Litapole tse monate ke e 'ngoe ea lijo tseo ke li ratang haholo! Hase feela hore ba na le livithamine tse ngata, ke nahana hore li na le tatso e monate ho feta litapole tse tšoeu. Khale koana, ke ne ke e-na le litapole tsa falafel litapole tsa limela 'me ke' nile ka li lakatsa ho tloha joale. Morao tjena, ke entse qeto ea ho leka ho khutlisa tatso eo e ntle eo ke neng ke e-na le eona lilemong tse ngata tse fetileng mme ke atlehile. Mona, ke arolelana le uena recipe ea ka ea litapole falafel.
U ka ja moriana o hlakileng kapa o omeletseng holim'a tsona. Litakatso tsa ka tseo ke li ratang ho li sebelisa ka khabisitsoeng ke konofolo ea yogurt moriri, toum le sauce ea tahini .
Joaloka mofuthu, u ka boela ua ba futhumatsa ka selahla se tšesaane sa likomkomere holimo, se tšoaretsoeng hammoho le menoana ea meno.
Seo U tla se Hloka
- 2 litapole tse kholo
- 2 tablespoons senoelo phofo
- 1 na li-chickpeas (tse hlatsoitsoeng le tse tšolotsoeng)
- 1 e kholo mosehla eiee (e tlotsitsoeng)
- 2 tablespoons garlic (minced)
- Lipopo tse 2 tse nyenyane tsa parsley
- 1 teaspoon komine
- 1 1/2 teaspoon coriander
- 2 tablespoons lero la lemone
- 1/2 teaspoon letsoai
- peo ea sesame
Kamoo U ka e Etsang
- Preheat oven ho 425 degrees F. Ho noa litapole ka nako e le 'ngoe kapa ho fihlela li ka hlajoa ka fereko. Ntle le moo, o ka boela oa pheha litapole tsa microwave ho fihlela o etsoa (hangata metsotso e 20 bakeng sa litapole tse kholo tse peli, ho itšetlehile ka microwave ea hau. Lumella litapole tse monate hore li pholile ka ho feletseng.
- Hang ha litapole tse monate li pholile, beha sebakeng se seholo sa ho kopanya 'me u kopanye ka fereko. Eketsa phofo, li-chickpe, onion, konofolo, parsley, komine, coriander, lero la lemone le letsoai. Tsoela pele ho pata ka fereko ho fihlela o kopantsoe hantle le e tsitsitseng. U ka boela ua beha lisebelisoa tsohle ho motlakase oa lijo kapa blender bakeng sa ho senya ka potlako.
- Sebelisa matsoho a hau, melon baller, cookie scoop kapa supuni, hlahisa motsoako ka libolo tse nyane le libakeng tse hlahisitsoeng ka sprayed. Etsa bonnete ba hore u li arohane ka lisenthimithara tse peli. Fafatsa ka bongata ba dipeo tsa sesame. Tlosa falafel libolo ka sehatsetsing ka metsotso e 45.
- Lokisetsa ho tlosa seheiti ho ea ho likhato tse 375 F. Tlosa bohobe bo bakang sehatsetsing. Haeba u rata hore falafel ea hau e monate e lule e le sebōpeho sa bolo, e behe holimo 'me u phehele metsotso e ka bang 10 ho ea ho e 12.
- U ka boela ua li pata ka fereko pele o pheha phoka e nyenyane ea falafel. Tsena li ntle bakeng sa li-sandwiches kapa salate. Pheha ka metsotso e ka bang 8-10 ho 375 degrees F.
Leftover Potato Potato Falafel?
Lihlahisoa li ka pholosoa haeba li koahetsoe li bile li e-s'o fihle lihora tse 24. Khutsa hape ka ontong kapa ka microwave. Ke rata ho sebelisa masala a ka ka salate e tala le sauce ea tahini bakeng sa ho apara. Li boetse li phethahetse ka pita e nang le lettuce, likomkomere, langa le le lej, le sauce ea tahini kapa sauce ea konofolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 319 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 538 mg |
| Li-carbohydrate | 56 g |
| Fiber Fiber | 10 g |
| Liprotheine | 12 g |