Vegetarian barley lentil soup inobatanidza zviyo zvose, high-protein lentils uye yakawanda yehutano uye yakakura-fiber yemiriwo, saka haikwanise kunge iri nani kwauri. Izvi zvinomera bhariro soro mapepa zvakanyanya kwazvo mumafuta, sezvo zvisingashandisi mafuta, mararita kana margarine, uye, semugove we vegan , inongova yega cholesterol-isina.
Iyi kemiti inongotora awa yekubika kamwechete pawakasarudza uye sauteed miriwo. Iwe unogona kugadzirira iko kwemasikati kana kutoita kuti chive chinangwa chekudya kwemanheru.
Uyu isu inosunungura zvakanaka, uye iwe unokwanisa kuzvidzorera zvakare mu microwave kana zvinyoronyoro muhombani pa stovetop. Refrigerate zvakasara kuti unakidzwe kwemazuva mashomanana, kana, kuvhara zvikamu zvega roga kuti upinde mubasa kana kuti kuchikoro kuti upise zuva rebasa.
Kungofanana nekugadzira mishonga yemasggie ane utano hwakanaka? Ona izvi zviri nyore zviri nyore kugadzira mishonga yemasipi mapeji .
Iyi kamukira inokudzwa neNational Barley Foods Council. Kufanana nokubika nebhari here? Pano pane hutano hwakanaka hwebhariji mapeji kuti uedze.
Zvamunoda
- 2-3 clove garlic, yakagadzirwa zvakanaka
- 1 cup cupcake onion
- 2 miviri yakasvikiti, yakakanyiwa uye yakasarudzwa
- 1 stalk celery, yakasarudzwa
- 7 makapu yemiriwo muto, akaparadzaniswa
- 1 1/2 makapu matsva mushroom, akachekwa
- 1 mukombe lentils, rinsed
- 1/2 mukombe pearl barley
- 1 tbsp. tomato paste
- 1 1/2 tsp. dzakaomeswa thyme
- 1 tsp. curry powder
- 1 bay leaf
- 1 tbsp. akachekwa chetaly parsley
- 2 tbsp. fresh juice juice
- 1 tbsp. vegetarian Worcestershire sauce (verenga mavara - kwete mavara ose ndeyezvirimwa!)
- 1 tsp. munyu
- 1/2 tsp. black pepper
Nzira Yokuita Izvo
- Shandisa purasuru yechina-quart neyo isina kutora kupisa spray.
- Wedzerai onion uye garlic uye shandisai kwemaminitsi mana, muchikurudzira dzimwe nguva.
- Wedzera karoti uye celery; shandisa kwemaminitsi matatu kwenguva yakareba, zvichikuvadza dzimwe nguva.
- Sakanidza mumakapu matanhatu emidziyo yemucheka, uyewo mushwa, lenti, bhari , nyanya yekatori, thyme, curry powder uye leaf leaf.
- Uyai kumota. Deredza kupisa uye kumira maminitsi 60 kusvika ku70 kana kusvikira zero uye bhari zvinyoro, asi kwete mushy.
- Yakaputika mumusara wakasara, juisi yerimu, Worcestershire sauce, munyu uye pepper.
- Bvisa jasi reji uye ushande.
Nutritional Information Per Serving
186 makori
10g protein
31g carbohydrate
10g fiber
4g mafuta
1092 mg sodium
Kungofanana nekubika ne lentiyumu here? Zvechokwadi, unogona kuzvishandisa muhope, asi izvozvo hazvisi zvose. Heano zvimwe zvinodhaka zvinodhaka zvinodhaka kuedza:
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 184 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 1,032 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 6 g |
| Protein | 11 g |