Li-recipe tsa falafel tse tloaelehileng li sebelisa li-chickpeas tse omisitsoeng li ka ja nako. Ho tsuba linaoa le ho tlosa likhetla ha ho loketse ho ba nang le bophelo bo phethehileng. Kakaretso ena ea falafel e na le lisebelisoa tse fokolang tse fokolang nako ea ho itokisa. E phethehile ho ba batlang phetoho e bonolo ea falafel.
Seo U tla se Hloka
- 1 15 oz. e ka
- li-chickpeas (tse tšolotsoeng)
- 1 seaplane onion (khabeloa chopped)
- 1popopo konofolo (minced)
- 2 tablespoons a hloekileng
- parsley (e khaotsoeng hantle)
- 1 teaspoon
- coriander
- 3/4 teaspoon
- komine
- 1/2 teaspoon letsoai
- 2 tablespoons phofo
- Likopi tse 3 oli (kapa chelete e hlokahalang bakeng sa ho tsuba,
- canola kapa meroho)
Kamoo U ka e Etsang
- Kopanya li-chickpeas, konofolo, onion, coriander, komini, letsoai le pepere (ho latsoa) ka sekotlolo sa seaplane. Kenya phofo mme u kopane hantle.
- Tsamaea ea majoe, ho etsa bonnete ba ho kopanya lisebelisoa hammoho. U ka boela ua kopanya lisebelisoa ho motlakase oa lijo. U batla hore phello e be pontšo e teteaneng.
- Etsa motsoako ka libolo tse nyenyane, tse ka bang boholo ba phala ea ping-pong. Shebeletse fatše.
- Fry ka ligrama tse 2 tsa oli ho 350 F ho fihlela e le putsoa ea khauta (metsotso e 2 ho isa ho e 5).
- Sebeletsa falafel ka boeona, kapa ka bohobe bo chesang ba pita le li-veggies, kapa sauce ea tahini .
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 745 |
| Total Fat | 15 g |
| Fat Satated | 2 g |
| Fat Unsaturated | 5 g |
| Cholesterol | 0 mg |
| Sodium | 1,037 mg |
| Li-carbohydrate | 124 g |
| Fiber Fiber | 23 g |
| Liprotheine | 33 g |