Hiki keʻai i ka manawa o ka falafel maʻamau i ka hoʻohanaʻana i ka chickpeas maloʻo. ʻO ka holoiʻana i nā beana a hemo nā'ōpū he mea kūponoʻole ia no ka poʻe e noho paʻa ana. Aia kēia meaʻai no falafel i nā mea liʻiliʻi iʻoki i lalo i ka manawa hoʻomākaukau. Ua maikaʻiʻo ia no ka poʻe i makemake i kahiʻoi aku o ka falafel.
Ka mea e pono ai
- 1 15 oz. hiki
- ka moa
- 1 'ōlaku ka liʻiliʻi (ka'āpana liʻiliʻi)
- 1 punetune keleka (minced)
- 2 punetēpuni hou
- ka pāʻili
- 1 teaspoon
- huia
- 3/4 teaspoon
- kumini
- 1½ teaspoon ka paʻakai
- 2 punetēpō palaoa
- 3ʻailaʻaila (aiʻole ka nui e pono ai no ka'ō'ōʻana,
- ka canola aiʻole ka mea kanu)
Pehea e hana ai
- Eʻohi i ka chickpeas, ke kala, kaʻaila, ka coriander, ka kumini, ka paʻakai, a me ka pepa (eʻono) i loko o ka ipu. E hoʻonui i ka palaoa a hui maikaʻi.
- ʻO ka Mashe chickpeas, me kaʻike e hui pū me nā mea like. Hiki iāʻoe ke hoʻohui pū i nā meaʻai i ka papa hana meaʻai. Makemakeʻoe i ka hopena i lilo i ka paʻi mānoanoa.
- E hoʻopiha i ka huiʻana i loko o nā pōkole liʻiliʻi, e pili ana i ka nui o ka pōpō ping-pong. Hoʻokipa maikaʻi.
- E puhi i 2 'īniha o kaʻaila ma 350 F a hiki i ke gula'ōmaʻomaʻo (2 i 5 mau minuke).
- E mālama iā falafel wale nō, aiʻole me ka wela pita wela me nā momona, aiʻole ka mea'alahini .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 745 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,037 mg |
| Nā Carbohydrates | 124 g |
| Fiber Dietary | 23 g |
| Pāmua | 33 g |