Le Bowl-Falafel Bowl ePhakamileyo yenza isidlo sasemini esanelisayo

Umxholo

• I-Falafel Bowl eyakhiwe ngokutsha
• Uphengululo lwe

Kulula ukuxhonywa kuzo zonke izinto ukusika okanye ukusika kwakhona xa uzama ukunciphisa umzimba, kodwa ugxile kokuyongeza kwisondlo sakho kunokuba namandla.

Nokuba uthini na ngeenjongo zakho zokulahleka kobunzima, inye into ekufuneka uyongezile kukutya kwakho: ifayibha.

Ifayibha yokutya ibalulekile kwimpilo yokwetyisa, ulawulo lweswekile yegazi, impilo yentliziyo, kunye nokwehla kobunzima (ifayibha ithatha indawo esiswini, ikunceda uzive ugcwele). Iingcebiso zangoku zemihla ngemihla ziyi-25 ukuya kwi-35 grams, kodwa abantu abaninzi bayasokola ukubetha loo njongo. (Eyeleleneyo: Uphononongo lucebisa iiCarbohydrates eziPhezulu kwiFayibha ziSitshixo kuBomi obusempilweni)

Esinye sezizathu zokutya okusekwe kwizityalo kucingelwa ukuba kuluncedo kwimpilo iyonke ngumxholo wefayibha ephezulu. Iziqhamo, imifuno, amandongomane, iimbewu, iimbotyi kunye neenkozo ezipheleleyo zizinto zonke ezinemithombo yefayibha. (Izinto eziNxulumeneyo: IiNzuzo zokuTya eziSekwe kwiSityalo wonke umntu kufuneka azi)

Iresiphi ephefumlelweyo yefalafel yindlela emnandi, elula yokukunceda uhlangane neemfuno zakho zefayibha, kwaye kuthatha imizuzu engaphantsi kwama-30 ukwenza!

I-Falafel Bowl eyakhiwe ngokutsha

Inceda i-2

Izithako

Iichickpeas ezi crispy:

• 1 15-oz itoti yee-ertyisi, ihlanjululwe yazanywa
• 1 icephe yeoyile ye-olive
• 1/4 ithisipuni i-paprika nganye, ikumin, kunye netyuwa yegalikhi
• Dash yolwandle ityuwa

Umxube welayisi wekholifulawa:

• 1 ithisipuni yeoli yeoli
• Ijusi yelamuni
• 1 indebe ecoliweyo iparsley
• 2 iikomityi erayisi cauliflower okanye broccoli
• Ityuwa yolwandle kunye nepepper ukunambitha
• Iikomityi ezi-2 zabantwana abadala okanye enye imifuno
• 1 indebe esisikiweyo iitumato zetsheri
• Iigarnishes ezikhethiweyo: i-feta cheese, i-hummus okanye i-tzatziki

Imikhombandlela

1. Ukuphelisa i-oven ukuya kuma-400 degrees F.
2. Hlanza kwaye uyomise i-chickpeas kwaye uphose ngeoli yeoli kunye neziqholo ezifunwayo (umz. umgubo wegalikhi, ityuwa, ipepile, ikumin, i-paprika).
3. Ukusasaza i-chickpeas kwiphepha lokubhaka kwaye ugcobe kwi-400 kwimizuzu engama-20 ukuya kwe-25 okanye kude kube yi-crispy. Vuthulula amaxesha ambalwa ukukhusela ukunamathela kunye nokutshisa. Bekela ecaleni.
4. Okwangoku, kwi-skillet enkulu, shushu ioli yeoli ye-cauliflower irayisi. Yongeza ikholifulawa erayisi kwaye ugxobhoze de iqale ukuthamba. Yongeza imifuno kunye neetamatato. Pheka kude kube yimifuno ipholile. Songa kwi parsley. Susa ubushushu kwaye ucofe kwijusi yelamuni. Bekela ecaleni.
5. Yahlula hlanganise irayisi ngomxube phakathi kwezitya ezimbini. Izitya eziphezulu ezinee-chickpeas ezinqabileyo. Gcoba nge-feta, hummus, kunye / okanye tzatziki.

Ulwazi ngesondlo kwisitya esinye esineepunipoyi ezimbini zokuhamba kunye neepunipoyi ezi-2 zehummus: Iikhalori ezingama-385, i-15g yamafutha (i-3g egcweleyo, i-9g monounsaturated, i-3g polyunsaturated), i-46g iyonke i-carbohydrate, i-14g ifayibha, i-16g protein, i-500mg sodium, i-142% ye-vitamin C, i-50% ye-folate, i-152% ye-vitamin A, i-27% ye-magnesium, i-19% ye-potassium

Uphengululo lwe