Nutrition Highlights (pakushanda)
Calories - 151
Fat - 3g
Carbs - 24g
Puroteni - 12g
Nguva Yese 30 min
Gadzirira 10 min , Cook 20 min
Kushumira 2 (1 kapu imwe neimwe)
Iyi soup ine jam-yakazara neuropi hune utano hwakanaka, kutanga nemugero wayo wa broccoli. Broccoli chikamu cheimba yakasimba ye cruciferous. Maererano neThe MIND Diet, vanhu vakaroverera pamuchinjikwa vakaita sa broccoli neholiflower ndivo vanowanikwa mukuziva kugona. Kudya hafu yekapu pazuva re broccoli kunogona kuveura makore maviri kubva paupenyu hwako hwekufunga! Nokudaro, kune hutano hwehutano hunosimbiswa mukudya kana imwe inoshumira zuva rezviputi zvinokonzera (ie broccoli, cauliflower, kale, maBrussels) -unogona kuwana vitamini C , folate , fiber, uye potassium.
Kuwedzeresa, ganda midzi itsva inopa maitiro ekurwisa-kupisa simba, pamwe nekubatsira mukudya kwakanaka uye kudya mabhakitiriya ane ushamwari mumatumbo ako. Izvo zvose zvinokonzera zvakanaka hutano hwehuropi nokuti kana uchiramba uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uching
Zvimwe
- 1.5 makapu mvura
- 1 musoro musoro broccoli, zvigurwa zvidimbu
- 2 tablespoons itsva ginger root, minced
- 1 tablespoon Sriracha
- 1 teaspoon garlic powder
- 1/8 teaspoon munyu
- 1/4 mukombe Parmesan cheese, grated
- 1/2 mukombe yakasara-mafuta mukaka wemhou kana
- mukaka zvimwe (zvisarudzo)
Kugadzirira
- Mucheka remvura, wedzera mvura uye broccoli kune colander. Pamusoro pemhepo inopisa, uuye kumota uye kupisa gorocco mumaminitsi mashomanana kusvikira paine ruvara ruchena. Iva nechokwadi kuti haufaniri kudarika kusvikira broccoli mushy. Pane kudaro, iwe unogona kuisa microwave broccoli-hapana mvura inodiwa-kwemaminiti maviri kana maviri kuidya.
- Isai broccoli yakabikwa mune zvekudya kana kuti blender. Wedzera kapu yemvura yekubika, kuchengetedza zvimwe zvacho gare gare. Kana iwe ukawaisa microwave iyo, wedzera pachena mvura. Shingairira kweminiti kuti mutange puree.
- Wedzera ginger, Sriracha, garlic powder, munyu, uye cheese. Tora maminetsi mashoma. Kana kusagadzikana kwakanyanya kwazvo, wedzera hafu yehafu yekapu yemvura. Nokuda kwechigadziri chinokanganisa, simbisa mumukaka.
- Spoon mumbiya uye ushumire ushamwari.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi soup inonyanya kushanduka. Iwe unogona kuwedzera imwe yemiriwo ine broccoli, yakadai sepepuru tsvuku, karoti, kana mushwa, uye inonatswa.
Simudza puroteni ine silken tofu kana kunyange rhodotta cheese. Pakuguma, iwe unogona kukanda mucheche mutsvuku mhepo Nenyuchi dzekuNorth kana chickpeas yekuwedzerwa mavara, mapuroteni, uye fiber.
Gadzira ndiro yako nehuputa yakasvibira kana kuti curry powder kune mamwe madzinza anhu. Panzvimbo peParmesan cheese, shandisa mbiriso yezvokudya kuitira vegan hint cheesy flavor, pamwe nemaprotheni neB12 !
Kubika uye Kushumira Tips
Nokunyorova broccoli kutanga, inoputsa cellulose zvishoma, zvichiita kuti zvive nyore kuchena. Kana iwe uine Vitamix kana imwe blender kupfuura kupisa zvingwa sezvavanenge vakachena, inzwa wakasununguka kukanda broccoli muhupuru.
Iyi soup inogona kushandiswa ichidziya kana kutonhora, chero chii chinosarudzwa. Shumira nehove yakabikwa, chifu chekuku, kana kuti tofu.