Vegetarian lentil soup yakaderera mumafuta, asi yakakwirira mufiber, mapuroteni uye kunakidza, uye, kubika nemarori inzira yakanaka yekugadzirisa chirongwa chekudya chako sezvo ichi ichizadza uye zvisingabatsiri (uye lentils dzakakura kudenga zvakawanda, zvakare). Zvose izvi zvinobatanidza kuita ichi chikafu chekuita mutsutso chikafu chimwe chezvokudya zvakakwana pakuita kumba kana mhuri yako iri mubhajheti, iwe uri wezvinomera , vegan kana kwete.
Izvi zvinoshandiswa zvinodhaka zvinodhaka uye vegan lentil zvinoda mijenya yakawanda yehutano, kusanganisira mbatatisi, karoti, celery uye sipinashi, saka iko chaizvoizvo kuenzanisa kudya kwezvokudya zvinowanikwa mukati mawo. Wedzera chikamu chekukurumidza chikamu chemahodhi uye zvichida mamwe mapurogiramu ezvokudya zvekudya, uye iwe unowana iwe kudya kwakakwana.
Iyi kamukira ndeyeviriti, vegan, uye gluten-isina (kunyange iwe uchadikanwa kuva nechokwadi chekushandisa guta risina-mishonga yemafuta, saka chengeta mavara kana kuti ita rako kuti uzive zviri mukati maro, kana kuti uite yako pachako yemiriwo muto ).
Kana iwe uchida kuedza nemhando dzakasiyana-siyana dzehutano hwakagadzirwa nemidyo yemasipi, edza izvi zviri nyore zvakagadzirwa nemiti yemasipi mapeji , kana, kana iwe unofarira chaizvo kubika ne lenti, edza zvimwe zvekugadzirwa kwemidziyo ye lentil mapepa zvakadai semakononati anocheka lentils , kana iyi inozivikanwa zvikuru star vegan lentil load recipe.
Zvamunoda
- 2 tbsp maorivhi kana mafuta emiriwo
- 2 inotunga celery, yakasarudzwa
- 3 karoti, akachekwa maduku
- 1 onion, diced
- 4 clove garlic, minced
- 3 bay mashizha (kusarudza, asi akakurudzirwa)
- 8 makapu mvura kana
- minyoro muto
- 1 3/4 makapu matsvuku
- 2 mbatatisi, yakagurwa muzvipuka zvakakuyiwa
- 1 bhini sipinashi, zvakasungwa zvakanyanyisa
- 1 tsp. munyu, kana kuti kuravira (shandisa gungwa remunyu kana kuti kosher munyu kune zvakanakisa zvinonaka)
Nzira Yokuita Izvo
- Kutanga, mune muto mukuru kana muhomwe, kubika celery, karoti, onion uye garlic mumafuta emafuta kana maorivhi kusvikira zvinyorova, anenge maminitsi 10-12, pamusoro pepakati
- Zvadaro, wedzera mvura kana yemucheka muto, bay leaves uye lentils. Simmer over medium heat, yakavharwa, kwemaminitsi makumi matatu, ichikurudzira dzimwe nguva.
- Wedzera mbatatisi uye gadzira maminitsi gumi, kana kuti kusvikira mbatatisi isinganyorovi, ipapo wedzera sipinashi uye gadzira imwe miniti kana maviri, kusvikira sipinashi yakasvibiswa, zvichikonzera nguva.
- Bvisa muto wako kubva pakupisa uye uwedzere munyu newaini tsvuku vhiniga, ichikurudzira kubatanidza. Gara, uye gadzirisa nguva yekutora. Mamwe emunyu akawanda kana imwe pepper tsvina inogona kunge yakagamuchirwa, zvichienderana nekutora kwako.
- Iva nechokwadi chekubata hove mashizha uye uabvise vasati vashumira.
Fadzwa newaini yako yakagadzirwa, mishonga uye sipinashi muto!
Kungofanana nekubika ne lentiyumu here?
Lentils inodhura, inovaka muviri, uye yakakwana kune vemiri uye vegans. Kunyanya, ivo vakanaka kune zvakatipoteredza nokuti unogona kuzvitenga muhuwandu pasina hupakiti hunodiwa.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 438 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 1,454 mg |
| Carbohydrates | 76 g |
| Dietary Fiber | 12 g |
| Protein | 24 g |