Le falafel chidyo cheMiddle East kwakabva kunyanya kufarirwa nevarimi uye vegans.

Iyo ine mapeti akakangwa anogadzirwa kubva musanganiswa wechickpeas (kana bhinzi), herbs, zvinonhuwira, hanyanisi uye batter.

Le falafel inogona kuve yakamira padivi dish, asi inowanzo shandiswa muhomwe yepita, flatbread, kana sechikamu cheassortment yezviputi zvinonzi meze.

Kunyangwe ichinyanya kufarirwa uye izere nezvinhu zvine hutano, vanhu vazhinji vanoshamisika kana chiri chikafu chine hutano.

Ichi chinyorwa chinoongorora kana falafel ine hutano uye inopa chikafu chinovaka muviri.

Ruzivo rwezvekudya paFalafel

Falafel yakazadzwa nezvinhu zvakasiyana-siyana zvinokosha.

A 3,5 ounce (100 magiramu) kushandiswa kwe6 diki patties falafel ine zvinovaka muviri zvinotevera ():

• Calories: 333
• Mapuroteni: 13,3 gramu
• Carbohydrates: 31,8 gramu
• Mafuta: 17,8 gramu
• fibers: 4,9 gramu
• Vitamin B6: 94% yeDaily Value (DV)
• Manganese: 30% yeDV
• Mhangura: 29% yeDV
• Folate: 26% yeDV
• Magnesium: 20% yeDV
• Simbi: 19% yeDV
• Phosphorus: 15% yeDV
• Zinc: 14% yeDV
• Riboflavin: 13% yeDV
• Potassium: 12% yeDV
• Thiamine: 12% yeDV

Falafel inewo mashoma e niacin, vhitamini B5, calcium nezvimwe zvakawanda.

Zvakadaro, the falafel yakagara yakakangwa mumafuta, kuitira kuti falafel inotengwa mumaresitorendi inogona kuva nemafuta akawanda uye macalorie.

SOMMAIRE

Falafel ine zvakasiyana-siyana zvakakosha zvinovaka muviri, asi zvinogara zvakakangwa mumafuta, izvo zvinogona kuita kuti ive yakawanda mumafuta nemakori.

Ko falafel ine utano here?

Falafel ine hunhu hunoverengeka hunogona kubatsira hutano hwako nenzira dzakasiyana.

Kutanga, ipuroteni-yakavakirwa chirimwa, miviri miviri inovaka muviri inoshanda zvakabatana kukubatsira kuti ugare wakaguta kwenguva yakareba muzuva rose.

Fiber neprotein zvakaratidzwa kuderedza kugadzirwa kwehomoni dzenzara, senge ghrelin, uku ichiwedzera kugadzirwa kwekuzara.
mahormone akadai secholecystokinin, glucagon-like peptide-1 uye peptide YY (, , ).

Pamusoro pezvo, zvidzidzo zvakaratidza kuti chickpea fiber inogona kubatsira kubata mazinga eshuga yeropa nekudzikisa kutorwa kwemacarbohydrates. Izvi zvinokurudzira kuwedzera kwakadzikama kwemashuga eropa panzvimbo pepamusoro (,).

Uyezve, chickpea fiber yakabatanidzwa kune hutano huri nani hwehutu, pamwe nekuderedza njodzi dzechirwere chemoyo uye kenza yekoloni (,,,,).

Zvichienderana nemidziyo inowedzerwa kune falafel, vanogona kunge vasina gluten-vakasununguka uye vasina mukaka, zvichiita kuti vave sarudzo yakanaka yezvokudya zvakawanda.

Zvakadaro, the falafel inogona kuva nezvipingamupinyi, zvichienderana nekuti yakagadzirwa sei.

Inowanzo kuwanikwa mumafuta, ayo anowedzera zvakanyanya calorie uye mafuta emukati ().

Zvidzidzo zvinogara zvichiratidza kuti vanhu vanogara vachidya chikafu chakakangwa vane njodzi yakanyanya yekufutisa, chirwere chemoyo, chirwere cheshuga nekenza (,).

Uyezve, vamwe vanhu vanogona kunge vasingakwanisi kune zvigadzirwa mukati kana kushandiswa ne falafel, yakadai sesesame.

Nekudaro, kugadzira yako falafel kumba kunogona kuderedza izvi zvinokanganisa.

SOMMAIRE

Falafel yakapfuma mune akawanda micronutrients uye yakanaka sosi yefiber uye mapuroteni. Sezvo zvakadaro, zvinogona kubatsira kuderedza chido chako, kuchengetedza hutano hwehutano hwehuga, uye kuderedza ngozi yako yechirwere chisingaperi. Asi kazhinji yakakangwa mumafuta, iyo inowedzera mafuta ayo uye macalorie.

Nzira yekugadzira falafel ine utano

Falafel zviri nyore kugadzirira kumba nekungoshandisa zvishoma.

Uyezve, ita yako falafel inokubvumira kuti uzvibike pane kuzvikacha, kuderedza mafuta akawandisa, mafuta uye macalorie.

Izvo zvinotevera zvinongedzo uye reshiyo zvinoshandiswa kuita ingangoita gumi nemaviri falafel:

• 1 15-ounce (425-giramu) inogona, yakanyungudutswa uye yakasukwa
• 4 clove yegariki itsva
• 1/2 mukombe (75 gramu) hanyanisi yakagurwa
• 2 tablespoons yakagurwa parsley itsva
• 1 tablespoon (15 ml) mafuta omuorivhi
• 3 maspuni (30 gramu) hupfu hwechinangwa chose
• 1 teaspoon yehupfu hwekubika
• 2 maspuniki (10 ml) muto weremoni
• 1 teaspoon yevhu kumini
• 1 teaspoon pasi coriander
• chipunu chemunyu
• chipunu chemhiripiri yakasviba pasi

Heino mhedziso yekukurumidza yekuita falafel: 

1. Preheat oven yako kusvika 400°F (200°C) wozora pepa rekubikira nemafuta.
2. Sanganisa chickpeas, gariki, hanyanisi, parsley, mafuta omuorivhi, hupfu, hupfu hwebibiki, muto weremoni, kumini, munyu uye mhiripiri mune chikafu processor. Pulsa kusvika zvasangana kweinenge 1 miniti.
3. Nyora musanganiswa, uugadzire kuita zviduku zviduku uye uzviise pahomwe yekubheka.
4. Zvibike falafel kwemaminitsi gumi kusvika gumi nemaviri uye shandura patties. Zvibike kweimwe maminitsi gumi kusvika gumi nemaviri, kusvika goridhe uye crispy.

SOMMAIRE

Falafel iri nyore kugadzira kumba uye inokubvumira kuti uibike, uchiita kuti ive neutano hwakanaka. Ingotevera matanho ari pamusoro kuti unakirwe inonaka, yakachena falafel.

Izvo zvakakosha

Le falafel chikafu chakakurumbira chekuMiddle East chinowanzo gadzirwa kubva musanganiswa wepizi dzepasi, herbs, hanyanisi nenamira.

Kunyange zvazvo iine zvinhu zvakawanda zvine utano, kazhinji yakakangwa, izvo zvinowedzera mafuta ayo uye macalorie. Zvisinei, kubika falafel inogadzirisa dambudziko iri uye inokutendera kuti unakirwe nendiro iyi pasina kukanganisa chiuno chako, kana izvo zvichikunetsa.

Kana iwe uchida kuita yako falafel Pamba, edza kushandisa recipe iri pamusoro.