Nutrition Highlights (pakushanda)
Maoriro - 168
Fat - 3g
Carbs - 30g
Protein - 8g
Nguva Yese 55 min
Prep 20 min , Cook 35 min
Kushumira 6 (1 1/2 makapu nerimwe)
Pane zvakawanda zvokuda nezvechiri. Kana yaita zvakanaka, inowanzozara nezvinhu zvakagadzikana zvakagadzirwa zvakadai semabhandi anogadzira antioxidant, miriwo, nezvinonhuwira. A vegan inotora iri yemo imwe yemvura yakangogutsa sezvinoitwa nenyama, asi ine mafuta asina kunaka uye ane zvigadzirwa zvepiber .
Koliflower inowedzera mararamiro akanaka uye kunakidza uye musanganiswa wemichero mutsva uye makanini ematokisi akaiswa mukati megorosi rinopesana. Kana 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 uchinge uchinge uchinge uchinge uchinge uchinge uchinge wakashanda, ushande pamwe nerutivi rwegorosi.
Zvimwe
- 1 tablespoon mafuta omuorivhi
- ½ mukombe mutsvuku weeii, yakasarudzwa
- ½ mukombe tsvuku tsvuku tsvuku, yakagurwa
- 1 cup chiliflower, chopped
- ½ cup cup celery, yakasikwa
- ¼ teaspoon kosher munyu
- 1 clove garlic, minced
- 1 teaspoon pasi cumin
- ½ mukombe yemuriwo muto kana mvura
- 2 (28-ounce) inogona kupwanya tomato
- 10-ounce inogona kutema tomato nemuchero chilies
- 1 tablespoon chili pfu
- ½ teaspoon celery munyu
- 15-ounce inogona kubvisa nyehonye yenyuchi, yakashambidzwa uye yakanatswa
- 15-ounce inogona kusviba nyemba, yakashambidzwa uye yakasvibiswa
- Makupa mazano: cilantro yakakodzwa, eii yakasvibirira
Kugadzirira
- Pisai mafuta muhombodo huru kana hovini yehoutch pamusoro pemhepo inopisa.
- Sauté onion, pepper, cauliflower, uye celery kwemaminitsi matatu kusvika ku5 kusvikira mutete. Nyaya nomunyu.
- Wedzera koriki nemumini, kubika kweminiti imwe chete, uchifambisa zvinyoro zvekugadzira machira.
- Ita mushonga wemucheka, unopwanyika tomate, uye uchitema tomato nemuchero chilies.
- Wedzerai poda poda uye celery munyu.
- Wedzera maharansi uye simbisai kuti mubatanidze.
- Uyai nemamota uye mubike musati mavharwa kwemaminitsi makumi matatu, muchikurudzira dzimwe nguva.
- Shumira nemafungiro ekuda.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Mimwe miriwo yemiriwo inosanganisira mushroom akachekwa, anodyiwa mbatatata, akachengetwa edamame, kana mbeu itsva. Vachawedzera kuchena kwemavara kune chipi, asi cherechedza kuti makorikoni achasiyana.
Kana iwe usingakwanisi kuwana makamata akavezwa makasitini nemafuta matsvuku, shandura nematekitari anogara achigadzirwa makamata-iwe uchange uchinge uine lycopene yakawanda .
Kubika uye Kushumira Tip
Zvose zvinokonzerwa nehupfu zvinokonzera kupisa kwakasiyana, saka farira nguva mberi uye gadzirisa chikamu chechigadzirwa ichi zvakakodzera. Zviri nani kuwedzera zvakanyanya muzvinyorwa zviduku panzvimbo yekuita kuti ndiro yacho ive yakasviba pakarepo!
Izvi zvinosunungura zvakanaka kwazvo kuitira kuti zvive zvakakura uye zvikamu zvekuchengetera zvekudya munguva yemberi.