Falafel , eo hangata e nkoang e le lijo tse potlakileng kapa lijo tsa seterateng Bochabela bo Hare, ha e le hantle ke lijo tse rarahaneng haholo. Tsela e tloaelehileng, e halikiloeng ke e tloaelehileng e fumanehang empa ha ho na lebaka le ke keng la etsoa. Hape, ntle le ho frying, recipe e na le boholo ba li-chickpeas tse phetseng hantle.
Setsi sa recipe se boetse se iketsetsa mekhoa e metle ea linaoa, linoko kapa meroho. Li-beet li eketsa tatso e monate le phepo e ngata. 'Me, haeba u ntse u apeha falafels, beet e thusa ho e boloka e le mongobo.
Sebeletsa tsena e le lijo tsa motšehare kapa li-snack ka hare ho salate ea Iseraele kapa u li sebelise ho e-na le li-meatball bakeng sa khetho ea lijo tsa meroho.
Seo U tla se Hloka
- 1 Beet e khubelu, e ts'oetsoe 'me e arohane
- Li-chickpeas tse 1 (li-canned li ntle, li hlatsoitsoe ebile li tšolotsoe)
- 1 Liaparo tsa konofolo, li qhibililoe
- 2 Tablespoons tahini sauce (
- sheba recipe mona )
- 1/4 Cup kaofela phofo ea morero
- 2 Litepisi tse khethiloeng parsley
- 1 Pumpo ea kemi
Kamoo U ka e Etsang
- E-ba le mocheso o chesang oane ho likhato tse 400.
- Eketsa beet, chickpeas, konofolo, sauce ea tahini, phofo, parsley le komine ho motlakase oa lijo. Pula ho fihlela motsoako o bokana empa ha ho hlokahale hore e be pente e boreleli. Nako le letsoai le pepere.
- Foromo ea 1 oz. li-balls (tšebeliso e ka sebelisa sekotlolo) ebe u beha pampiri ea ho baka e nang le pampiri ea letlalo. Bake ka metsotso e 30 mme u sebetse ka meroho, o khabisitsoe ka sauce ea tahini. U ka boela ua sebetsa sena ka pita e nang le salate kapa ka holim'a pasta ho e-na le li-meatball.
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 304 |
| Total Fat | 6 g |
| Fat Satated | 1 g |
| Fat Unsaturated | 2 g |
| Cholesterol | 0 mg |
| Sodium | 565 mg |
| Li-carbohydrate | 54 g |
| Fiber Fiber | 8 g |
| Liprotheine | 12 g |