukuze ukwazi ukusebenzisa intsalela kwiveki yonke okanye kwiisaladi ezininzi okanye phezu kwerayisi ye-cauliflower kunye ne-veggies-iyinto enomdla kakhulu kunye ne-eggplant eyosiweyo okanye eyosiweyo, i-zucchini, kunye ne-pepper ebomvu-kunye ne-feta. (Okanye kwezi ndlela zokupheka zisempilweni zeMeditera.)

Iresiphi yesaladi yeFalafel

Yenza: Malunga neziqwenga ezili-16 ze-falafel, iisaladi ezi-2

Ixesha lilonke: imizuzu engama-35

Izithako

Kwifalafel:

• I-1 15-ounce can chickpeas
• I-1/2 indebe iparsley entsha, etyongwe
• 1/2 ithisipuni ikumin
• I-1/2 ithisipuni itshaye i-paprika
• 1 i-clove yegalikhi
• Iipuniwe ezi-2 zejusi yelamuni entsha
• 1 icephe yeflakisi yomhlaba
• Ityuwa yolwandle
• Ipelepele
• 1-2 amacephe amanzi njengoko kufuneka anciphise

Ukunxiba:

• I-1/4 yekomityi ye-yogurt
• Iipunipo ezi-2 zejusi yelamuni
• I-1/4 ithisipuni idill eyomileyo
• 1/4 ithisipuni umgubo wegalikhi
• Ityuwa yolwandle kunye nepepper ukunambitha
• Ikomityi ye-1/4 icekeceke kancinci ikhukhamba (ngokuzithandela)

Ngesaladi:

• I-1/2 indebe ye-mint esitsha, ecoliweyo
• 1/2 indebe yeparsley entsha, inqunyulwe kakuhle
• Ikhukhamba eli-1 eliphakathi, lisikiwe kwi-1/2-intshi wedges
• Iitumato ezili-10 ze-cherry, isiqingatha
• 2 iikomityi eziluhlaza ezixutywe
• 1 ikomityi ye-cauliflower irayisi (eluhlaza okanye iphekwe kancinci)
• 1/4 indebe feta cheese
• Ukuzikhethela: iipunipoli ezi-2 ze-hummus okanye i-babaganoush

Imikhombandlela:

1. Ukuphelisa i-oven ukuya kwi-375 ° Fahrenheit.
2. Hlanganisa zonke izithako ze-falafel ngaphandle kwamanzi kwiprosesa yokutya. Pulse kude kube lula kodwa kungacoci. Yongeza amanzi icephe elinye ngexesha ukuze ugudise, njengoko kufuneka.
3. Gcoba iphepha lokubhaka elifakwe i-foil. Yenza intlama ibe ziibhola ezincinci (malunga ne-16 iyonke) kwaye uyibeke kwiphepha lokubhaka. Gcwalisa ibhola nganye kwindawo encinci.
4. Bhaka imizuzu eli-10 ukuya kweli-12 kwicala ngalinye okanye kude kuqale ukuba mnyama.
5. Okwangoku, yenza isinxibo: Hlanganisa i-yogurt kunye nejusi yelamuni kunye neziqholo. Gcoba ngamanzi ukuba uyanqwena. Songa ikhukhamba xa usebenzisa. Bekela ecaleni.
6. Beka zonke izithako zesaladi ngaphandle kwe-hummus kwisitya esikhulu. Yongeza ukugqoka, kwaye uphonsa kakuhle ukudibanisa.
7. Yahlula isaladi phakathi kwamacwecwe amabini. Phezulu ipleyiti nganye nge-falafel ezine. Phezulu ngehummus okanye babaganoush, ukuba uyafuna.

Uphengululo lwe