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Falafel plin de verdețuri

joi, octombrie 31, 2019
|
scris de World Class Romania

Această rețetă din Orientul Mijlociu este o idee simplă și delicioasă pentru o masă de prânz sau cină. În plus, va fi la fel de bună și a doua zi, pentru pachetul de la birou.

Timp de preparare: 40 de minute
Cantitățile sunt calculate pentru 4 porții (5 bucăți de falafel fiecare)

Ingrediente

2 căni de năut fiert și scurs bine
½ cană de semințe de floarea soarelui crude, cu coajă
⅓ cană cu ceapă roșie, tocată mărunt
3 linguri de semințe de susan (ca să treci falafelul prin ele)
3 linguri de pătrunjel proaspăt, coriandru și mentă, toate tocate mărunt
2 căței de usturoi, tocați mărunt
2 linguri de ulei de măsline
2 linguri de tahini
2 linguri de suc de lămâie
O lingură de făină din orez brun
O linguriță de pudră de copt
O linguriță de pudră de chili
O linguriță de chimen, măcinat
O linguriță de sare de Himalaya
Jumătate de linguriță de fire de șofran
Piper negru proaspăt măcinat, după gust

Mod de preparare

1. Încălzește cuptorul la 190°C.
2. Pune semințele de florea-soarelui într-un blender și pulsează timp de 30 de secunde sau cât să fie mărunțite mai mare.
3. Adaugă năutul și mai zdrobește cu blenderul încă un minut. Completează cu ceapa și reia procesul. Ai grijă să aduni resturile de pe margine și să amesteci până când obții o compoziție omogenă.
4. Mută totul într-un bol și adaugă ingredientele rămase (ierburile mărunțite, mirodenile, făina, pudra de copt). Amestecă totul până când mixul devine similar cu un aluat.
5. Cu mâinile, formează 18 bile, apoi aliniază-le pe o foaie de copt. Aplatizează-le și pune semințele de susan pe ele.
6. Coace-le la 190°C, întorcând fiecare falafel pe cealaltă partea, până când toate bucățile devin aurii. Tot procesul durează circa 25-30 de minute.
7. Dacă vrei să mănânci falefel în zilele următoare, pune totul într-un șervet de hârtie sau în cutii speciale și depozitează în frigider și încălzește-l la cuptor atunci când e cazul.

Foto: fitforfashion.ro

Tag-uri:
Dietă, Energie, Mâncare, Nutriţie, Reţete, Slăbire

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