Mbatata zokoma ndi chimodzi mwa zakudya zomwe ndimazikonda kwambiri! Osati kokha omwe amamwa mavitamini, ndikuganiza kuti ali ndi zokoma zambiri kuposa mbatata yoyera. Kalekale, ndinkakhala ndi falafel ya mbatata ku chophimba cha zamasamba ndipo ndakhala ndikulakalaka. Posachedwapa, ndinaganiza kuyesa kubwezeretsa kukoma kumeneku komwe ndinakhala nazo zaka zambiri zapitazo ndipo ndinapambana. Pano, ndikugawana nanu njira yanga ya mbatata falafel.
Mukhoza kudya msuzi wouma kapena wowawombera. Zokondedwa zanga zomwe ndikuzigwiritsa ntchito ndi kake ndi adyo yogurt msuzi, toum , ndi msuzi wa tahini .
Monga appetizer, mukhoza kuwathandiza kutentha ndi kagawo kakang'ono ka nkhaka pamwamba, yogwiritsidwa pamodzi ndi mankhwala opangira mano.
Chimene Mufuna
- 2 mbatata zazikulu
- Supuni 2 kapu ufa
- 1 imatha nkhuku (kutsukidwa ndi kuthiridwa)
- 1 lalikulu chikasu anyezi (diced)
- Supuni 2 adyo (minced)
- Supuni 2 tizilombo tatsopano
- Supuni 1 chitowe
- 1 1/2 supuni ya supuni ya coriander
- Supuni 2 timadzi timadzi
- 1/2 supuni ya supuni mchere
- mbewu za sesame
Momwe Mungapangire Izo
- Chotsani uvuni ku madigiri 425 F. Kuphika mbatata kwa ola limodzi kapena mpaka atapyozedwa ndi mphanda. Mwinanso mukhoza kumwa mbatata ya microwave mpaka itatha (kawirikawiri mphindi 20 za mbatata ziwiri zazikulu, malingana ndi ma microwave. Mulole mbatata kuti uzizizira bwino.
- Pamene mbatata yasungunuka, ikani mu mbale yaikulu yosakaniza ndi phala ndi mphanda. Onjezani ufa, nkhuku, anyezi, adyo, parsley, chitowe, coriander, mandimu ndi mchere. Pitirizani kusinthana ndi mphanda mpaka mutagwirizanitsa bwino. Mukhozanso kuyika zowonjezera zonse mu pulogalamu ya chakudya kapena blender kuti mupange msanga.
- Gwiritsani ntchito mapulogalamu a vwende, supuni, kapena supuni pogwiritsa ntchito manja anu, kuphatikizapo mapiritsi ang'onoang'ono ndi malo ophika pepala omwe amathiridwa ndi kuphika . Onetsetsani kuti muwaike iwo pafupi mainchesi awiri. Fukuta ndi chikhumbo chofunika cha mbewu za sesame. Sungani mipira falafel mufiriji pafupi mphindi 45.
- Chotsani uvuni ku madigiri 375 F. Chotsani chophika kuchokera ku firiji. Ngati mukufuna kuti falafel yanu ya mbatata ikhale yokhala ngati mpira, ikani iyo ndi kuphika kwa mphindi 10 mpaka 12.
- Mukhozanso kuwaponya ndi mphanda musanaphikepo falafel. Izi ndi zabwino kwa masangweji a pita kapena saladi. Kuphika kwa mphindi 8-10 pa madigiri 375 F.
Zosakaniza Mbatata Mbatata Falafel?
Zosungira katundu zingapulumutsidwe ngati zitaphimbidwa ndi firiji kwa maola 24. Bweretsani mu uvuni kapena mu microwave. Ndimakonda kugwiritsa ntchito zotsalira zanga mu saladi wobiriwira ndi msuti wa tahini wovala. Amakhalanso angwiro pita pockets ndi letesi, nkhaka, phwetekere, ndi taini msuzi kapena supu ya adyo.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 319 |
| Mafuta Onse | 6 g |
| Mafuta okhuta | 1 g |
| Mafuta Osatchulidwa | 2 g |
| Cholesterol | 0 mg |
| Sodium | 538 mg |
| Zakudya | 56 g |
| Matenda a Zakudya | 10 g |
| Mapuloteni | 12 g |