Falafel yog dab tsi, nws npaj li cas? Cov ntsiab lus calorie thiab cov as -ham hauv cov muaj pes tsawg leeg, cuam tshuam rau lub cev thiab txwv kev siv. Yuav ua li cas falafel tau noj, keeb kwm.
Falafel yog ib qho ntawm cov tais diav Israeli nrov tshaj plaws, ua los ntawm cov qoob loo hauv av, ua raws caij nyoog thiab sib sib zog nqus kib. Feem ntau, chickpeas yog cov khoom tseem ceeb, tab sis lwm hom legumes qee zaum siv. Ua haujlwm nyob rau hauv daim ntawv ntawm pob lossis cutlets me. Tam sim no nws tau txiav txim siab hloov pauv kev noj qab haus huv.
Yuav ua li cas falafel ua?
Cov zaub mov yooj yim los npaj, tab sis yuav tsum tau npaj ua ntej, tshwj xeeb tshaj yog thaum siv daim ntawv qhia zaub mov qub falafel, cov khoom tseem ceeb uas yog chickpea. Nws tau ntxuav ob peb zaug thiab tom qab ntawd so rau 12-16 teev (1/3) hauv dej txias, yaug txhua 4 teev. Yog tias koj siv cov taum pauv, nws txaus los tawm hauv dej rau 8 teev, rau taum koj xav tau yam tsawg 1, 5 hnub, thiab rau lentils - 24 teev. Qhov sib npaug ntawm cov taum thiab kua yog tib yam.
Hom txuj lom uas cov tais diav yog seasoned: cumin, turmeric, kua txob sib tov, coriander. Cov neeg Ixayees nyiam cov Lebanese sib xyaw - cov txiv ntseej, cov cinnamon, kua txob thiab kua txob dub.
Cov txheej txheem kho cua sov uas tuaj yeem ua tau: sib sib zog nqus rog, hauv lub lauj kaub, nrog roj ntau, ci hauv qhov cub. Cov neeg noj qab nyob zoo noj qab nyob zoo xaiv tom kawg.
Yuav ua li cas ua falafel:
- Daim ntawv qhia classic … Chickpeas, 1 khob, tsau ua ntej, zom nrog rab rab. Nyias zom 3 tbsp rau hauv hmoov. l. noob hnav noob, 1 tbsp. l. turmeric, 3-4 daim cardamom ceev. Zuaj ib pawg ntawm cilantro, 3-4 qej hniav. Cov txuj lom thiab chickpea puree tau sib xyaw, nyiam dua nrog cov khoom noj khoom haus lossis cov khoom sib tov, kom tau txais kev ntxhib los mos zoo sib xws. Ntsev thiab kua txob kom saj. Cov roj zaub, feem ntau yog cov roj paj noob hlis, tau muab rhaub rau hauv lub lauj kaub tob tob, thiab lub sijhawm no cov pob loj npaum li cas ntawm cov noob txiv. Txawm li cas los xij, daim ntawv no tsis xav tau - koj tuaj yeem ua cov cutlets me me. Dip lawv nyob rau hauv cov rog rog, tawm rau 6-8 feeb, kom txog thaum xim av xim av, kis rau ntawm daim ntawv so tes thiab ua rau sab saum toj kom tshem tawm cov roj ntau dhau. Tab sis tsis txhob tso nws ntev. Homemade falafel yog qab thaum kub thiab tshiab. Koj tuaj yeem rov ua kom sov dua, tab sis tom qab ntawd koj yuav tsis muaj peev xwm txaus siab rau cov zaub mov qab.
- Mint daim ntawv qhia … Hauv qhov no, nws yog kev coj ua tsis yog pob, tab sis cov thoob me me. Tej zaum, qhov no ua rau pom tseeb tias muaj cov khoom xyaw ntxiv hauv cov muaj pes tsawg leeg. Rau chickpea puree, 500 g, ntxiv grated sib tov ntawm 30 g ntawm parsley, 5 g ntawm cilantro, 10 g ntawm cumin thiab mint, 2 cloves ntawm qej, 1 tsp txhua. ci hmoov rau mov paj thiab dos. Fry raws li txoj kev twb tau piav qhia lawm.
