Iyi iri Nyore Yakabikwa Falafel Salad Recipe Inogadzira Kudya Kwemasikati Kugadzirira Kamhepo

Zvemukati

• Yakabikwa Falafel Salad Recipe
• Ongororo ye

Kuedza kushanda yakawanda yemiti-yakavakirwa mapuroteni mune kwako kudya? Iyo chickpea inozvininipisa ine zvakawanda zvekupa, ine anenge magiramu matanhatu ekuzadza fiber uye 6 magiramu eproteiniti pa 1/2-kapu inoshumira. Uyezve, hapana chikonzero chekungovakanda mbishi uye vasina kupfeka pasadhi; falafel (iyo, ICYDK, inogadzirwa kubva kuhuku) inzira inonaka yekuwedzera iyi legume-pamwe nemhando dzakasiyana-siyana uye kunaka-pakudya kwako svondo rino.

Tsika falafel yakabikwa, asi zviri nyore kwazvo kuzvibika panzvimbo. Kunze kwekuita sarudzo ine hutano, zvakare zvakashata zvakanyanya. Ishumire pamusoro pesaladhi kuti uchengetedze carbs mukuenzanisa nemamwe macros ako anokosha.

Iyi kamukira inogadzira falafel yakawedzera kuitira kuti ugone kushandisa zvasara muvhiki rese kana mune mamwe masaradhi kana pamusoro peiriififura mupunga nemavheji - zvakanyatsonaka neyakaomeswa kana yakakangwa soplant, zucchini, uye tsvuku mhiripiri-uye feta. (Kana mune mamwe mapeji eMediterranean ane hutano.)

Yakabikwa Falafel Salad Recipe

Inoita: Inenge gumi nematanhatu zvidimbu zvefalafel, 2 saladi

Nguva yose: 35 maminitsi

Zvinoshandiswa

Pamusoro pe falafel:

• 1 15-ounce inogona chickpeas
• 1/2 mukombe yakachena parsley, yakagurwa
• 1/2 teaspoon kumini
• 1/2 teaspoon yakasvuta paprika
• 1 garlic clove
• 2 tablespoons fresh lemon juice
• 1 tablespoon pasi furakisi
• Gungwa munyu
• Mhiripiri
• 1-2 mashupuni emvura mvura sezvinodiwa kuti uwedzere

Zvekupfeka:

• 1/4 mukombe wakajeka yogati
• 2 tablespoons muto wemonimu
• 1/4 teaspoon dill yakaomeswa
• 1/4 teaspoon garlic powder
• Gungwa munyu uye pepper kuti toravira
• 1/4 mukombe yakanyatsocheka cucumber (kusarudza)

Zve saladhi:

• 1/2 mukombe mutsva mint, yakagadzirwa zvakanaka
• 1/2 mukombe yakachena parsley, yakagadzirwa zvakanaka
• 1 yepakati cucumber, yakachekwa kuita 1/2-inch wedges
• 10 cherry matomatisi, hafu
• 2 makapu akasanganiswa girini
• 1 mukombe kolifulawa mupunga (mbishi kana zvishoma yakabikwa)
• 1/4 mukombe feta cheese
• Zvingasarudzwa: 2 mashupuni hummus kana babaganoush

Mafambiro:

1. Preheat oven kusvika 375 ° Fahrenheit.
2. Sanganisa zvese falafel zvinoshandiswa kunze kwemvura mune processor yekudya. Pura kusvika wakatsetseka asi usina kucheneswa. Wedzera mvura chipunu chimwe panguva kuti utsvedze, sezvinodiwa.
3. Gadzira pepa rakavezwa-rakagadzirwa bheka. Gadzira mukanyiwa kuita mabhora madiki (anenge gumi nematanhatu) uye woisa papepa rekubheka. Rongedza bhora rimwe nerimwe kuita diki diki.
4. Bika kwemaminetsi gumi kusvika ku12 kune rumwe rutivi kana kusvika uchangotanga kusvava.
5. Zvichakadaro, gadzira kupfeka: Svina pamwe yogati, muto wemonimu, nezvinonhuwira. Mutete nemvura kana uchida. Peta mucucumber kana uchishandisa. Kuisa parutivi.
6. Isa zvinhu zvose zve saladhi kunze kwe hummus mundiro huru. Wedzera kupfeka, uye kukanda zvakanaka kusanganisa.
7. Gurai saladhi pakati pemahwendefa maviri. Tambanudza imwe neimwe ndiro ine falafel ina. Pamusoro nehummus kana babaganoush, kana zvichidikanwa.

Ongororo ye