Bowl ena e Phahameng ea Falafel e Iketsetsa lijo tsa motšehare tse khotsofatsang tsa Mediterranean

Litaba

• Bowl ea Falafel e hahiloeng
• Tlhahlobo bakeng sa

Ho bonolo ho fanyeha linthong tsohle ho itšeha kapa ho fokotsa ha o leka ho theola boima ba 'mele, empa o shebile ho seo o lokelang ho se fokotsaeketsa lijong tsa hau le tsona li ka ba matla joalo.

Ho sa tsotelehe sepheo sa hau sa ho theola boima ba 'mele, ho na le ntho e le' ngoe eo u lokelang ho e kenyelletsa lijong tsa hau: fiber.

Lisebelisoa tsa lijo li bohlokoa bakeng sa bophelo bo botle ba lijo tse silang lijo, taolo ea tsoekere maling, bophelo bo botle ba pelo le ho theola boima ba 'mele (fiber e nka sebaka ka mpeng, e u thusa hore u khotsofale). Likhothaletso tsa hajoale tsa letsatsi le letsatsi ke ligrama tse 25 ho isa ho tse 35, empa batho ba bangata ba sokola ho fihlela sepheo seo. (E amanang: Boithuto bo fana ka litlhahiso tsa lik'habohaedreite tse nang le fiber tse ngata li bohlokoa bophelong bo botle)

Le leng la mabaka ao ho nahanoang hore lijo tsa limela li bohlokoa haholo bakeng sa bophelo bo botle ka kakaretso ke lihlahisoa tsa tsona tse phahameng. Litholoana, meroho, linate, lipeo, limela le lithollo kaofela ke mehloli e meholo ea fiber. (E amanang: Melemo ea Lijo tse Thehiloe ho Limela Motho e Mong le e Mong o Lokela ho e Tseba)

Kakaretso ena e bululetsoeng ke falafel ke tsela e monate, e bonolo ho u thusa ho fihlela litlhoko tsa hau tsa fiber, 'me ho nka nako e ka tlase ho metsotso e 30 ho e etsa!

Bowl ea Falafel e hahiloeng

E sebeletsa 2

Lisebelisoa

Bakeng sa li-crispy chickpeas:

• 1 15-oz can chickpeas, e hlatsoitsoe le ho lekoa
• 1 tablespoon oli ea mohloaare
• 1/4 teaspoon e 'ngoe le e' ngoe ea paprika, komine le letsoai la konofolo
• Dash ea letsoai la leoatle

Bakeng sa motsoako oa raese oa cauliflower:

• 1 teaspoon oli ea mohloaare
• Lero la lemone
• 1 senoelo sa parsley e hahiloeng hantle
• Likopi tse 2 tse halikiloeng ho cauliflower kapa broccoli
• Letsoai la leoatle le pepere ho latsoa
• Likopi tse 2 tsa khale kapa meroho e meng
• 1 senoelo se tšetsoe tamati ea ciliegia
• Lisebelisoa tse ikhethileng: feta cheese, hummus kapa tzatziki

Litsela

1. Preheat ontong ho likhato tse 400 F.
2. Hlatsoa li-chickpea tse ommeng ebe u li akhela ka oli ea mohloaare le linoko tse lakatsehang (mohlala, phofo ea konofolo, letsoai, pepere, kumine, paprika).
3. Abela li-chickpeas holim'a pampiri ea ho baka 'me u chese ka 400 metsotso e 20 ho isa ho e 25 kapa ho fihlela ho crispy. Hlakola ka makhetlo a 'maloa ho thibela ho khomarela le ho chesa. Behella ka thoko.
4. Ho sa le joalo, ka skillet e kholo, oli ea mohloaare e futhumetseng bakeng sa raese ea cauliflower. Kenya koliflower e halikiloeng ebe u e hlohlelletsa ho fihlela e qala ho nolofala. Kenya meroho le tamati. Pheha ho fihlela meroho e fokola hanyenyane. Fafatsa ka parsley. Tlosa mocheso 'me u hatelle lero la lemone. Behella ka thoko.
5. Arola motsoako oa raese oa cauliflower lipakeng tsa likotlolo tse peli. Likotlolo tse holimo tse nang le li-chickpea tsa crispy. Khahlisa ka feta, hummus, le / kapa tzatziki.

Tlhahisoleseling ea phepo e nepahetseng bakeng sa sekotlolo se le seng se nang le likhaba tse 2 tsa feta le likhaba tse 2 tsa hummus: Lik'hilojule tse 385, mafura a 15g (3g saturated, 9g monounsaturated, 3g polyunsaturated), 46g kakaretso ea lik'habohaedreite, 14g fiber, 16g protheine, 500mg sodium, 142% vithamine C, 50% folate, 152% vithamine A, 27% magnesium, 19% potasiamo

Tlhahlobo bakeng sa