Wannan girke -girke Salaf Falafel Salad Mai Sauƙi Yana Shirya Abincin Abinci Ya Shirya Iska

Wadatacce

• Gasa Falafel Salad Recipe
• Bita don

Kuna ƙoƙarin yin ƙarin furotin na tushen shuka a cikin abincin ku? Chickpea mai ƙasƙantar da kai yana da abubuwa da yawa don bayarwa, tare da kusan gram 6 na fiber mai cikawa da gram 6 na furotin a kowace hidimar 1/2-kofin. Bugu da ƙari, babu buƙatar kawai a jefa su danye da tsirara a kan salatin; falafel (wanda, ICYDK, an yi shi daga kabewa) hanya ce mai daɗi don ƙara wannan legume-da iri-iri da dandano-ga abincinku a wannan makon.

An soya falafel na gargajiya, amma yana da sauƙi a gasa shi a maimakon haka. Baya ga zama zaɓi mafi koshin lafiya, yana da ƙarancin ɓarna. Ku bauta masa akan salatin don kiyaye carbs cikin daidaituwa tare da sauran mahimman macro.

Wannan girke-girke yana yin karin falafel don haka za ku iya amfani da ragowar a cikin mako ko dai a cikin karin salads ko kan shinkafa shinkafa tare da kayan lambu - yana da kyau sosai tare da gasashe ko gasassun eggplant, zucchini, da barkono ja-da feta. (Ko a cikin waɗannan girke-girke na Bahar Rum lafiya.)

Gasa Falafel Salad Recipe

Yana yin: Kimanin guda 16 na falafel, salati 2

Jimlar lokacin: Minti 35

Sinadaran

Don falafel:

• 1 15-oza na iya chickpeas
• 1/2 kofin sabo ne faski, yankakken
• 1/2 teaspoon cumin
• 1/2 teaspoon paprika kyafaffen
• 1 tafarnuwa albasa
• Ruwan lemun tsami guda 2
• 1 tablespoon ƙasa flax
• Gishirin teku
• Barkono
• 1-2 cokali na ruwa kamar yadda ake buƙata don fita waje

Don sutura:

• 1/4 kofin yogurt mara kyau
• Ruwan lemun tsami 2
• 1/4 teaspoon dried dill
• 1/4 teaspoon tafarnuwa foda
• Gishiri na teku da barkono dandana
• 1/4 kofin yankakken kokwamba mai ɗanɗano (na zaɓi)

Don salatin:

• 1/2 kofin sabo ne mint, finely yankakken
• 1/2 kofin sabo faski, finely yankakken
• 1 matsakaici kokwamba, sliced ​​a cikin 1/2-inch wedges
• 10 tumatir ceri, rabi
• 2 kofuna waɗanda gauraye ganye
• 1 kofin farin kabeji shinkafa (danye ko dafaffen wuta)
• 1/4 kofin feta cuku
• Zabin: 2 cokali na hummus ko babaganoush

Kwatance:

1. Preheat tanda zuwa 375 ° Fahrenheit.
2. Hada dukkan abubuwan falafel ban da ruwa a cikin injin sarrafa abinci. Pulse har sai da santsi amma ba a tsarkake shi ba. Ƙara ruwa cokali ɗaya a lokaci guda don yin laushi, kamar yadda ake buƙata.
3. Man shafawa a takardar burodi mai rufi. Sanya kullu cikin ƙananan bukukuwa (kusan jimlar 16) kuma sanya a kan takardar burodi. Flatten kowane ball a cikin karamin patty.
4. Gasa na minti 10 zuwa 12 a kowane gefe ko har sai an fara yin launin ruwan kasa.
5. A halin yanzu, yi miya: Haɗa tare da yogurt, ruwan 'ya'yan lemun tsami, da kayan yaji. Na siriri da ruwa idan ana so. Ninka a cikin kokwamba idan amfani. Ajiye.
6. Sanya duk kayan salatin sai dai humus a cikin babban kwano. Ƙara sutura, da kuma jefa da kyau don haɗuwa.
7. Raba salatin tsakanin faranti biyu. Sama kowane farantin tare da falafel huɗu. Top tare da hummus ko babaganoush, idan ana so.

Bita don