Nutrition Highlights (pakushanda)
Maoriro - 72
Fati - 4g
Carbs - 9g
Protein - 3g
Nguva Yese 45 min
Gadzirira 10 min , Cook 35 min
Kushumira 9 (1 kapu imwe neimwe)
Isu tese takanzwa vanodya noutano vanoti, "idya muraravhe," uye soro iyi inzira yakanaka yekuita izvo chete. Zvechokwadi, ndizvo zvinoita kuti murara wehove uve usina humwe-asi zvinowanzomesaidza kudya mivara yose yemichero nemiriwo panguva yekudya kumwe, soro rekorodhe rinoita kuti zviitike. Rainbow mboga soup ine mishonga kubva kumapoka ose, saka yakazadzwa nehuwandu hwe antioxidants nemamwe michina yemhuri yako.
Pasinei nekusanganiswa kwekudya kwepricrika, turmeric, sinamoni, uye shuu inopisa, muto wewadhiro ndeyewo vanhu vanofarira kuda. Iwe unogona kuisa zvakasara turkey kana kana mukati maro, asi inogona kumira pachayo isina nyama. Izvo zvakanakawo kune nyemba kana chickpeas kana kudya kwako kuchibvumira. Kana uine mishonga yakachena yakapoteredza, inzwa wakasununguka kuakanda zvakare.
Zvimwe
- 2 tablespoons mafuta omuorivhi
- 1 mashizha anyezi (akachekwa)
- 2 guru stalks celery (yakagurwa)
- 4 clove garlic (yakamanikidzwa)
- 1 midhi tsvuku tsvuku tsvuku (yakadurwa)
- 1 kapu karoti (yakagurwa kana yakasarudzwa pumpkin kana iripo)
- 1 kuvhara pasipuni kutapira paprika
- 3 teaspoons turmeric
- 1/2 teaspoon sinamoni
- 1 bay leaf
- 1 tablespoon inopisa muto
- 1 (15-ounce) anogona tomato (akachekwa)
- 5 makapu yemiti yakawanda
- 10 ounces bhinzi bhinzi (mazaya kana kuti matsva)
- 1 girasi guru chard (rava mucheka, kana sipinashi kana kare)
Kugadzirira
- Mune sopu huru, simmer mafuta, anyezi, uye celery. Ika kupisa kwepasi pamaminitsi mashanu kusvika ku10 kuti uwedzere kutapira kwakawanda muonisi.
- Wedzera garlic uye gadzirira 1 kusvika 2 maminitsi. Dzorera kupisa kusvika pakati uye uwedzere pepper uye karoti. Ika imwe imwe 1 kusvika kumaminitsi maviri uye uwedzere zvinonhuwira. Itai uye mugadzire kusvikira kunhuhwirira-imwe miniti kana zvakadaro.
- Wedzera tomato uye shamba, uye simmer kwemaminetsi gumi nemashanu. Wedzera mahairi uye chard uye simmer kune imwe maminitsi mashanu kana kusvikira mbesa dzabika. (Kana ukashandisa nyama yakabikwa yakabikwa yakadai sehuku kana kuti turkey, onai panguva ino.) Rongedza nguva seasonings nomunyu uye pepper sezvinodiwa.
Kushumira mazano
Sezvo iyo huru yekuti iyi soup yakakwana, asi iva nechokwadi chokuti unowedzera zvimwe zvinhu kuti vanhu vakuru vadye kuitira kuti vasazopererwa. Chinhu chakaisvonaka chemaladhi yakagadzirwa neviraigrette kupfeka chiri kunakidza vasati vaswa. Iwe unogona zvakare kuedza kuwedzera nyama kune muto sechisarudzo kune avo vasiri vegetarian. Kana kuti grill pane imwe huku, hove, nyama yemombe kana yekasebhu kabobs uye isai pane mahwendefa akasiyana kune avo vanoda kufarira kudya.