Sweet Potato Falafel neZaatar Zested Yogurt Sauce

Nutrition Highlights (pakushanda)

Maoriro - 316

Fati - 14g

Carbs - 38g

Puroteni - 12g

Nguva Yese 105 min
Prep 30 min , Cook 75 min
Kushumira 4 (4 mipira + 2 T tsisi imwe neimwe)

Sweet mbatata ndiyo inofarira yekuvhuvhu iyo inowanzobuda mumiti isina kutarisirwa-uye nechikonzero chakanaka! Izvo zvakakwirira mu carotenoid beta-carotene, iyo inopfuurira kuVhitamin A.

Carotenoids inonzi antioxidants inowedzera hutachiona uye inodzivirira kurwisana nekenza. Iyi recipe inoshandisa mbatata sechinhu chinotapira pane chinonaka chinotyisa-falafel. Shandisai falafel mune gorosi pita uye ine doro rinotonhora rekuti tihini yogurt sauce uye mishonga yakawanda yakasvibirira nemiriwo.

Zvimwe

• 2 miviri yakasvibirira mbatata
• 1.5 maaspuni pasi pasi cumin
• 1 teaspoon pasi coriander
• 1 teaspoon za'atar
• 1/4 mukombe yakapurwa parsley kana cilantro
• 2 tablespoons yakachena juisi emuori (kubva hafu yemononi)
• 1 mukombe chickpea upfu
• 1/4 teaspoon munyu
• 2 tablespoons canola mafuta, pane pan-frying
• 1 cup cup low yogurt
• 2 tablespoons tahini
• 1/2 teaspoon lemon zest
• 1 tablespoon juisi
• 1 teaspoon pasi cumin
• 1/2 teaspoon za'atar
• 1/4 teaspoon munyu
• 2 tablespoons yakasikwa parley kana cilantro
• 1 duku garlic clove, yakamanikidzwa kana yakapwanyika kuva paste

Kugadzirira

1. Preheat oven kusvika 425F.
2. Tora mbatatendi kumativi ose neforogo, kuvhara mumashizha, uye kubika muchoto kwemaminitsi makumi mashanu kusvika paawa, kusvikira tete. Regai kupora.
3. Bvisa nyama yechipfuva yematevhisi uye uise mundiro huru. Mash iyo mbatatisi uye kuwedzera muzvinonhuwira, herbs, lemon zest, ufa wechickpea, juisi yemononi, uye munyu.
4. Isai musanganiswa mufiriji kwemaminitsi makumi matatu kusvika makumi matanhatu kuti musvike uye musimbise (iwe unogona kuita izvi nguva isati yasvika uye ugare mufiriji usiku humwe).

1. Shandisai musanganiswa we falafel nehupuni yakanyanyisa uye mupinde mumabhora.
2. Shandisa simbi yakakanda kana kuti skillet yakakura pamusoro pepakati yakanyanya kupisa. Wedzera 1 kipuniko canola mafuta uye udonhe muhafu ye falafel balls. Pheka maminitsi matatu kubva kumativi kana kuti kusvikira mhangura yegoridhe panzvimbo dzekunze uye kubika mukati. Dzokorora nemafuta ekusikira mashizha uye falafels.
3. Kugadzira muto we yogurt: Whisk pamwe ye yogurt, tahini, yemon lemon uye jisi, zvinonhuwira, munyu wemvura, uye garlic. Edzai uye gadzirisa nguva yekuita sezvinodiwa.
4. Shandisai falafels mune sandwich yepita kana kuti pane saladi neine muto we yogurt muto, miriwo yakaoma, uye mamwe maruva.

Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa

Edza iyi recipe ne 1.5 makapu mukati mehutekiti yemuvara wakafanana uye nhuro yezvokudya nenzira yakasiyana yakasiyana.

Haikwanise kuva nemisi? Panzvimbo pehuuti ye yogurt, shandisa falafel nekupwanya chickpeas matsva ne rediiiii nemashira, maiti kana mazvitoro-vakatenga hummus , kana kusanganiswa kwezvikamu zvakaenzana tahini paste uye mvura ine juimu nearlic kuti inye.

Kuva nekambani? Panzvimbo pokuputira falafel muchikwangwani, ita ganda re mezze ne falafel uye boka reMediterranean-style salads (funga tomato nekomba, tabouli, kana kabichi slaw) uye kuisa sauces uye kupararira (hummus, babaganoush) kuti vanhu vaenzanise .

Kubika uye Kushumira Mazano

Inyorera mbatata zuva kana 2 mberi kuti ikurumidze kugadzira falafel.

Paridzai yakarashika mbatatata mapepa pabhaki uye gonha mafuta ane maorivhi uye gadzira muAvhii 350F kwemaminitsi makumi maviri nemakumi matatu kusvikira zviputi zvikaputika zvikave zvikafu zvinonaka-zvimedu.

Itaji yegaji yogurt ine mhete imwe yegarisi yakachena, inowedzera fungent inonaka. Makukutu akaomeswa, akachekwa, kana kuti akachekwa garlic ane zvigadziro zvekuita kemiti inonzi allicin, iyo inobatsira kuumba zvakasiyana-siyana zvezvigadzirwa zve organosulfur zvinogona kubatsira mukudzivirira zvirwere zvisingaperi sekenza uye nehutano hwehutano. Kana uchicheka garlic iyo ichazogadzirirwa, ingoiisa igare pairi kwemaminitsi 10 musati wabika kuitira kuti iwe ugone kushandura allicin pamberi pegariki inopisa kupisa.

Iyi kamukira inoteerera mazano ekufambisa uye zvirongwa zvekudzivirira kenza zvinorondedzerwa neAmerican Institute for Cancer Research.