براى تهيه فلافل هاى سالم و خوشمزه به مواد زير نياز داريد :
نخود دو روز خيس خورده پخته ٢ پيمانه
جو دوسر پرك سه قاشق پر
پياز ١ دانه
سير ٢ حبه
جعفرى و گشنيز به ميزان دلخواه
پودر چيلى و زيره فراوان
نمك و فلفل دلخواه
.
.
براى تهيه ابتدا تمام مواد بالا را داخل بلندر يا غذاساز يا مخلوط كن و يا نداشتين چرخ گوشت بريزيد و حسابى تركيب كنيد تا مخلوط يكدستى حاصل شود . اين مواد چسبندگى مورد نياز را دارا مى باشد و با خيال تخت با دست گلوله هاى كوچكى به شكل فلافل تهيه مى كنيد . فر را از قبل گرم نموده و روى سينى فر كاغذ روغنى قرار داده ، فلافل ها را منظم كنار هم مى چينيد و به مدت نيم ساعت با حرارت ١٨٠ درجه تا زمانى كه روى فلافل برشته شود قرار مى دهيد . فلافل خوشمزه شما آمادست ??? .
.
پ.ن١ : اين فلافل را مى توانيد داخل تابه هاى رژيمى در بسته هم طبخ كنيد و حتمن نياز به فر نيست ?
.
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پ.ن٢ : در صورت دلخواه مى توانيد روى فلافل ها كمى روغن اسپرى كنيد ولى من نزدم هم خوب از آب درامد ??
.
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پ.ن٣ : تندى و مزه اصلى ادويه هاى فلافل به دلخواه خودتان است من چيلى زدم عالى شد ?
.
How to make healthy homemade baked Falafel ???
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Ingredients:
* 1 small onion, cut into a few chunks
* 2 clove garlic
* 2 cups chickpeas, drained * ½ tsp ground cumin
* ½ tsp ground coriander
* ¼ – ½ tsp chilli powder
* 4tbsp fresh coriander, chopped
* Salt
* Black pepper
* 3tbsp rolled oats .
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