Falafel bụ ihe na-emepụta protein zuru oke nke na-ewu ewu n'etiti vegans. Otú ọ dị, ọ gwụla ma ị nwere fryer miri emi, ọ nwere ike ịghọ ihe dị egwu iji mee n'ụlọ. Na, ọbụlagodi na ị nwere onwe ya nke ọma, ọtụtụ ndị, na-eme falafel n'ụzọ a nwere ike ịbụ ihe na-ewute.
Tinye oven baked falafel. Ọ na-etu ọnụ niile ụtọ ụtọ nke omenala falafel na a otutu obere abụba!
Ihe Ị Ga-achọ
- 3 cloves garlic
- 1 obere ocha uhie, peeled na halved
- 2 iko esi nri chickpeas, ma ọ bụ mkpọ ma ọ bụ esite na akọrọ, drained na rinsed
- 1/2 teaspoon ala coriander
- 1 teaspoon ala cumin
- 1 teaspoon nnu
- 1 teaspoon ntụ ntụ
- 1 iko ntụ ọka chickpea (nke a makwaara dị ka garbanzo ntụ ọka ntụ ọka)
- 4 tablespoons minced fresh pasili
- 4 tablespoons minced ọhụrụ cilantro epupụta
- 1 1/2 nri esi nri tablespoons (kwado olive)
- 1/4 teaspoon ala oji ose
Otu esi eme ya
Buru oven gị ruo ogo 400 Fahrenheit. Ozugbo ọkụ dị ọkụ, dozie 3 cloves garlic na yabasị na-acha ọbara ọbara na efere na efere maka ihe dị ka nkeji iri abụọ na abụọ, ruo mgbe mkpịsị uhie. Wepu si oven, ma agbanyela oven. Kwee galik na uhie uhie ka ajụkwa maka ihe dị ka minit 10.
Tinye galik a ṅara n'ọkụ na uhie uhie n'ime nnukwu efere nke ihe na-eri nri tinyere chickpeas nke a kụrụ ya, ala coriander, ala cumin, na nnu.
Richaa chickpeas ruo mgbe ị ga-eji ire ụtọ, kwụsịkwa ọ bụla 30 nkeji maọbụ ya iji kpochaa nnukwu efere nke ihe oriri, ma ọ bụ dị mkpa. Ngwakọta ahụ kwesịrị ịdị na-eme ka mmiri dị arọ mgbe ọ gwakọtara.
Nyefee chickpea puree na nnukwu nnukwu efere. Tinye ntụ ntụ na chickpea ntụ ọka ma jiri nwayọọ nwayọọ jikọta na kesaa dum na ọkụkọ chickpea. N'ogige na pasili pasta na cilantro. Jiri aka dị ọcha na akọrọ, rụọ ọrụ ahụ n'ime ntụ ọka, na-agbakwunye ntụ ọka chickpea dị mkpa. Kewaa mgwakota agwa n'ime breeze breeze 2 wee pịa nwayọ ka ọ bụrụ ihe dị ka 1 1/2 inches n'obosara.
Kwadebe unbaked falafel n'elu akwụkwọ e ji ede achịcha na-ekpuchi kuki kuki ma jiri nwayọọ gwuo n'elu n'elu falafel fala na 1/2 nke ego mmanụ a na-akpọ. Ghichaa ma jiri akụkụ nke ọzọ nke falafel tụgharịa na mmanụ fọdụrụnụ - o nwere ike ọ gaghị adị gị mkpa iji mmanụ niile a na-akpọ. Wụsa otu akụkụ nke falafel patties na ose oji.
A na-asa ya n'ime oven iri nkeji iri na ise, wee tụgharịa falafel ma ghee ihe dị ka minit 15 ruo 18, ma ọ bụ ruo mgbe aja aja aja, na-esi ísì, ma sie ya.
Nwee nri n'ime pita, n'elu salad, ma ọ bụ dị ka nri nri ngwa ngwa ma dị mfe.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 471 |
| Ọnụba abụba | 13 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 670 mg |
| Carbohydrates | 73 g |
| Fri nri | 12 g |
| Protein | 19 g |