Bánh Mì Falafel Ngon Với Rau Tươi
(Delicious Falafel Wrap with Fresh Vegetables)
(0 Đánh giá)
0
19
tháng 4 05, 2025
Báo cáo sự cố
Nguyên liệu
-
400 grams Đậu gà đóng hộp
(Drained and rinsed)
-
1 bunch Ngò tươi
(Băm)
-
3 cloves Tỏi
(Băm)
-
1 teaspoon Bột thìa là
-
1 teaspoon Ground Coriander
-
1 teaspoon Bột nở
-
1/2 teaspoon Muối
(Điều chỉnh theo khẩu vị)
-
2 tablespoons Dầu ô liu
(Để chiên)
-
4 pieces Whole Wheat Tortillas
-
100 grams Tahini Sauce
(Or store-bought)
-
2 cups Rau diếp
(Xé)
-
1 cup Cà chua
(Cắt hạt lựu)
-
1 cup Dưa leo
(Cắt hạt lựu)
(Drained and rinsed)
(Băm)
(Băm)
(Điều chỉnh theo khẩu vị)
(Để chiên)
(Or store-bought)
(Xé)
(Cắt hạt lựu)
(Cắt hạt lựu)
Dinh dưỡng
- Khẩu phần: 4
- Kích thước khẩu phần: 1 wrap (200g)
- Calories: 350 kcal
- Carbohydrates: 45 g
- Protein: 15 g
- Fat: 10 g
- Fiber: 12 g
- Sugar: 5 g
- Sodium: 400 mg
- Cholesterol: 0 mg
- Calcium: 150 mg
- Iron: 3.5 mg
Hướng dẫn
-
1 - Prepare the Falafel Mixture:
In a food processor, combine chickpeas, parsley, garlic, cumin, coriander, baking powder, and salt. Blend until smooth.
-
2 - Form Falafel Balls:
Using your hands, form small balls or patties from the mixture.
-
3 - Fry the Falafel:
Heat olive oil in a frying pan over medium heat. Fry falafel until golden brown on all sides.
-
4 - Assemble the Wraps:
Place lettuce, tomatoes, and cucumber on each tortilla. Add falafel and drizzle with tahini sauce.
-
5 - Roll and Serve:
Roll up the tortillas tightly, cut in half, and serve immediately.
In a food processor, combine chickpeas, parsley, garlic, cumin, coriander, baking powder, and salt. Blend until smooth.
Using your hands, form small balls or patties from the mixture.
Heat olive oil in a frying pan over medium heat. Fry falafel until golden brown on all sides.
Place lettuce, tomatoes, and cucumber on each tortilla. Add falafel and drizzle with tahini sauce.
Roll up the tortillas tightly, cut in half, and serve immediately.
Thông tin thêm về: Bánh Mì Falafel Ngon Với Rau Tươi
Falafel Wrap
The Falafel Wrap is a beloved dish originating from the Middle East, primarily associated with Lebanese and Israeli cuisines. This recipe is a delightful way to enjoy falafel, which is made from ground chickpeas and herbs, creating a flavorful and protein-rich meal. The wrap is not only tasty but also healthy, making it a popular choice for vegetarians and anyone seeking a nutritious meal.
History & Cultural Significance
Falafel has a rich history that dates back centuries. Its exact origins are debated, but it is widely accepted that it was created in the Levant region. Traditionally made with fava beans, chickpeas became the primary ingredient in many recipes. The dish has evolved and adapted into various forms, becoming a street food staple across the Middle East and beyond.
The wrap itself signifies the convenience of Middle Eastern street food, where meals are made to be eaten on the go. The combination of crispy falafel, fresh vegetables, and creamy tahini sauce offers a burst of flavors and textures that is hard to resist.
Tips & Notes
- For a gluten-free option, substitute whole wheat tortillas with gluten-free wraps.
- Feel free to add other vegetables like shredded carrots or bell peppers for more crunch and flavor.
- You can prepare falafel in advance and freeze them for quick meals later.
- Experiment with spices; adding cayenne pepper can give your falafel a little heat.
Enjoy making this Falafel Wrap as a quick lunch, a hearty dinner, or even as a party snack. Its versatility and deliciousness guarantee that it will be a hit with everyone!
