ʻO kaʻualaʻuala kekahi o kaʻu mau mea punahele loa! ʻAʻole wale lākou e hoʻopiha i nā meaʻai, ke manaʻo nei wau heʻoi aku kaʻoi aʻe o ka leho ma mua o ka'ōlaʻi keʻokeʻo. Ua lōʻihi ka manawa i hala aku nei, ua loaʻa iaʻu kahiʻualaʻuala maikaʻi i ka meaʻaiʻai meaʻai a makemake nui ia mai ia manawa. I kēia mau lā, ua hoʻoholo wau e ho'āʻo i ka hoʻonani i kēlā hana maikaʻi i loaʻa iaʻu i nā makahiki he nui aku nei a ua holomua. Maʻaneʻi, e māhele wau iāʻoe i kaʻu meaʻai no kaʻualaʻuala.
Hiki iāʻoe keʻai i kēia mau'ōpala a hoʻoulu paha i kahi kīnaʻi ma luna o lākou. ʻO kaʻu punahele eʻaʻai e hoʻohana me kēia meaʻai, heʻaina kalokiko kalo, koum , a me ka meaʻai kāhini .
Ma keʻano he meaʻai, hiki iāʻoe ke lawelawe iā lākou me ka mehana me kahi'āpana'ōmaʻomaʻo o ka kukumba ma luna, i hoʻopaʻaʻia me ka niho niho.
Ka mea e pono ai
- 2 nāʻuala nunui
- 2 punetēpī kaʻaila
- 1 hiki i ka mīkini (holoi a holoiʻia)
- 1 'āpana' āpana nunui (i hoʻokuʻuʻia)
- 2 punetēpē punaʻai (minced)
- 2 teaspoons kahi pāʻani hou
- 1 teaspoon cumin
- 1 1/2 teaspoon coriander
- 2 punetēpō wai wai lemon
- 1½ teaspoon ka paʻakai
- nāʻano sesame
Pehea e hana ai
- E keʻanaʻo ka umu i 425 ka lōʻihi F. Eʻai i kaʻuala māla no hoʻokahi hola a hiki i ka wā e hiki ai iā lākou ke houʻia me ka māmole. Eia kekahi, hiki iāʻoe ke hoʻolimalima i kaʻuala a hiki i ka hanaʻana (ʻo ka manawa he 20 mau minuke noʻelua mauʻuala nunui, e like me kāu microwawe.
- Ke maloʻo kaʻuala, e waiho i loko o kahi pola nui a me ka mash me kaʻili. E hoʻopili i ka palaoa, ka moa, ka'atika, ke kāleka, ka pāhiri, ka kumini, ka coriander, ka wai lemon a me ka paʻakai. E hoʻomau i ka pākomo me kaʻiole a hui maikaʻiʻia me ka laulā. Hiki iāʻoe ke kau i nā meaʻai a pau i loko o ka meaʻai meaʻai aiʻole ka mea hana lepo no ka wikiwiki wikiwikiʻana.
- Ke hoʻohana nei i kou mau lima, ka pali mele, ka pipi kuki, aiʻole ka punetēpona, i ka hoʻopiliʻana i nā pōpō liʻiliʻi a kau ma kahi pepa bakena i'ōwiliʻia me ka'ōwili kuke . Pono e hoʻonoho iā lākou iʻelua paha inisi ke kaʻawale. E kāpīpī i ka nui o nā kumulāʻau sesame. ʻO nā pōlele Chill falafel i loko o ka pahu hau hau e 45 mau minuke.
- ʻO ka umu'ehi ke 375 degrees F. E holoi i ka pepa bakena mai ka pahu hau. Inā makemakeʻoe i kāu huaʻuala falafel e noho i loko o ka'ōleʻele, e kau i ka papahele a kālua no kahi o 10 a 12 mau minuke.
- Hiki iāʻoe ke hoʻopalimali iā lākou me kahi māla ma mua o ka kukeʻana no kahi pōmaikaʻi liʻiliʻi liʻiliʻi. He mea nui kēia no nā hawuni pita a he mau meli. E hoʻopiʻi no kahi o 8-10 mau minuke i 375 mau mile F.
Leftover Sweet Potato Falafel?
Hiki ke hoʻopakeleʻia nā meaʻaiʻole inā uhiʻia a hoʻoukaʻia no nā hola he 24. E hoʻaho i ka umu a iʻole ka microwave. Makemake wau e hoʻohana i kaʻu mau mea i waihoʻia i loko o ka'ōmaʻomaʻo'ōmaʻomaʻo me ka mīkini meaʻai no ka pāpale. He maikaʻi hoʻi lākou i loko o nā poʻi pita me ka letus, kukama,'ōmato, a me ka meaʻai kalo aiʻole ke kāleka.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 319 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 538 mg |
| Nā Carbohydrates | 56 g |
| Fiber Dietary | 10 g |
| Pāmua | 12 g |