Hoʻomaʻamaʻa kēia meaʻai maʻalahi Falafel Salad Recipe i ka ʻaina awakea me kahi makani

Anter

• Hoʻomaʻa i ka palaoa Salala Falafel
• Nānā no

Ke hoʻāʻo nei e hana i nā protein i hoʻokumu ʻia i nā mea kanu i kāu papaʻai? He nui nā mea e hāʻawi aku ai i ka pīpī hoʻohaʻahaʻa, me kahi 6 mau gram o ka hoʻopihapiha ʻana i ka fiber a me 6 gram o ka protein i kēlā me kēia lawelawe ʻelima ʻapu. Hoʻohui, ʻaʻohe pono e kiola wale iā lākou a ʻōlohelohe i kahi salakeke; ʻO ka falafel (ʻo ICYDK, i hana ʻia mai ka moa) he ala ʻono e hoʻohui i kēia ʻano legume-me nā ʻano ʻono-i kāu ʻai i kēia pule.

ʻAi ʻia ka falafel kuʻuna, akā maʻalahi loa ke kālua ʻana. Ma waho o kahi koho olakino, ʻoi aku ka liʻiliʻi o ka liʻiliʻi. E lawelawe iā ia ma luna o ka salakeke e mālama ai i nā kālaki me kāu macros koʻikoʻi ʻē aʻe.

Hana kēia kuke i ka falafel keu i hiki ai iā ʻoe ke hoʻohana i nā koena i loko o ka hebedoma a i ʻole i nā saladi a i ʻole nā ​​laiki cauliflower me nā mea kanu - delish maoli ia me ka eggplant i hoʻomoʻa ʻia a i hoʻomākaukau ʻia, zucchini, a me ka pepa ʻulaʻula a me ka feta. (A i ʻole i loko o kēia mau papa kuhikuhiE olakino olakino.)

Hoʻomaʻa i ka palaoa Salala Falafel

Hana: Ma kahi o 16 ʻāpana falafel, 2 salakeke

Huina manawa: 35 minuke

Nā mea hoʻohui

No ka falafel:

• 1 15-auneke hiki i ka moa
• 1/2 kīʻaha paʻi hou, ʻokiʻoki
• 1 / ʻumeke kumina
• 1/2 teaspoon paprika puhi
• 1 ʻōpuʻu kālika
• 2 punetēpu o ka wai lemonona hou
• ʻO ka palaoa lepo ʻelahi
• ʻO ka paʻakai kai
• Pepa
• 1-2 punetune wai e like me ka mea e pono ai e hoʻokaʻawale

No ka lole:

• 1/4 kīʻaha yogurt
• 2 punetune wai lemon
• 1/4 teaspoon dill maloʻo
• 1/4 teaspoon kālika pauka
• ʻO ka paʻakai kai a me ka pepa e ʻono ai
• 1/4 kīʻaha lahilahi loa i kāomaika (koho)

No ka saladi:

• 1/2 kīʻaha mint hou, ʻokiʻoki maikaʻi
• 1/2 kīʻaha pāhiri hou, ʻoki liʻiliʻi
• 1 kukama waena, ʻoki ʻia i loko o nā ʻeke 1/2-ʻīniha
• 10 ʻōmato cherry, ʻoki ʻia
• 2 kīʻaha ʻōmaʻomaʻo hui ʻia
• 1 kīʻaha cauliflower raiki (maka a i ʻono māmā paha)
• 1/4 kīʻaha feta tī
• Koho: 2 punetēpuni hummus a i ʻole kiraoush

Nā kuhikuhi:

1. Preheat umu i 375 ° Fahrenheit.
2. Hoʻohui i nā mea hana falafel āpau ke ʻole ka wai i ka mīkini meaʻai. Pulse a hiki i ka laumania akā ʻaʻole i hoʻomaʻemaʻe ʻia. E hoʻohui i ka wai i hoʻokahi punetune i ka manawa e maʻalahi, e like me ka mea e pono ai.
3. E hamo i kahi pepa i hoʻomoʻa ʻia. E hana i ka palaoa i mau pōpō liʻiliʻi (ma kahi o 16 ka nui) a kau ma ka pepa bakena. E palahalaha i kēlā me kēia pōpō i loko o kahi pā liʻiliʻi.
4. Hoʻomoʻa no 10 a 12 mau minuke i kēlā me kēia ʻaoʻao a i ʻole a hoʻomaka wale i ka palaoa.
5. I kēia manawa, hana i ke kapa komo: Whisk pū i ka yogurt, ka wai lemona, a me nā mea ʻono. E hoʻomaʻemaʻe me ka wai inā makemakeʻia. E pelu i ka kukama inā hoʻohana. Hoʻokaʻawale.
6. E kau i nā mea salakeke a pau koe ka hummus i loko o kahi pola nui. Hoʻohui i nā lole, a hoʻolei maikaʻi e kāwili.
7. E hoʻokaʻawale i ka salakeke ma waena o nā pā ʻelua. I luna o kēlā me kēia pā me nā falafel ʻehā. ʻO luna me ka hummus a i ʻole babaganoush, inā makemake ʻia.

Nānā no