No Yooj Yim Ci Falafel Salad Recipe Ua Noj Noj Qab Haus Huv Npaj Ua Ntej

Zoo Siab

• Ci Falafel Salad Recipe
• Ntsuam xyuas rau

Sim ua haujlwm ntau cov protein-cog cog rau hauv koj li kev noj haus? Cov txiv maj phaub txo hwj chim muaj ntau yam los muab, nrog txog 6 grams ntawm cov txhauv fiber thiab 6 grams ntawm cov protein rau 1/2-khob ua haujlwm. Ntxiv rau, tsis tas yuav cia li pov lawv nyoos thiab liab qab mus rau zaub xam lav; falafel (uas, ICYDK, yog tsim los ntawm chickpeas) yog ib txoj hauv kev qab rau ntxiv cov legume-ntxiv ntau yam thiab tsw-rau koj cov pluas noj lub lim tiam no.

Ib txwm falafel yog kib, tab sis nws yooj yim heev rau ci nws es tsis txhob. Ib cag los ntawm kev xaiv kev noj qab haus huv, nws kuj tseem tsis tshua muaj kev ntxhov siab ntau. Ua nws dhau cov zaub xam lav kom khaws cov carbohydrates hauv qhov sib npaug nrog koj lwm qhov tseem ceeb macros.

Daim ntawv qhia no ua rau cov falafel ntxiv yog li koj tuaj yeem siv cov khoom seem hauv lub limtiam hauv ntau cov zaub xam lav lossis tshaj li zaub qhwv nrog veggies-nws yog delish nrog roasted lossis grilled eggplant, zucchini, thiab kua txob liab-thiab feta. (Lossis hauv lwm cov zaub mov noj qab haus huv Mediterranean.)

Ci Falafel Salad Recipe

Ua: Txog 16 daim ntawm falafel, 2 zaub nyoos

Lub sijhawm tag nrho: 35 feeb

Cov khoom xyaw

Rau falafel:

• 1 15-ounce tuaj yeem ua tau chickpeas
• 1/2 khob tshiab parsley, tws
• 1/2 teaspoon ntawm cumin
• 1/2 teaspoon smoked paprika
• 1 qej clove
• 2 diav kua txiv tshiab
• 1 tablespoon av flax
• Hiav txwv ntsev
• Kua txob
• 1-2 tablespoons dej raws li xav tau kom nyias tawm

Rau kev hnav khaub ncaws:

• 1/4 khob mis nyuj yogurt
• 2 tablespoons txiv qaub kua txiv
• 1/4 teaspoon qhuav dill
• 1/4 teaspoon qej hmoov
• Hiav txwv ntsev thiab kua txob mus saj
• 1/4 khob thinly sliced ​​​​dos (yeem)

Rau zaub xam lav:

• 1/2 khob tshiab mint, finely tws
• 1/2 khob tshiab parsley, finely tws
• 1 nruab nrab dib, txiav rau hauv 1/2-inch wedges
• 10 Cherry txiv lws suav, halved
• 2 khob sib tov zaub ntsuab
• 1 khob zaub paj zaub (nyoos los yog maj mam siav)
• 1/4 khob feta cheese
• Yeem: 2 diav hummus lossis babaganoush

Cov lus qhia:

1. Preheat qhov cub kom 375 ° Fahrenheit.
2. Muab tag nrho cov khoom xyaw falafel tshwj tsis yog dej hauv cov khoom noj. Pulse kom du tab sis tsis pureed. Ntxiv dej ib tablespoon ntawm ib lub sij hawm kom du tawm, raws li xav tau.
3. Roj ib daim ntawv ci-txheej ci ci. Ua khob noom cookie rau hauv cov pob me me (kwv yees li 16 tag nrho) thiab tso rau ntawm daim ntawv ci. Flatten txhua pob rau hauv me me patty.
4. Ci rau 10 mus rau 12 feeb ntawm txhua sab lossis kom txog thaum nyuam qhuav pib xim av.
5. Lub caij no, ua khaub ncaws: Sib tov ua ke yogurt, kua txiv qaub, thiab txuj lom. Nyias nrog dej yog tias xav tau. Quav hauv dib yog siv. Muab tso tseg.
6. Muab tag nrho cov khoom xyaw zaub xam lav tshwj tsis yog hummus hauv lub tais loj. Ntxiv cov khaub ncaws hnav, thiab pov zoo kom sib tov.
7. Faib zaub xam lav ntawm ob daim hlau. Sab saum toj txhua lub phaj nrog plaub falafel. Sab saum toj nrog hummus los yog babaganoush, yog tias xav tau.

Ntsuam xyuas rau