Nutrition Highlights (pakushanda)
Calories - 258
Fati - 9g
Carbs - 29g
Maprotheni - 18g
Nguva Yese 60 min
Prep 30 min , Cook 30 min
Kushumira 6 (2 makapu nerimwe)
Kushamwaridzana nemwaka wechando neyiyo kamukira yeMoroccan sopu yakasuruvara. Zvichida kubika mumwe kana boka revanhu, iyi soup inogona kuva imwe yeunofarira kuenda kune imwe yekudya. Inogona kugadzirwa nyore nyore uye inongodzoka zvakare kusati yashumira.
Cumin uye coriander zvinopa muto hwekunhuhwirira kunhuhwirira uye North North chili chikafu, harissa, inowedzera combo yakakwana yehupenzi hunopisa uye kutapira. Chickpeas inzvimbo huru yekuzadza fiber uye mapuroteni-aya pamwe chete nehuku uye zvinonhuwira zvinonaka zvinogadzira kudya kunogutsa. Iwe haungambofungi kuti iri pasi pemakori mazana matatu pakushumira uye pasi-carb!
Zvimwe
- ¾ pound yakasvibiswa isina kunyanya chifu chechifu (anenge 1 chifuva chikuru)
- 1 tablespoon yose coriander mbeu
- 1 bay leaf
- 1/2 muto muto
- 1 huru sprig parsley
- 2 makapu mvura
- 2 tablespoons mafuta omuorivhi
- 2 makapu maduku eiii (anenge 1 eiiii)
- 5 clove garlic , yakagurwa
- 2 makapu zviduku zvaroti (anenge 3 makaroti makuru)
- 2 makapu kadiki kadiki (anenge 4 makemikari)
- 2 makapu maduku akaiswa fennel (anenge 1 bulb guru)
- 2 maspuniki Kosher munyu
- 2-4 maspuniki akanyorova harissa paste (ichasiyana zvichienderana nekunatswa kweharissa)
- 2 masupuniki pasi pasi cumin
- 2 teaspoons pasi coriander
- 2 1/2 makapu akabikwa chickpeas, unsalted (2 mamita 15-oz, akacheneswa uye akacheneswa)
- 4 makapu unsalted mimwe midziyo
- 4 tablespoons yakagurwa mutsva yakachena
- 4 tablespoons yakatswa parsley yakachena
Kugadzirira
- Kugadzirira nyama yakakangwa, nzvimbo yeii yehadzi neyemhando (coriander mbeu, bay leaf, lemon, uye parsley) mune duku duku. Wedzerai 2 makapu mvura inotonhorera (inofanira kunge yakakwana kuti ivhare nyama inenge inenge 1-inch) uye uuye nekumhanya kune imwe-yakakura-kupisa kusvika kunzvimbo iyo mavhiri anotanga kuumba pamucheto wehari. Kupisa kwepasi kune midzi-pasi kuitira kuchengetedza zvakakwana kutonhora. Ikaputi kusvikira chifu chinosvika mukati mekushisa kwemukati 165F, maminitsi anenge gumi nemaminitsi gumi nemashanu zvichienderana nehupamhi hwehuchi. Kana yakabikwa, pakarepo kubvisa huku kubva muhari, kutamira kune rimwe ndiro kana kubvisa bhodhi, uye rega kuve kunotonhora. Kana uchinge wakanyatsogadzikana kuti uite, tsvina muzvipuka-zvimedu zvinenge zvichiwedzerwa kumushonga wakagadzirwa. Reserve anenge makumi maviri emikombe ye shredded chicken.
- Zvichakadaro, apo nyama iri kubika, tanga kugadzirira muto. Wedzerai mafuta omuorivhi kumusvikiti uri pakati nepakati pehuni; onion onion uye garlic uye songa kwemaminitsi mashanu kusvika pakufamba.
- Wedzera karoti, celery, fennel, uye munyu; kumutsa uye kuvhara, kuramba uchibika kusvikira miriwo inotanga kuderedza (anenge maminitsi gumi).
- Kana miriwo yatanga kutonhora, fambisa muharissa, kumini, uye coriander uye ubike kweminiti kana maviri kusvikira yava kunhuhwirira.
- Tinyatsosanganiswa muzvikapu zvakagadzirwa uye yemiti yemidziyo uye uuye kumota. Deredza kunamatira uye kubika kune imwe maminitsi gumi.
