Ixesha lokuLungiselela: Imizuzu ye-25 Ixesha elongezelelweyo: 5 imiz Ixesha elipheleleyo: 30 mins Ukukhonza: 4 Isivuno: i-4 servings Iprofayili yeSondlo: I-Dairy-Free Diabetes Efanelekileyo Impilo Eguga Intliziyo Enempilo I-Fiber ephezulu Ephantsi I-Carbohydrate ephantsi I-Sodium ephantsi-I-Calorie Nut-Free VegetarianTsibela kwiiNqaku zeSondlo Izithako
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2 iikomityi iimbotyi zesoya ezikhenkcezisiweyo eziswiti (edamame)
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¼ indebe ipepile eswiti egayiweyo
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2 amacephe umgubo wengqolowa
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2 amacephe inqunyulwe entsha Italian (flat-leaf) parsley
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1 iqanda elimhlophe
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2 iicloves igalikhi, inqunyulwe
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1 icephe ixolo lemon elicandiweyo
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⅛ icephe ityuwa
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⅛ icephe ipelepele emnyama
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Isitshizi sokupheka esingabambekiyo
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I-Lemon Aioli:
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¼ indebe i-fat-free okanye i-mayonnaise elula
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1 icephe ixolo lemon elicandiweyo
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1 icephe ijusi yelamuni
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1 Ipelepele emnyama
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1 indebe Fresh Italian flat-leaf parsley sprigs
Izalathiso
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Kwisitya esincinci, pheka i-edamame ngokwemiyalelo yephakheji. Khupha kwaye udlulisele kwiprosesa yokutya. Yongeza i-pepper emnandi, umgubo, iipuni ezimbini ze-parsley, iqanda elimhlophe, igalikhi, i-1 teaspoon ye-lemon peel, ityuwa, kunye ne-1/8 ye-teaspoon emnyama. Gubungela kwaye usebenze de ucolwe kakhulu kwaye umxube ubambe kunye.
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Yenza umxube ube ziipati ezincinci ezilishumi elinambini. Yambathisa isitshizi esikhulu esingatshisiyo ngesitshizi sokupheka. Fudumeza i-skillet phezu kobushushu obuphakathi. Yongeza i-falafel patties kwi-skillet eshushu. Pheka imizuzu emi-4 ukuya kwemi-5 ujike phakathi okanye ude ube mdaka ngokulinganayo kwaye ufudunyezwe.
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Ukulungiselela i-Lemon Aioli: Kwisitya esincinci, hlanganisa i-mayonnaise, i-teaspoon e-1 ye-lemon peel, kunye nejusi yelamuni.
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Khonza i-falafel patties kunye neLemon Aioli. Ukuba unqwenela, ufefe i-Aioli nge-pepper emnyama, kwaye uhombise iipleyiti nge-sprigs parsley.
Iingcebiso
Ukwenza phambili: Umxube weFalafel unokulungiswa kwaye umiliselwe kwiipatties ngaphambili. Beka i-falafel patties kuluhlu olunye kwisitya esingangeni moya kwaye uphole ukuya kuthi ga kwiintsuku ezi-3. Pheka njengoko uyalelwe.
