Uyu muto mutsvuku wakanaka uye wakajeka, asi unogutsa zvikuru. Ndakagadzira iri kamukira kuti nditevere chikafu chandaimbowanzogadzirisa kubva kune imwe resitorendi yeMediterranean shure kwandaigara muOhio. Mushure mokunge ndatama, ndakanga ndisisakwanisi kushanyira iri resitorendi, asi ini ndakanga ndachimirira kutonhora kwemajisi, mandimu, uye kare.
Iyi soup inonakidza zvikuru uye inofadza kwazvo, inowanikwa kune chokwadi chekudya nyore nyore. Iwe unokuwana iwe magidhi (kare), mapuroteni (lentils) uye makhahydrates (mbatata) mune rimwe soro riri nyore! Iyi kamukira inonakidza zvikuru zvokuti kunyange ruzivo rwangu-kuvenga murume runoda iyi muto.
Iyi inoyevedza yakakwana yekuita nguva isati yasvika uye kufungira muzvimedu zviduku zvekuti kana soda ichida. Iko kunobatsira zvakawanda, kuitira kuti iwe unogona zvakare kunakidzwa nehafu yengemiti pakarepo uye kuchengetedza zvimwe zvekare. Kuti udziye shure mushure mekuvhenekera, kungopisa pamusoro pepakati pasi kusvika sopu isati yatsva uye inopisa mukati.
Zvamunoda
- 2 lbs Yukon Gold mazai
- 4 clove yegariki, yakapwanyika
- 5 mashizha matsva kare
- 1/3 mukombe juisi
- 1 bhandi remakisi akaoma (maawa 16) kana 2 makapu
- 3 teaspoon munyu
- 14 makapu mvura (3.5 quarts)
- 1 teaspoon mafuta omuorivhi
- 1 svikiro Vidalia onion, diced
- 1 tablespoon lemon zest
- 1/2 cup cup cilantro, chopped
- 3 maaspuniki cumin
- 1 teaspoon turmeric
- 1/2 teaspoon coriander
Nzira Yokuita Izvo
- Sveta mbatatisi kusvikira wakachena uye wozocheka zvikaita zviduku zviduku, kwete kukura kupfuura 1 inch chero ipi zvayo.
- Sungai lentiy mucolander uye musarudze chero chinhu chipi zvacho chekune imwe nyika chingangodaro chiri mukati mejeri.
- Shandisai kakapinda mukati me 1/4 masentimita masendimita, muchibva kunze kwemasimba nekurasikirwa kana kuchengetedza kuti mushure mekushandiswa, (seyakaita s smoothie kana muto wemuriwo). Iwe unogona kutema nyore kare kare muzvipfeko nekushandisa yakasununguka uye yakareba chiffonade yakagurwa .
- Muchikwata chikuru, shandisai mbatatisi, kare, juisi yemonamu, lenti, munyu, garlic uye 14 makapu nemvura uye uuye kumota pamusoro pepakati-kupisa.
- Munguva iyi, apo musanganiswa uri kuuya kumota, kupisa chikwama chikuru chekudya uye gonhedza ne 1 teaspoon mafuta emuorivhi. Wedzera diced onion, zest yemon, cilantro, kumini, turmeric uye coriander uye songa kusvikira anyanisi zvishoma zvishoma.
- Wedzerai eikisi yakagadzirwa nemiti inonhuwira muhomwe huru.
- Kana mvura ichingodzokera kumota, chengetedza kupisa kusvika pasi uye kumira kunze kusvikira zero iri nyoro, maminitsi anenge 15 kusvika ku20.
- Munyu uye pepper kuti toravira, kana uchida. Shingairira kupisa.
- Chengeta muto mune mudziyo usina kugadziriswa unogadziriswa kusvika kwevhiki imwechete. Kuchena zvakasara zvinyoro zvishoma pamusoro pemhepo yakasviba kusvikira soro ichipiswa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 181 |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 0 g |
| Cholesterol | 0 mg |
| Sodium | 483 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 5 g |
| Protein | 10 g |