- Daim ntawv qhia neeg tsis noj nqaij … Hauv qhov no, chickpeas, 1, 5 khob, yog thawj zaug cog, thiab tsuas yog tom qab ntawd tau ntim nrog dej. Cov noob tau tsau ua ntej - 1 khob, rau 3 teev, tom qab tshem tawm cov husk. Muab tso rau hauv lub tais ntawm cov khoom noj khoom haus: cov noob taum, noob, ib nrab khob ntawm tws cilantro thiab parsley, 1 clove ntawm qej thiab 5 dos plaub. Thaum cov qauv ua homogeneous kiag li, ntxiv cov seasonings: curry hauv hmoov - 1 tbsp. l., ntsev - 0.25 tsp, txiv ntseej roj - 1 tbsp. l., Txiv qaub kua txiv - 2 tbsp. l. Preheat qhov cub kom 40 ° C, muab cov khoob rau ntawm daim ntawv ci uas npog nrog parchment, thiab muab tso rau hauv qhov cub. Tawm rau 7-8 teev, nrog lub qhov rooj kaw. Cov tais diav tau txiav txim siab npaj yog tias cov tawv nqaij npog cov khoom ua rau tawg thiab cov nqaij sab hauv tseem khov.
- Daim ntawv qhia taum … Kev npaj ntawm falafel nrog taum dawb (1 khob) yuav tsum tau saib xyuas lwm 1.5 hnub ua ntej txheej txheem tseem ceeb. Nws yuav siv sijhawm tsawg kawg 36 teev rau cov taum kom mus txog qhov xav tau sib xws. Nws tsim nyog yaug txhua txhua 6 teev. Soaking ntev yog xav tau vim tias taum tsis tau rhaub. Cov txuj lom tau kib rau 1 feeb hauv lub lauj kaub qhuav, thiab tom qab ntawd muab av nrog pestle lossis hauv lub kas fes grinder. Bulgur, 3 tsp. l., Ncuav dej rau 2 teev. Kev sib xyaw ntawm cov noob caraway, curry, sumach thiab cumin tau pom zoo - 1 tsp txhua. tag nrho cov khoom xyaw, noob hnav, 3 tsp. Nyob rau hauv ib lub tais tais, mashed taum, dos me, 3 cloves ntawm qej, bulgur, 3 tbsp. l., slicing tshiab parsley - ib pawg, 1 tsp. nrog swb ntawm basil. Muab cov Bulgur ntub tso rau hauv ib homogeneous nplaum minced nqaij (yog tias nws dhau los ua ntxhab dhau, ncuav dej thaum kneading) thiab tso nws hauv lub tub yees thaum hmo ntuj. Thaum sawv ntxov, sib tov dua, ntsev thiab kua txob kom saj, ntxiv 1 tsp. dej qab zib. Yog tias koj xav tau qee yam ntsim, koj tuaj yeem ntxiv cov kua txob. Cov khoom tau tsim thiab kib hauv cov roj ua kom zoo nkauj. Nws tsis yog qhov tsim nyog rau raus hauv cov rog sib sib zog nqus.
- Pea daim ntawv qhia … Nws yog txaus kom tsau cov taum pauv rau 8-10 teev. Grind nws nrog qej, 2 prongs, cilantro, 20 g ntawm qhiav qhiav, ntxiv 2 tbsp. l. hmoov nplej, ib txhais tes ntawm turmeric, ntsev, paprika, sib tov ntawm dub thiab allspice. Thaum sib tov, ncuav 1-2 tbsp. l. dej. Tus nqi kua yog nyob ntawm qhov sib xws ntawm cov nqaij minced. Nws yuav tsum tig tawm xws li cov npas tsis sib nrug. Rog rog yog siv rau ua noj.
- Daim ntawv qhia taum ntsuab … Mashed nrog 400 g ntawm peas, 1 dos, 2 qej prongs, ib pawg ntawm cilantro, tws txuj lom - 0.5 tsp txhua. cumin, cumin, cumin thiab turmeric, kua txob thiab ntsev. Rau thickening ntxiv gruel los ntawm chickpea hmoov - sib tsoo yog diluted nrog dej. Ua rau hauv cov pob thiab sib sib zog nqus kib nrog cov txiv ntseej roj.
