Kana uri kutsvaga kudya kwemazuva masikati kuti uite mberi kwemazuva emabasa kana kuti uchitsvaga mhuka yakanaka yemidziyo kuti upe kune kambani kwemazororo, iyi soro yakakosha yakakwana kwauri! Yakagadzirisa vegan zvakanaka uye iko kushandisa vegan bhuru kana mazana emafuta, uye uchitora mhezi yehuchi nemuchuva wemiriwo, uchawana mutsara uyu unonyaradza uri kunyatsogutsa pazuva rinotonhora.
Shandisa izvi sechikafu chekutanga chekudya kwezororo uye unofadza zvose zvako (kwete) ushuga husina shamwari neshamwari. Butternut squash ine mashuga chaiwo mairi, zvichiita kuti muto uyu uite sezvaunoisa shuga mumutsara usina kumbodikanwa.
Paunenge uri shuga pasina kwenguva yakareba, mazamu ako anotora chaizvoizvo kuchinja uye chete mashuga chaiwo mumitiwo yakaita seiyi, ita kuti utapwe. Kana iwe uchangotanga shuga yako isina rwendo, zvose zvinoshandiswa apa zviri nyore zvakakwana sezvo iyi isiri shuga isina kudya dessert. Asi iva nechokwadi chokuti iwe unotanga kuwedzera zvimwe zvigadzirwa zvishomanana pane imwe nguva kune shuga yako isina mahwanda kuitira kuti kana wagadzirira kubika unenge uine zvose zvaunoda pane.
Kunyange zvazvo iyi isiri yakaderera yemari yepamusoro yevaya vanotevera kudya kwakaderera kwecarbhi, iyi iserasi ye-sugar-added uye ndiyo yose yaunoda paunotanga kurarama shuga pasina. Kurinda shuga yakawedzerwa kunokosha zvikuru uye kuramba uchibva kune shuga yakavanzwa muchitoro zvakatengwa zvigadzirwa. Kazhinji kana iwe uchitanga kuona zvishuwo zvehuga , zvinogona kunge zvinyatsozivikanwa nokuti hauna kuziva nezvemashuga akavanzwa mune chimwe chinhu chawakadya.
Nutrition Info:
- Anoshumira: 10
- Kushumira usayizi: 1 kapu
- Makorori: 144
- Mafuta: 4.2 g
- Mafuta anogutsa: 1 g
- Carbohydrates: 28.1 g
- Shuga: 1.1 g
- Sodium: 620 mg
- Fiber: .2 g
- Puroteni: 3 g
- Cholesterol: 3 mg
Zvamunoda
- 3 pounds butternut squash (yakakonzerwa, mbeu, cubed, anenge makapu 12)
- 2 tablespoons olive olive (extra-virgin)
- 1 garlic clove (minced)
- 1 cup onion (chopped)
- 3 makapu huku muto (gluten pasina, low sodium kana mishonga muto)
- 3 makapu mvura
- 1/2 teaspoon marjoram
- 1/4 teaspoon nutmeg (pasi)
- 1/2 teaspoon munyu
- 1/2 teaspoon pepper
- 1/8 teaspoon cayenne pepper
- 1 tablespoon bata (kana mafuta)
Nzira Yokuita Izvo
- Muchivini chinonzi dutch kana pombi huru, mafuta ekupisa uye kubika garlic uye eiii kutozosviba.
- Wedzera squash uye muto uye mvura kunyorera.
- Uyai kune chemota uye simmer kusvikira kashiashi yakanyorova 15-20 maminitsi.
- Bvisa squash nekapu yakapetwa uye puree mu blender.
- Dzokorora squash kuti uende nechikwata chekutorera, kuwedzera nguva yekugadzira uye mafuta.
- Shingairira nekisiki yakasviba uye mbeu yakasanganiswa yemapukisi.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 239 |
| Total Fat | 7 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 5 mg |
| Sodium | 378 mg |
| Carbohydrates | 44 g |
| Dietary Fiber | 7 g |
| Protein | 6 g |