Falafel ke protheine e tsotehang e tletseng litsela tse ngata tse tloaelehileng har'a lihlopha. Leha ho le joalo, ntle le haeba u na le fryer e tebileng, e ka ba ntho e thata ho etsa lapeng. 'Me, esita le haeba u na le fryer e tebileng, ho ba bangata, ho etsa falafel ka tsela ena e ka nna ea e-ba ntho e tšosang.
Kenya falafel e entsoeng ka ontong. E na le tatso e monate ea falafel ea setso e nang le mafura a mangata haholo!
Seo U tla se Hloka
- 3 cloves garlic
- 1 e nyane e nang le eiee e khubelu, e qhibililoe ebile e le halofo
- Likopi tse 2 tse phehiloeng, tse ka kenngoang ka makotikoting kapa tse phehiloeng ho omella, tse tšolotsoeng le ho hlatsoa
- 1/2 teaspoon fatše coriander
- 1 teaspoon fatše kutu
- 1 teaspoon letsoai
- 1 teaspoon phofo e bakang
- 1 kopi ea khockpea (eo hape e tsejoang e le garbanzo phofo ea linaoa kapa besan)
- Dipole tse 4 tse fokolisa parsley e ncha
- Li-tablespoons tse 4 li qhibiliha makhasi a hloekileng a cilantro
- 1 1/2 tablespoons ho pheha oli (mohloaare o khothalletsang)
- 1/4 teaspoon fatše pepere e ntšo
Kamoo U ka e Etsang
Preheat ontong ea hau ho likhato tse 400 Fahrenheit. Hang ha sebone se se se fetile pele, hlophisa li-clove tse 3 le li-onion tse khubelu holim'a sejana se seng sa ho baka 'me se chese ka metsotso e ka bang 27 ho fihlela fereko e bonolo. Tlosa ho tloha ka ontong, empa u se ke ua e tima. Lumella konofolo le boea bo bofubelu hore bo pholile metsotso e ka bang 10.
Beha konofolo e halikiloeng le onion e khubelu ka sekotlolo sa lijo tsa motlakase hammoho le li-chickpe tse phehiloeng, coriander fatše, komine ea fatše le letsoai.
Puree li-chickpeas ho fihlela li boreleli, li emisa metsotso e meng le e meng e mashome a mabeli kapa a mararo ho senya sekotlolo sa lijo, kapa ha ho hlokahala. Motsoako o lokela ho ba ho lumellana ha hummus e teteaneng ka mor'a ho kopanya.
Fetisetsa puree ea chickpea sekotlolo se seholo. Eketsa phofo ea bohobe le phofo ea phofo 'me u pene ka bonolo ho kopanya le ho aba lipakeng tsa motsoako oa chickpea. Phunya ka har'a parsley le cilantro e khethiloeng. U sebelisa matsoho a hloekileng le a omileng haholo, sebetsa motsoako ka hlama, u eketsa phofo ea chickpea e eketsehileng ha ho hlokahala. Arola hlama ka libolo tse peli 'me u hatelle ka bonolo hore u kene ka har'a li-pucks, tse ka bang 1 1/2 cm.
Lokisetsa falafel e sa hlajoang ka pampiri e entsoeng ka letlalo e koahele lesela la cookie 'me u phunyeletse litlhōrō tsa falafel patties ka 1/2 ea palo ea oli ea pheho e hlokahalang. Flip le ho phunya lehlakoreng le leng la falafel le oli e setseng - mohlomong ha ho hlokahale hore u sebelise oli eohle eo ue hlokang. Fafatsa karolo e le 'ngoe ea li-patla falafel le pepere e ntšo e fatše.
Tlatsoa ka ontong e hahiloeng pele ho nako ka metsotso e 15, ebe u fa falafel ho feta 'me u chese metsotso e 15 ho ea ho e 18, kapa ho fihlela e le putsoa e khauta, e nkhang hamonate' me e phehoe hohle.
Thabela ho kenngoa ka pita, ka holim'a salate, kapa ka lijo tsa motšehare kapele le habonolo.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 471 |
| Total Fat | 13 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 670 mg |
| Li-carbohydrate | 73 g |
| Fiber Fiber | 12 g |
| Liprotheine | 19 g |