Thaum koj xav txog yuav ua li cas ua falafel, koj tsis tas yuav xaiv ib qho ntawm cov zaub mov uas tau teev tseg thiab ua tib zoo ua raws li cov lus pom zoo rau qhov ntau npaum li cas. Piv txwv li, Cov neeg European qhia cov cheese ua cov khoom ntxiv. Cov zaub mov no tsis tuaj yeem raug cais ua cov neeg tsis noj nqaij, tab sis nws muaj kev txaus siab ntau dua li cov zaub mov txawv ib txwm muaj. Hauv qhov no, cov khoom tau ci hauv qhov cub ntawm 160-180 ° C, tom qab muab lawv tso rau hauv cov nplawm nplawm, thiab qee zaum txawm tias ci. Koj tuaj yeem sim qhov kawg nrog saj.
Cov muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm falafel
Hauv daim duab falafel
Rau txhua lub tais, cov zaub mov muaj txiaj ntsig yuav tsum raug xam cais, suav nrog nws cov khoom. Cov ntaub ntawv muab sib haum rau daim ntawv qhia ua classic. Kev kho cua sov - sib sib zog nqus rog.
Cov ntsiab lus calories ntawm falafel yog 333 kcal rau 100 g, ntawm uas:
- Cov protein - 13.3 g;
- Rog - 17.8 g;
- Cov carbohydrates - 31.8 g;
- Dej - 35 g;
- Yog ' - 2,1 g.
Cov vitamins rau 100 g:
- Vitamin A - 1 μg;
- Vitamin B1, thiamine - 0.146 mg;
- Vitamin B2, riboflavin - 0.166 mg;
- Vitamin B5, pantothenic acid - 0.292 mg;
- Vitamin B6, pyridoxine - 0.125 mg;
- Vitamin B9, folate - 104 mcg;
- Vitamin C, ascorbic acid - 1.6 mg;
- Vitamin PP - 1.044 mg.
Macronutrients rau 100 g:
- Potassium, K - 585 mg;
- Calcium, Ca - 54 mg;
- Magnesium, Mg - 82 mg;
- Sodium, Na - 294 mg;
- Phosphorus, P - 192 mg.
Microelements rau 100 g:
- Hlau, Fe - 3.42 mg;
- Manganese, Mn - 0.691 mg;
- Tooj liab, Cu - 258 μg;
- Selenium, Se - 1 μg;
- Zinc, Zn - 1.5 mg.
Cov rog ib 100 g:
- Txaus - 2.383 g;
- Monounsaturated - 10.17 g;
- Polyunsaturated - 4.16 g.
Muaj 10 yam tseem ceeb ntawm cov amino acids tseem ceeb, thiab feem ntau ntawm tag nrho cov lysine thiab arginine tsawg, uas muaj cov tshuaj tiv thaiv kab mob tiv thaiv kab mob, yam tsis muaj kev tsim cov leeg nqaij ua tsis tau, atherosclerosis loj hlob sai. Ntawm cov kua qaub tsis tseem ceeb, glutamic acid feem ntau - nrog nws qhov tsis muaj, tus menyuam txoj kev loj hlob nres thiab qhov pheej hmoo ntawm kev tsim tus kab mob Parkinson nce.
Txawm hais tias sib sib zog nqus kib, suav tias yog ib qho ntawm cov txheej txheem ua zaub mov tsis zoo tshaj plaws, falafel muaj qhov tsawg kawg nkaus ntawm omega-6 thiab omega-9, polyunsaturated thiab unsaturated fatty acids. Qhov no tso cai rau koj los qhia cov zaub mov tsis yog tsuas yog rau cov zaub mov tsis noj nqaij, tab sis kuj thaum poob phaus. Tab sis txawm tias cov zaub mov qub tau xaiv-nqus kib ntau dua li ci, koj tuaj yeem hlawv lub zog tau los ntawm 100 g ntawm cov tais diav siv sijhawm 40 feeb, dhia hlua rau 1, 20 teev lossis 8 teev ntawm lub suab tsaug zog.
Cov txiaj ntsig ntawm falafel
Cov protein yooj yim zom tau yooj yim hauv cov zaub mov muaj txiaj ntsig pab cov neeg noj zaub mov noj kom rov qab tau cov protein-lipid tshuav, tswj kev ua neej nquag, thiab pab khaws cov hluas. Kev noj 100 g yuav pab rov qab 50% ntawm lysine cia. Tom qab tag nrho, nws yog nws leej twg yog tus tsim khoom rau cov qauv protein thiab txhawb kev tsim cov tshuaj tiv thaiv kab mob thiab cov tshuaj hormones.
