Heino mafuta akareba, e-fiber-spar-pea soup iri kupisa uye kuzadza. Kuti uchengetedze mamwe mafuta makorikori, iyi split-pea soup haina ham, iyo inoitawo kuti soro iyi isarudzo yakawanda yemidziyo zvakare, kunze kwekuti iwe unoshandisa mishonga yemuchero panzvimbo yehuchi mutsva.
Izvi zvinogadzira chisarudzo chakakwana chekudya kwemasikati Zvose zvinodikanwa ndezvimwe zviyo zvechingwa zvakakwana kuti uende nayo, uye kana iwe unonyanya kushaya nzara, wedzera saridhi yakasvibirira nevasigrette chete.
Zvamunoda
- 1 tablespoon canola mafuta
- 2 garlic cloves, minced
- 1 anyezi, akachekwa zvakanaka
- 1 guru karoti, diced
- 1 tsvimbo yewaini, yakasarudzwa
- 1 duku russet mbatata, inonongerwa uye kuchekwa kuita zvidimbu
- 4 makapu asina mafuta, pasi-sodium kana muto muto
- 2 makapu emvura
- 1 1/2 makapu akaomeswa mahwanda akaparadzana, anosarudzwa uye akacheneswa
- Nzvimbo yakaderera pasi pepuru
Nzira Yokuita Izvo
- Pisa mafuta muhari huru.
- Sauté garlic, anyanisi, karoti uye celery kwemaminitsi 3-4, kusvikira zvishoma.
- Wedzera mbatatisi, muto, mvura, uye wakaomeswa pepas peas.
- Uyai kumota, uye chengetedza kupisa kusvika pasi, kufukidza uye kumira kwemaminitsi 45.
- Rega soupe kuti utonhoke zvishomanana, zvino tumira kune blender uye usanganise kusvikira yakasvibiswa.
- Nguva yekuvira.
Per serving: MaCorories 220, Maorikiti anobva kuFat 26, Total Fat 3g (sat fat 0.3g), Cholesterol 0mg, Sodium 74mg, Mahydrohydrate 37g, Fiber 14.2, Zviratidzo 13.7g
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 163 |
| Total Fat | 3 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 520 mg |
| Carbohydrates | 29 g |
| Dietary Fiber | 5 g |
| Protein | 7 g |