ʻO ka huaʻaina Sweet Potato Falafel me Zaʻaatar Zested Yogurt Sauce

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 316

Kaona - 14g

Kaomi - 38g

Paena - 12g

Ka Wā Wili 105 min
Prep 30 min , Cook 75 min
Nā lawelawe 4 (4 pōpō + 2 T kānana i kēlā me kēia)

ʻO kaʻualaʻulaʻula he punahele mae ia e ulu pinepine ai i nā mea i manaʻoʻoleʻia - a no ke kumu maikaʻi! Ke kiʻekiʻe nei lākou i ka caetatenoid beta-carotene,ʻo ia ka mea mua i Vitamin A.

He mau antioxidants ko Carotenoids e hoʻoikaika i ka palekana a palekana i ka maʻi lapaʻau. Hāpaiʻia kēia meaʻai i kaʻuala'alala ma keʻano he kumu no kahi maikaʻi falafer. E lawelawe i ka falafel i loko o ka palaoa pita a pau me ka momona maikaʻi o ka wela yogurt a me ka nui o nā mea kanu hou a me nā mea kanu.

Nā meaʻai

• 2 ka'ailala
• 1.5 teaspoon kumumana kumumana
• 1 teaspoon ka'āpana coriander
• 1 teaspoon zaʻatar
• 1/4 ke kīʻaha pāʻani paʻi a cilantro paha
• 2 punetēpuni ka wai lemona hou (mai ka hapalua o ka lemon)
• 1 ka'ōmole'ōmaʻa'ōmaʻa
• 1/4 teaspoon ka paʻakai
• 2 punetēpē kalo canola, no ka pan-paʻu
• 1 ka ipuʻawa momona
• 2 punetēpuni'āpana
• 1/2 teaspoon lemon zest
• 1 kaʻina kaʻina wai lemon
• 1 teaspoon ka kumini cumin
• 1/2 teaspoon keʻe
• 1/4 teaspoon ka paʻakai
• 2 tablespoons chopped parley a iʻole cilantro
• 1 ka'ōpala kelepona liʻiliʻi, i paʻiʻia a paʻiʻia i kahi paʻi

Hoʻomākaukau

1. ʻO ka umuʻeleʻele i 425F.
2. E hoʻopiʻi i ka'ōlaʻi a puni me kahi'ōpala, kāpiliʻia i loko o ka'ōpala, a hoʻomoʻa i ka umu no 45 mau minuke i ka hora, a hiki i ke kele. E hoʻomaha.
3. E wehe i kaʻiʻo o loko o kaʻuala a hoʻokomo i loko o kahi pola nui. ʻO Mash i kaʻuala a hoʻohui i nā meaʻala, nā mea kanu, ka lemon zest, ka palaoa o ka chickpea, ka wai lemon, a me ka paʻakai.
4. E kau i ka paila i loko o ka pahu hau no 30 a 60 mau minuke no ke ea a paʻa (hiki iāʻoe ke hana i kēia ma mua o ka manawa a noho ma ka frihana i ka pō).

1. E hoʻokuʻu i ka paila falafel e ka puʻupuʻu pūpū a'ōwili i nā pōpō.
2. Heat i hoʻoiliʻia ka hao aiʻole ka palemo kaumaha ma luna o ka wela wela. E hoʻomoʻa i 1 pailapato i ka hinu canola a hāʻule i ka hapalua o nā pōlele falafel. Eʻai 3 mau minuke ma kēlāʻaoʻao aiʻole a hiki i ke'ōmaʻomaʻo'ōmaʻomaʻo ma waho a mahele i loko. E hana hou me ka'eneʻenaʻene kanalima a me falafels.
3. No ka hanaʻana i kaʻaina yogurt: E hui pū me ka yogurt, kahini, lemon zest a me ka wai, nā meaʻala, nā paʻakai paʻakai, a me ke kāleka. E hoʻonā a hoʻololi i nā kauʻana e like me ka mea e pono ai.
4. E lawelawe i nā falafels i loko o kahi pīpī pita a iʻole ma kahi o ka sāleta me ka meaʻono o ka yogurt sauce, nā mea kanu momona, a me nā mea kanu'ē aʻe.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E ho'āʻo i kēia meaʻai me 1.5 mau kīkin puree ma kahi o kaʻuala no kekahi like me ka mea e like me keʻano o kaʻaina a me keʻano pilikino.

ʻAʻole hiki ke loaʻa i ka waiu? Ma kahi o kaʻaki yogurt, e lawelawe i ka falafel me nā moa moa liʻiliʻi me ka lālāʻulaʻula a me nā mea kanu, nā homemade a kūʻaiʻia paha e like me nā mea likeʻole a me ka wai me ka wai lemon a me ke kāleka eʻono ai.

Loaʻa i ka hui? Ma kahi o ka hōʻaweʻana i ka falafel i loko o ka sanwoma, e hana i kahi mezze platter me ka falafel a me kahi pai o nā salamaʻulaʻula Media (noʻonoʻo i nā'ōmato a me ka kukumba, ka uhiouli, a me ka kāpili kāpeti) a me ka pāʻana i nā meaʻai a me ka palahalaha (hummus, dadganoush) .

Nā lawelawe a me lawelawe lawelawe

E kanu i kaʻuala i hoʻokahi lā aʻelua paha ma mua e hiki ai i ke kaʻina hana falafel.

E hohola i nā'ililaʻuala i hoʻokuʻuʻia i luna o ka pepa baking a hoʻolulilulu me kaʻailaʻaila a me ka beʻa ma loko o ka umu 350F no 20 a 30 mau minuke a'ōwili keʻili i nā'āpana like me nā puʻupuʻu.

ʻO ka'ōhini o ke kāhini o kahini, kahi pūnaewele o ka laukale hou, ka mea e hoʻoulu ai i kahi meaʻono hoʻoluʻu. Hoʻopiliʻia ka pā, kaʻokiʻoki, a iʻole ka'elekaʻeleʻele i nā mea hana e hana ai i ka mea i kapaʻia he allic, e kōkua i ka hanaʻana i nā huaʻano o ke organosulfur e hiki ai ke kōkua i ka paleʻana i nā maʻi e like me ke kanulau a me ka maʻi maʻi. Keʻokiʻoki i ke kālaiki i ka manawa e kuke ai, e waiho wale nō ia ma ka papa no 10 mau minuke ma mua o ka kukeʻana i hiki ai iāʻoe ke hoʻoneʻe i ka allicin ma mua o ka hikiʻana o ke kāleka i ka wela.

Hoʻopili kēia meaʻai i nā alanaʻai a me nā'ōlelo hōʻaiu kanesa e hōʻikeʻia e ka American Institute of Cancer Research.