Cov txiaj ntsig Falafel:
- Nws muaj kev tiv thaiv kab mob thiab tiv thaiv kev mob.
- Nws ua haujlwm ruaj khov ntawm cov hlab plawv, tiv thaiv kev tsim cov quav hniav sclerotic.
- Txhim kho kev loj hlob ntawm menyuam yaus thiab rov tsim cov ntaub so ntswg hauv txhua pawg ntawm cov pejxeem.
- Ua kom muaj kev ua tau zoo, txhim kho kev mloog zoo thiab muaj peev xwm mloog zoo.
- Tiv thaiv kev txhim kho ntshav tsis txaus thiab pab kom tsis txhob poob phaus.
- Nres kev txhim kho ntawm pathology ntawm lub paj hlwb.
- Normalizes kev ua haujlwm ntawm lub cev qhov muag.
- Txo cov ntshav qab zib thiab txhawb kev ua haujlwm ntawm cov txiav txiav.
- Txhim kho qhov mob ntawm daim tawv nqaij, ntsia hlau thiab hniav.
Falafel muaj pungent, ntsim saj uas txhawb kev tsim cov qaub ncaug. Qhov tshwm sim ntawm cov kab mob caries thiab kab mob hauv lub cev raug txo. Ib qho ntxiv, nws yuav tsum tau sau tseg thiab cuam tshuam rau lub xeev kev xav. Kev tsim cov serotonin nce ntxiv, kev xav zoo dua, kev pw tsaug zog zoo rov qab los, thiab cov xwm txheej ntxhov siab ua kom yooj yim dua.
Contraindications thiab raug mob ntawm falafel
Cov zaub mov raug tshem tawm ib ntus los ntawm kev noj zaub mov noj yog tias muaj cov kab mob ntawm txoj hnyuv thiab lub plab zom mov - gastritis, mob plab, mob pancreatitis, nrog teeb meem ntawm daim siab, zais zis lossis lub raum. Legumes yog khoom noj hnyav hnyav, thiab yog tias noj ntau zaus, kev zom plab tshwm sim. Yog li, nws yuav tsum tau qhia rau hauv kev noj zaub mov nrog ceev faj, tsis pub ntau tshaj 100 g ib zaug.
Lub ntsiab lus tsis zoo rau noj zaub mov yog ua xua rau cov qoob loo lossis cov khoom xyaw hauv qhov muaj pes tsawg leeg. Kev puas tsuaj los ntawm falafel tshwm sim tsis ntau los ntawm cov khoom uas nws tau npaj, tab sis los ntawm cov txheej txheem ntawm kev npaj thiab qhia txog carcinogens thaum sib sib zog nqus kib. Txhawm rau txo qhov tsis zoo, kev kho cua sov yuav tsum tau hloov mus ci.
Txhawm rau txhim kho kev zom zaub mov, xaiv cov tais sab xis. Nws raug nquahu kom ntxiv zaub ntsuab, zaub tshiab lossis stewed rau cov noob taum, ua ntej noj mov, haus ib khob dej nrog mint lossis ob peb tee kua txiv qaub. Nco ntsoov tias taum yog khoom noj hnyav thiab zam kev noj ntau dhau.
Falafel noj li cas?
Cov zaub mov tau noj ntawm nws tus kheej, qhwv hauv pita qhob cij, thiab hnab pita tau ntim nrog cov pob. Raws li kev lig kev cai, cov kua ntses yuav tsum tau ua nrog nws. Tab sis tsis muaj teeb meem dab tsi daim ntawv qhia tau npaj, falafel tau txais kev pab nrog zaub nyoos los yog kua ntses.
Cov nyiam nyiam tshaj plaws:
- Tahini (zeeg) … Hauv lub lauj kaub kub tsis muaj roj, qhuav 200 g ntawm cov noob hnav dawb, nplawm rau 2-3 feeb kom tsis txhob hlawv. Ncuav mus rau hauv lub rab, thiab thaum cov noob txias, zom nws. Ntxiv 2 cloves ntawm qej thiab maj mam ntxiv cov txiv ntseej roj - txog 100 ml, kom tau txais qhov sib xws sib xws. Cov ntses ua tiav yog txias hauv lub tub yees. Ua ntej pab, lub caij nrog slicing parsley nrog txiv qaub kua txiv.
