I-sweet Potato i-Falafel ne-Za'atar Zested Sauce Yogurt

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 316

Amafutha - 14g

I-Carbs - 38g

Amaprotheni - 12g

Ingqikithi Isikhathi 105 iminithi
Prep 30 min , Pheka iminithi engu-75
Izinkonzo 4 (4 amabhola + 2 T umhluzi ngamunye)

Amazambane ama-sweet is a intandokazi ekwindla ngokuvamile evame izitsha ezingalindelekile-futhi ngesizathu esihle! Ziphezulu kwi-beta-carotene ye-carotenoid, okuyimphambili yeVithamini A.

I-carotenoids i- antioxidants ekhuthaza ukukhulelwa komzimba futhi ivikele emelene nomdlavuza. Le recipe isebenzisa amazambane amahle njengesisekelo se-falafel enama-pan-seared seared. Sisebenzela i-falafel kukho konke okusanhlamvu koroyi nge-drill enkulu ye-tahini yogurt sauce kanye nemifino eningi ehlanzekile nemifino.

Izithako

• Amazambane ama-2 aphakathi
• 1.5 amathisipuni emhlabathini cumin
• 1 ithisipuni emhlabathini coriander
• 1 ithisipuni ya'atar
• 1/4 indebe eqoshiwe i-parsley entsha noma i-cilantro
• 2 wezipuni juice fresh lemon (kusuka isigamu lemon)
• 1 inkomishi yekhockpea ufulawa
• 1/4 ithisipuni usawoti
• Izipuni ezimbili zamafutha we-canola, we-pan-frying
• 1 inkomishi ephansi yogurt yogurt
• 2 wezipuni tahini
• 1/2 ithisipuni isihlahla se-lemon
• Isipuni esingu-1 ilamula lemon
• 1 ithisipuni umhlabathi cumin
• 1/2 ithisipuni ya'atar
• 1/4 ithisipuni usawoti
• 2 wezipuni oqoshiwe parley noma cilantro
• 1 i-clove encane encane, icindezelwe noma ichotshoziwe ibe unamathiselwe

Ukulungiselela

1. Hlangisa i-oven ukuya ku-425F.
2. Phakamisa amazambane nxazonke ngemfoloko, ugobe u-foil, ubhake kuhhavini imizuzu engu-45 kuya kwehora, kuze kube yithenda. Vumela ukupholisa.
3. Phuma inyama yangaphakathi yamazambane bese ubeka esitsheni esikhulu. Faka amazambane bese ufaka ezinuneni, amakhambi, i-lemon, ufulawa we-chickpea, ujusi kalamula, nosawoti.
4. Beka ingxube esiqandisini imizuzu engama-30 kuya kwengu-60 ukuze ukhishwe futhi uqine (ungenza lokhu ngaphambi kwesikhathi futhi uvumele uhlale esiqandisini ubusuku).

1. Khipha ingxube ye-falafel ngopuni we-isipuni bese ugibela amabhola.
2. Geza insimbi ensimbi noma i-skillet esindayo phezu kokushisa okuphezulu okuphakathi. Engeza u-1 isipuni samafutha we-canola bese uphonsa isigamu sama-falafel amabhola. Pheka amaminithi amathathu ngecala ngalinye noma ube nsundu yegolide emaphethelweni bese upheka ngaphakathi. Phinda ngamafutha we-isipuni kanye nama-falafels.
3. Ukwenza i-yogurt sauce: Hlanganisa i-yogurt, i-tahini, i-lemon ne-juice, izinongo, ama-herbs, no-garlic. Nambitha futhi ulungise isikhathi sonyaka njengoba kudingeka.
4. Khonza ama-falafels esikhwameni se-pita noma e-saladi enomsizi we-yogurt sauce, imifino ekhukhulayo, nemifino eyengeziwe.

Ukuhlukahluka Kwesithako kanye Nokusekela

Zama lokhu iresiphi nge 1.5 izinkomishi puree i-pumpkin esikhundleni se-sweet potato yombala ofanayo kanye nesiprofetho sokudla okunambitheka kancane.

Ayikwazi ukuba nobisi? Esikhundleni se-sauce ye-yogurt, sebenzisa i-falafel ngokushaya ama-chickpeas amasha nge-anyanisi obomvu namagilebhisi, i- hummus noma i- hummus esitolo esithengiwe esitolo noma ukuxuba izingxenye ezilinganayo ze-tahini unamathisele namanzi anamanzi kalamula kanye negalikhi ukunambitha.

Ukuba nenkampani? Esikhundleni sokugxilisa i-falafel ibe isasikhe, yakha isitsha se-mezze ne-falafel nesigqila sama saladi aseMedithera (cabanga utamatisi kanye nekhukhamba, i-tabouli, noma iklabishi i-slab) kanye nokusalela amasoso nokusabalalisa (hummus, babaganoush) kubantu abasampula .

Amathiphu wokupheka nokukhonza

Gcoba amazambane amahle ngosuku noma 2 ngaphambi kokusheshisa inqubo yokwenza i-falafel.

Usakaze izikhumba ze-mbatata ezilahlekile ebhodini lokubhaka bese ugofa ngamafutha omnqumo amancane bese ubhaka ku-350F imizuzu engama-20 ukuya kwangu-30 kuze kube yilapho izikhumba zishintshe zibe yizicucu ezinjenge-chip-like.

I-sainice ye-tahini yogurt iqukethe i-clove eyodwa ye-garlic esisha, enezela iphunga elimnandi elimnandi. Amaqanda agqamile, aqoshiwe, noma ugarliki ochotshoziwe aqukethe izithako zokwenza i-allicin ebizwa ngokuthi i-composic, esiza ukwakha imikhiqizo ehlukahlukene ye-organosulfur engasiza ekwenzeni izifo ezingapheli njengomdlavuza nesifo senhliziyo. Uma ukhipha ugarlic ozopheka, vele uvumele ukuphumula kumanithi imizuzu engu-10 ngaphambi kokupheka ukuze usebenze i-allicin ngaphambi kokuba ugarliki uthinte ukushisa.

Le recipe ihambisana neziqondiso zokupheka kanye nezincomo zokuvimbela umdlavuza ezichazwe yi-American Institute for Cancer Research.