Iyi High-Fiber Falafel Bowl Inoita Yekugutsa Mediterranean Lunch

Zvemukati

• Yakagadziriswa Falafel Bowl
• Ongororo ye

Zviri nyore kusungirirwa pazvinhu zvese zvekucheka kana kucheka kumashure paunenge uchiedza kuderedza uremu, asi uchitarisa pane zvekuita.wedzera Kudya kwako kunogona kunge kwakasimba zvakadaro.

Kunyangwe zvako uremu hwekurasikirwa, pane chinhu chimwe chete chaunofanira kuwedzera pane zvaunodya: fiber.

Dietary fiber inokosha kune utano hwekudya, kutonga kweshuga yeropa, utano hwemwoyo, uye kuora muviri (fiber inotora nzvimbo mudumbu, ichikubatsira kuti unzwe wakakwana). Kurudziro yemazuva ese ndeye 25 kusvika 35 magiramu, asi vanhu vazhinji vanonetsekana kurova icho chinangwa. (Zvakaenderana: Kudzidza Kunopa Makabhohaidhireti Akakwira MuFiber Ndiwo Kiyi yeHupenyu Hutano)

Chimwe chezvikonzero chekudyara-kwakavakirwa kudya kunofungidzirwa kuve kwakanyanya kubatsira pahutano hwakazara ndeye yavo yepamusoro fiber zvemukati. Zvibereko, miriwo, nzungu, mhodzi, nyemba, uye zviyo zvose zvakakura zvefiber. (Zvakaenderana: Iyo Yekudyara-Yakavakirwa Diet Inobatsira Munhu wese Anofanira Kuziva)

Iyi falafel-yakafuridzirwa resipi inonaka, iri nyore nzira yekukubatsira kusangana nezvinodiwa zvefiber, uye zvinotora isingasviki maminetsi makumi matatu kugadzira!

Yakagadziriswa Falafel Bowl

Inoshanda 2

Zvinoshandiswa

Nezve crispy chickpeas:

• 1 15-oz inogona chickpeas, yakashambidzwa uye kuyedzwa
• 1 tablespoon mafuta omuorivhi
• 1/4 teaspoon imwe neimwe paprika, kumini, uye garlic munyu
• Dash yegungwa munyu

Kune iyo koliflower mupunga musanganiswa:

• 1 teaspoon mafuta omuorivhi
• Ndimu muto
• 1 mukombe yakakoswa parsley
• 2 makapu akabikwa cauliflower kana broccoli
• Gungwa munyu uye pepper kuti toravira
• 2 makapu mwana kare kana mamwe magidhi
• 1 kapu yakachekwa cherry tomate
• Zvingasarudzwa garnishes: feta cheese, hummus kana tzatziki

Mirayiridzo

1. Preheat oven kusvika 400 degrees F.
2. Shamba uye woomesa chickpeas uye ukanda nemafuta emuorivhi uye zvinonhuwira zvaunoda (ex. garlic powder, munyu, pepper, kumini, paprika).
3. Paridza nhokwe pabheka uye gocha pamazana makumi mana kwemaminetsi makumi maviri nemashanu kana kusvika crispy. Kuzunungusa kashoma kudzivirira kunamatira nekupisa. Kuisa parutivi.
4. Zvichakadaro, muhombe skillet, kupisa mafuta omuorivhi kune cauliflower mupunga. Wedzera rikoriflower yakachekwa uye fambisa kusvikira yatanga kunyevenuka. Wedzera miriwo uye tomate. Bika kusvikira girinhi yasvava zvishoma. Vhura muparsley. Bvisa kupisa uye svina muto wemonimu. Kuisa parutivi.
5. Govanisa cauliflower mupunga musanganiswa pakati pembiya mbiri. Pamusoro ndiro ine crispy chickpeas. Gadzirira ne feta, hummus, uye / kana tzatziki.

Ruzivo rwekudya kwendiro imwe ine maspuni 2 feta uye maspuni maviri ehummus: 385 macalorie, 15g mafuta (3g akazara, 9g monounsaturated, 3g polyunsaturated), 46g yakazara carbohydrate, 14g fiber, 16g protein, 500mg sodium, 142% vhitamini C, 50% folate, 152% vhitamini A, 27% potassium magnesium, 19% potassium

Ongororo ye