- Cream qab zib … Fry lub shallots kom txog thaum maj mam browned. Ncuav me me dawb caw qhuav thiab stew kom txog thaum nws evaporates, thiab tsis muaj gruel hauv lub lauj kaub, lub caij nrog kua txob, ntsev, ncuav rau hauv qab zib thiab stew dua kom txog thaum nws rhaub. Whisk hauv rab rab ua ntej ua haujlwm.
- Yoghurt hnav khaub ncaws … Hauv lub tshuab ziab khaub ncaws, tuav cov tawv nqaij tshiab tsis muaj tawv nqaij, kua mis nyeem qaub, 2 qej qej, 2 nplooj nplooj. Ntsev kom saj.
- Txiv laum huab xeeb … Fry nyob rau hauv ib lub lauj kaub qhuav qhuav 1 tbsp. l. noob hnav, txias, pestle lossis zom rau hauv lub kas fes grinder. Sib tov nrog tib tus nqi ntawm cov txiv laum huab xeeb, ib nrab khob iav, 1, 5 tbsp. l. lws suav muab tshuaj txhuam. Ntsev thiab qab zib kom saj.
Cov lus tseeb nthuav txog falafel
Muaj ib qho version uas lub npe ntawm cov zaub mov los ntawm Arabic lo lus "kua txob" - cov ntawv "filfil". Txawm hais tias qhov tseeb tias falafel cuam tshuam nrog cov zaub mov ntawm cov neeg Ixayees, cov ntseeg nyob hauv tebchaws Iziv, Copts, yog thawj tus ua noj nws thaum ntxov Nrab Hnub nyoog.
Daim ntawv qhia tau "tsim" los ntawm cov txiv plig uas yuav tsum yoo mov ntev. Tab sis tib lub sijhawm, tsis muaj leej twg tshem tawm txoj haujlwm hauv tsev. Txhawm rau rov ua kom lub zog muaj zog, lawv tau pib ua zaub mov los ntawm cov khoom lag luam, tom qab ntawd xav tias muaj zog ntxiv. Lawv yog cov noob taum. Cov neeg Israel tau pib siv cov taum pauv ua cov khoom tseem ceeb.
Muaj lwm qhov version ntawm kev tsim cov tais diav. Nws yog lub hauv paus tseem ceeb ntawm kev noj zaub mov tsis zoo ntawm cov neeg Phoenicians nyob hauv thaj av ntawm niaj hnub Syria thiab Lebanon. Rau lawv, nws tau dhau los ua lwm txoj hauv kev ntxiv lub cev nrog cov protein. Cov neeg pluag tsis muaj peev xwm khaws tau nyuj. Cov ntseeg qiv los ntawm Phoenicians.
Thawj lub chaw pabcuam zaub mov uas ua rau falafel tau qhib rau hauv Tel Aviv xyoo 1941 los ntawm tus poj niam uas, khiav tawm ntawm Nazi kev tsim txom, tuaj ntawm Berlin. Tam sim no hom "zaub mov noj qab haus huv" no tau txais koob meej nyob hauv Europe.
Ib lub chaw haujlwm ntawm Israel Israel McDonald hauv xyoo 2011 tau tsim lub network uas tau kwv yees tias yuav nrov nrov - McFalafel. Tab sis kev cia siab ntawm cov neeg tsim khoom tsis tau los ua qhov tseeb. Cov neeg hauv cheeb tsam pib tsis quav ntsej cov khw noj mov uas txawv ntawm McDonald lub tsev noj mov zoo nkaus li tsuas yog nyob rau hauv cov chickpea discs tau muab tso rau hauv lub ncuav es tsis txhob siv cov nqaij cutlets. Lub tuam txhab tau ntsib kev poob, thiab cov neeg nyob hauv, txhawm rau saj cov zaub mov qab, xaj nws hauv cov khw me me lossis npaj nws tus kheej.
Saib cov vis dis aus hais txog falafel:
