Nutrition Highlights (pakushanda)
Maoriro - 66
Fati - 2g
Carbs - 11g
Protein - 3g
Nguva Yese 55 min
Gadzirira 10 min , Cook 45 min
Kushumira 18 (1/2 mukombe mumwe nomumwe)
Hazviwani chero zviri nani pane sendipu soup-kunze kwekuti iwe unowedzera hohoflower . Zvose izvi mishonga inoputika ne phyto (michero) mishonga , iyo inopa huropi hwako nemuviri zvinopesana nekudzivirira zvirwere zvisingaperi.
Mishonga inobatsira muviri wako wose: vitamini A neC dzinobatsira kudzivirira firima inowanzosangana, uye conflicous confounds ye-cauliflower inobatsira ubongo hwako nekuwedzera kukuyeuka kwako. Uyezve, nyama yepukuchi yakawanda yemarangi inopa toni ye carotenoids, iyo inonzi antioxidants inogona kudzivirira muviri wako neuropi kubva mukukuvadzwa kwezuva nezuva kushungurudzika.
Yakasviba uye yakasviba, iyi muto unofarira sekuwa, nemakumbo uye mavhavha akapindirwa mune musanganiswa. Nehupamhi hwezvinonhuwira, izvi zvinonhuwira zvinopa soup a plethora yevanakidza iyo inoramba iri pamakwenzi ako evanotapira uye inopinda mumanzwi ako nehupenyu hwehupenyu hunoita kuti pfungwa dzako nemuviri wako zvive nemusi wezuva rinotonhora.
Zvimwe
- 1 tablespoon canola mafuta
- 1 inopera yellow yellowii, diced
- 2 28-ounce cans mapukisi puree
- 1 ari pakati pemusoro weholiflower, wedhonza madutu maduku
- 2 1/2 makapu pasi-sodium yemiti muto
- 1 teaspoon munyu
- 1 teaspoon tsvuku tsvuku
- 1/2 teaspoon pasi cloves
- 1 teaspoon pasi nutmeg
- 1 teaspoon fresh tarragon, yakasarudzwa
- 2 1/2 makapu pasi-mafuta (2% mafuta) mukaka
- 1 teaspoon jemusi
Kugadzirira
- Isa mafuta muhomwe huru pamiti ye stovetop pamusoro pehutambo hunopisa.
- Wedzerai anyanisi uye bvumira kubika kusvika kutendeuka (anenge maminitsi mashanu).
- Wedzera pumpkin uye simbisa. Pisa maminitsi mashanu.
- Wedzera holiflower uye muto; chivharo. Ikapedza kusvikira huriflower inotanga kutonhora (anenge maminitsi gumi nemashanu).
- Iva nemafuta mumishonga nemafuta (munyu kuburikidza ne tarragon). Kurudzira zvakanaka uye kubvumira kubika kune imwe maminitsi gumi.
- Kushandisa kubhabhatidza (ruoko rwakabatwa) blender, pure musanganiswa kusvikira washaira zvakananga muhari.
- Kamwe kanyarara, wedzera mukaka uye gweda zvakanaka. Wedzera juisi yemurosi, ipe iyo yekupedzisira, uye ushumire.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Kana iwe uchida kuwedzera mapuroteni kune soro iyi, unogona kuwedzera shredded kana mazamu kana kuti swirl mune imwe silken tofu . Uyewo, inzwa wakasununguka kukanda upisa nekupisa kwe sriracha kana kupisa muto.
Kana iwe uchida kuti mukanhu wepungu uite pachena, cheka muhodhiflower muhafu. Nokutamba-svetuka nehuwandu hwehupu neholiflower iwe unogona kuchinja zvakanyanya kufanirwa kwehuyu hwemuto.
Nokuda kweshoko rakanaka, wedzera teaspoon yebasil pesto kune imwe ndiro yega uye uipe iyo inoputika. Mafuta ane utano mu pesto anouya kubva kumaorivhi nemafuta uye anowedzera mavhenekeri uye anoita kuti carotenoids muhomwe inowanikwa bhaoava (yakanyanya nyore kupinda mumuviri wako).
Kubika uye Kushumira Mazano
Iyi soro iri nyore kuita mubato guru. Refrigerate izvo zvisingadyi mumudziyo usina kudzivirira kusvika kwemazuva matatu kana kuisa mufiriji kuti ugare kwemwedzi mishomanana.
Kuti udzoke zvakare kubva mufiriji, ingodira mu microwave-yakachengetedza chigadziko uye kupisa kwemaminitsi maviri kusvika matatu paHIPI kana kuisa mubhodhoro padhifu pamusoro pemhepo inopisa uye kuunza kunonoka kumira. Dhavhara kusvikira wapisa mukati (anenge maminitsi mashanu).
Kubva mufiriji, zvakanakisisa kusungira muto mufiriji kwemaawa mashoma.
Kana nguva yakaoma, isa mu microwave kwemaminitsi mashanu pane HIGH, svetura uye ugoisa mu microwave kweimwe miniti kana kusvika kupisa.
Kana iwe usina kubhabhatidza blender, zvingodururira soro inopisa muzvokudya zvinoshandiswa muzvinyorwa zviduku uye puree kusvika yakashata. Dzosera zvakare kumudzi wehari uye wobva wawedzera mukaka uye juisi.
Izvi zvinoshushikana zvakanakisisa kana kushandiswa kwepiping kupisa.