Nyaradzo yekudya haifaniri kuva yakakora mafuta kana yakakwirira yekoriori. Mutoo muenzaniso wakanaka. Iwe unogona kuita zvinonaka, zvine utano, uye zvinogutsa masobho akadai sewaini yeLentil uye Black Bean, iyo yakazara yakazara ye-fat-fat, high-fiber goodness. Kana ukasarudza kushandisa mushonga wemvura , izvi zvinogadzira kudya kwemasikati makuru.
Zvamunoda
- 2 teaspoon canola mafuta
- 1 1/2 makapu eii yakagadzirwa
- 1 guru celery stalk, diced
- 2 clove garlic, minced
- 1 mbuni pasi pumini
- 1 tablespoon chili pfu
- 1 kapu yegasi lentils, yakashambidzwa uye yakatorwa kuburikidza
- 2 (15-ounce) makani akachera-sodium nyemba nyemba, yakanatswa uye yakashambidzwa
- 1 (14.5-ounce) inogona kutema tomate
- 4 makapu asina mafuta, pasi-sodium yemuri kana mutsu wehuku
Nzira Yokuita Izvo
- Muhari huru, kupisa mafuta pamusana wekupisa. Sauté anyanisi, celery, uye garlic kusvikira yanyorova, inenge maminitsi 4-5. Furai kumini uye chikafu chechipiki, kubika kwemaminiti 1 kusvika kunhuhwirira.
- Wedzera lentiki, nyemba nyemba, tomate, uye muto. Itai kumota, ipapo gadzirai uye simmer kwemaminitsi makumi maviri, kana kusvika kusvikira lentils iri nyoro.
Per Serving: MaCorories 127, Mafuta anobva kuFat 14, Total Fat 1.6g (akagara 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 520 |
| Total Fat | 4 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 421 mg |
| Carbohydrates | 93 g |
| Dietary Fiber | 25 g |
| Protein | 33 g |