Nutrition Highlights (pakushanda)
Calories - 144
Fati - 2g
Carbs - 24g
Protein - 8g
Nguva Yese 40 min
Gadzirira 10 min , Cook 30 min
Kushumira 8 (1 kapu imwe neimwe)
Kana iwe uine kuwedzerwa kweropa, kazhinji kunakidza kudzivisa mutsara wakakanyiwa kana soup wakatengwa mumaresitorendi. Izvo zvine zvakawanda zve sodium, uye kana dzakasviba dzinenge dziine mafuta akawandisa. Mushonga wePatat kunyanya inowanzoitwa nere cream cream, bhakoni, jisi, uye ukamu hwakasviba, asi nekuda kwekuti uri kuedza kudya utano hazvireve kuti unotofanira kupotsa pairi.
Ichi chirongo chemazamu, leek, uye chichena chine bhandi chakazara nehuvonga nekuda kweeeked leeks uye mbatatayi zvakabikwa muzasi yepasi kanadium yemucheka muto. Zvadaro mahonji machena akabatanidzwa mukati, zvichiita kuti pave nekunyorova, kusvikika kwemavara nematoni ekunakidza uye kudya.
Zvimwe
- 1 teaspoon mafuta omuorivhi
- 3 clove garlic, inoputika
- 1 leek, akacheka nehafu urefu uye akacheneswa
- 4 makapu mbatatisi, yakakanganiswa uye yakabikwa
- 3 makapu pasi sodium kana muto muto
- 1 (15-ounce) haigoni kuwedzera munyu mhlophe nyemba
- 1/2 teaspoon itsva inoparadzaniswa mutsvuku
- Yakagadzirwa, yakagumburwa bhakoni
- Chopped chives
- Nonfat plain Greek yogurt
Kugadzirira
- Itai mafuta ekupisa kwakadzika muzasi kwehari yakakura-pasi.
- Sarudza maekisi uye uchengetedze greens kune rimwe shanduro. Wedzera chikamu chitsvuku cheeeks uye garlic kumudziyo wehari uye kubika, kukurudzira, kusvikira yanyorova. Wedzera mbatatisi uye muto uye simmer, yakavharwa, kusvikira mbatatisi iri nyore, anenge maminitsi makumi maviri. Bvisa kubva kupisa uye udzose zvose zviri mukati kune blender. Wedzera mahairi machena uye pepper uye mubatanidza kusvikira wakanyorova.
- Dururira mundiro uye gadzira mumwe nomumwe nedhopu ye yogurt, teaspoon ye chives, uye teaspoon yebhakoni yakakanganiswa (kusarudza).
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Iyi yehutano yemapatatsi inopa mishonga yakawanda yakakura uye yakasimwa uye inogona kuitwa vegan kuburikidza nekushandisa mishonga yemucheka. Kana iwe usisi wezvirimwa, unzwe wakasununguka kusimudza muto wako nedharop yegreek greek yogurt, chiduku chiduku chebhakoni, uye chives yehuwandu hwekudya.
Nokuda kwehuwani-pasina, siya muga.
Kubika uye Kushumira Mazano
Kana iwe uchida soup yako zvakanyanya chunky, siya hafu yehairi uye hafu yemamatekidzi paunenge uchibatanidza, uye uite kuti vadzoke zvakare mumagumo.
Iyi soup inoita kudya kunonaka uye kuzadza pamwe chete neshizha rega kana roga. Iropepe inobatanidza chigamba chikuru, saka unogona kuchigovera kunze kudya kwevhiki rose.