Koliflower uye Mushonga Wekudya

Iyi kamukira yeholiflower uye muto wezvirimwa yakazadzwa nezvokudya zvekugadzirisa mapapu uye yakanakisisa yekugadzirisa hurongwa hwemagetsi. Shandura miriwo maererano nezvinodiwa zvako. Zvinotora anenge maminitsi makumi matatu kuti uite uye unofadza zvikuru.

Zvamunoda

• 1 head cauliflower
• 2 tablespoons mafuta omuorivhi
• 1 yakasvibirira inonaka yakagadzirwa (yakagurwa)
• 1 leek (chena uye yakasvibirira gorosi chikamu chete, chakakurwa)
• 2 karoti (akachekwa)
• 1 chimiro chichena chiJapan yam (kana imwe huru yakakura yeYukon yegoridhe, yakakoshwa uye yakasarudzwa)
• 1 stalk celery (yakagurwa)
• 6 makapu mvura (kana veggie stock)
• 1 bay leaf
• 1 bazi thyme
• 2 inopenya gungwa munyu
• 1/4 mukombe cilantro (kana dill kana basil, yakachena uye yakasarudzwa)
• tsvuku yakasvibira kuti itadze (kusarudzwa kwemaitiro macrobiotic)

Nzira Yokuita Izvo

1. Durai makapu mana ediki (1 inch) florets kubva pamusoro weholiflower uye ivai parutivi.
2. Sarudza mucherotira wakasara mu 1 inch chunks.
3. Pisai mafuta omuorivhi muhope yepamusoro pamusoro pemhepo inopisa.
4. Wedzerai onion, maekisi, karoti, yam, celery, uye zvinokambaira zvinyuchi zveholiflower.
5. Pikora maminitsi mashanu kusvika makumi mana, kusvikira anyanisi apera.
6. Wedzera mvura, mazai epa, thyme, uye munyu.
7. Itai soup kumota, kuvhara, kuderedza kusvika kumira uye kubika maminitsi makumi maviri, kana kuti kusvikira miriwo iri nyoro.

1. Bvisa kubva pakupisa.
2. Bvisa uye urasire jasi reja uye thyme branch.
3. Mhete yakasvibiswa yakagadzika ne vertical blender (kana mune zviduku zviduku mune imwe nguva blender).
4. Rongedza kudya nguva kana zvichidiwa. Dzokera kune chinosvibisa moto, wedzera holiflower florets, uye gadzira imwe maminitsi gumi.
5. Wedzera cilantro, mashomanana ekukumbira pepper uye kushanda pakarepo.
6. Cherechedza: Kana iwe usisiri kudya muto pakarepo, wedzera cilantro kana iri kushandiswa.

Inoshumira 4-6

Nutritional Guidelines (pakushanda)
Calories	209
Total Fat	9 g
Saturated Fat	2 g
Unsaturated Fat	5 g
Cholesterol	151 mg
Sodium	676 mg
Carbohydrates	21 g
Dietary Fiber	5 g
Protein	14 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)