Zakudya Zabwino Zapatata Falafel Ndi Sa'atar Zested Sauce Yogurt

Zakudya Zofunikira (potumikira)

Zikhala - 316

Mafuta - 14g

Carbs - 38g

Mapulotini - 12g

Nthawi Yonse 105 min
Konzani 30 min , Cook 75 min
Mapemphero 4 (4 mipira + 2 T msuzi aliyense)

Mbatata ya mbatata ndi wokondedwa wa m'dzinja yomwe nthawi zambiri imawombera zakudya zosadabwitsa-ndipo chifukwa chabwino! Iwo ali otsika mu carotenoid beta-carotene, yomwe ili patsogolo pa Vitamini A.

Carotenoids ndi antioxidants zomwe zimayambitsa chitetezo chokwanira ndi kuteteza kansana. Chinsinsichi chimagwiritsa ntchito mbatata monga maziko a falafel yamoto. Gwiritsani ntchito falafel mu tirigu wambiri wa tirigu ndi chimbudzi chachikulu cha mchere wofiira wa tahini yogurt ndi masamba ambiri obiriwira ndi zitsamba.

Zosakaniza

• Mbatata zowirira ziwiri
• 1.5 supuni yapuni pansi chitowe
• Supuni 1 pansi coriander
• Supuni 1 ya'atar
• 1/4 chikho chodulidwa mwatsopano parsley kapena cilantro
• Supuni 2 zatsopano mandimu (kuchokera ku themu ndimu)
• 1 chikho cha chickpea ufa
• 1/4 supuni ya supuni mchere
• Supuni 2 supuni ya canola, yopuma
• 1 chikho chochepa mafuta yogurt
• Supuni 2 tahini
• 1/2 supuni ya supuni ya mandimu
• Supuni imodzi ya mandimu
• Supuni 1 pansi chitowe
• 1/2 supuni ya tiyi ya''atar
• 1/4 supuni ya supuni mchere
• Supuni 2 zophika parley kapena cilantro
• 1 yaying'ono adyo clove, yosindikizidwa kapena woponderezedwa kukhala phala

Kukonzekera

1. Chotsani uvuni ku 425F.
2. Gwiritsani mbatata kuzungulira ndi mphanda, kukulunga mu zojambulazo, ndi kuphika mu uvuni kwa mphindi 45 mpaka ola, mpaka mutha. Mulole ozizira.
3. Pewani mnofu wamkati mwa mbatata ndikuika mu mbale yayikulu. Sungani mbatata ndi kuwonjezera pa zonunkhira, zitsamba, mandimu la mandimu, ufa wa chickpea, madzi a mandimu, ndi mchere.
4. Ikani chosakaniza mu firiji kwa mphindi makumi atatu ndi makumi asanu ndi limodzi (60) kuti muwoneke ndikukhazikika (mungathe kuchita izi pasanapite nthawi ndikukhala mufiriji usiku wonse).

1. Sakanizani chisakanizo cha falafel ndi supuni yowonjezera ndikupaka mipira.
2. Kutenthetsa chitsulo chosungunuka kapena skillet cholemera pa sing'anga kutentha kwakukulu. Onjezerani supuni 1 ya supuni ya canola ndikuponya theka la mipira ya falafel. Kuphika mphindi zitatu pambali kapena mpaka golide wofiira pamtunda ndikuphika mkati. Bwerezani ndi mafuta otsala a supuni ndi falafels.
3. Kuphika msuzi wa yogurt: Whisk pamodzi yogurt, tahini, zest ndi mandimu, zonunkhira, mankhwala a mchere, ndi adyo. Sakani ndi kusintha zofunikira ngati mukufunikira.
4. Gwiritsani ntchito falafels mu sangweji ya pita kapena pa saladi ndi msuzi wa yogurt msuzi, masamba ophwanyika, ndi zitsamba zina.

Zosakaniza Zosakaniza ndi Zobwereza

Yesetsani izi ndi makapu 1.5 msuzi m'malo mwa mbatata ya mtundu womwewo ndi zakudya zabwino ndi zakudya zosiyana.

Simungathe kukhala ndi mkaka? Mmalo mwa msuzi wa yogurt, tumizani falafel ndi kunyeketsa nkhuku zofiira ndi anyezi wofiira ndi zitsamba, zopangidwa ndi zokongoletsera kapena sitolo yogula hummus , kapena kusakaniza gawo limodzi monga tahini paste ndi madzi okhala ndi mandimu ndi adyo kuti alawe.

Kukhala ndi kampani? M'malo moyika falafel mu sangweji, pangani mbale ya mezze ndi falafel ndi gulu la saladi ya Mediterranean (ganizirani phwetekere ndi nkhaka, tabouli, kapena kabichi slaw) ndi kumwaza sauces ndi kufalitsa (hummus, babaganoush) .

Malangizo Ophika ndi Kutumikira

Kuwotcha mbatata tsiku kapena 2 kuti muthamangitse njira yopangira falafel.

Phulani zikopa za mbatata zotayidwa pa pepala lophika ndikukaka mafuta pang'ono ndi kuphika mu uvuni wa 350F kwa mphindi 20 mpaka 30 mpaka zikopa zakhala zokoma kwambiri.

Msuzi wa mtini wa tahini yogurt uli ndi katsabola kamodzi kake, kamene kamakhala ndi mavitamini abwino kwambiri. Mafinya, odulidwa, kapena opunduka adyo ali ndi zothandizira kupanga kampani yotchedwa allicin, yomwe imathandiza kupanga mitundu yambiri ya mankhwala omwe angathandize kupeŵa matenda aakulu monga khansara ndi matenda a mtima. Mukamadula adyo omwe amatha kuphika, muwalole kuti apumule pamtunda kwa mphindi khumi musanaphike kuti muthe kukonzekera allicin musanayambe adyo.

Njira imeneyi ikutsatira ndondomeko zowathandiza komanso njira zothandizira khansa zomwe zinanenedwa ndi American Institute for Cancer Research.