- Wedzerai shredded yen muhari uye fungai zvakanaka. Kana zvichidikanwa, tauyisa soupe kumashure kunotonhora kwemaminitsi mashomanana kunopisa huku; Zvisinei, chenjerera kuti urege kubika kwenguva yakareba kuti udzivirire mimwe miriwo yakawanda.
- Bvisa kubva kupisa, kuravira uye kugadzirisa nguva yekugadzirira kana zvichidiwa.
- Gurai mumidziyo nepamusoro neminwe yakagadzirwa uye parsley.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi soup inonyanya kushanduka! Ita ichi chikafu yemidziyo / vegan nekungorega chicken uye hachizoshayikwi mune chero kunaka.
Kana uchinge uchinge uchitya, tora makapu 3 akabikwa gorosi yakagadzirwa kurwizi (kana 1/2 mukombe yakagadzirwa nehuni imwe neimwe) kuti uite zvakawanda zvekudya.
Ramba uchifunga izvi zvinowedzera carbs zvishoma asi izvi zvinowedzera kubatsiri kune chickpeas uye kana ukasarudza kuita chikafu chinonaka ichi, iyo inogadzira kudya kwakanyanyisa, kuwedzera protein uye fiber. Kana iwe uchida kuchengetedza carbs mu check, kuderedza chikamu chako chemuviri kune 1 1/2 makapu paunosangana ne bulgur.
Harissa inopisa chili pepper paste inowanzoshandiswa muNorth Africa. Kana usati waedza harissa zvisati zvaitika, iwe ungave uchangobva kuzviwana uchishanda nezvose zvaunoita! Inogona kushandiswa sechidimbu panzvimbo ye ketchup kana kupisa muto kana sechinhu chinogadzirwa mune imwe chikafu chakabikwa chakadai semuviri.
Harissa inogona kutengwa paIndaneti asi inowanikwawo mumabhuku akawanda ezvitoro. Kune marudzi akasiyana, rimwe nerimwe rakasiyana-siyana muzvinonhuwira, saka ita nechokwadi kuti unotora iyo yaunotenga uye utange nekuwedzera mari shomanana mune iyi keroji uye wowedzera sezvaunoda. Kana pane chimwe chikonzero iwe haugoni kuwana hurissa, iwe unogona kuwedzera tsvuku tsvuku kana kushandisa imwe chiguchi-based, asi iwe unogona kuwedzera kuwanda kwekumini uye coriander nemunyu kuti uve nechokwadi chokuti ruzha ruchiri kupfuura.
Iyi kamukira inoda kuti isiri yemiti yemiti. Shamba rekutenga rakachengetedzwa rakanyatsonaka, kana kuti ita rako pachazadza pombi nemvura uye kuwedzera zvakasara zvirimwa zvinomera kubva pakusvina anyezi, garlic, celery, karoti, fennel, nezvimwe pamwe neparsley stems, 1 kusvika 2 bay mashizha, uye black peppercorns. Simmer kwemaminetsi makumi matatu nemakumi matatu nemakumi mashanu nemasere.
Kosher munyu ine zvishoma zvishoma neyero yepamusoro kupfuura tafura yemunyu saka akachera munyu muhafu kana uchishandisa zvakanaka tafura yemunyu .
Kubika uye Kushumira Mazano
Kana iwe uchiita muto uyu kubva pakutanga kusvika pakupedzisira, zvakanakisisa kutanga kutanga chikoko zvishoma nezvishoma kana kuti muto uri kubika kuchengeta panguva.
Kana iwe uchida kuita chimwe chigadzirira mberi, muto wacho unogona kuitwa zvachose pasina huku zuva racho uye usati wadzokorora neye shredded huku usati washumira.
Zvimwewo, nyama inogona kuitwa zuva rakapfuura, rakasvibiswa, uye rakachengetwa mufiriji, yakagadzirira kuwedzera kune muto sechigarire chekupedzisira.
Kunyange zvazvo ruzivo urwu runongoda 1 kusvika 2 mazamu ehuku, unogona nyore nyore kushandisa zvakawanda uye kushandisa zvasara chika kubikwa mune sandwich kana saladhi.
Kana iwe ukasarudza kuita rako rega yemiti yemichero, prep yose miriwo yemushonga musi iwoyo uye ushandise imwe yakasara yakasara (kusanganisira peels kubva eiii uye karoti) kuti uite mari yako.