Zvamunoda
- 2 tablespoons yakawedzera-mhandara mafuta omuorivhi
- 2 mashizha eiii, akachekwa uye akachekwa (anenge 2 makapu)
- 3 mbatya dzeselery, rinsed uye dzakasarudzwa (inenge 1 kapu)
- 3 karoti, inonyiwa uye yakatswa (anenge 1 kapu)
- 3 1/4-inch yakapetwa ginger, yakashungurudzwa
- 3 guru garlic cloves, yakasungirirwa
- 6 makapu mvura
- 1 28-ounce inogona kutema tomato (kusanganisira juice)
- 1 huru kana 2 midzi
- zucchini , tsvina (inenge 2 makapu)
- 1 10-ounce paki spinachi yakakanyiwa yakaoma
- 1 guru
- yukon gold govata , yakakonzerwa uye yakasarudzwa (inenge 1 kapu)
- 1/4 mukombe pearl bhari
- 2 teaspoon munyu
- 1 teaspoon yakasimwa basil
- 1 teaspoon yakasimwa thyme
- 1 bay leaf
- Nzvimbo yakasviba pasi pepiresi kuti inwe
Nzira Yokuita Izvo
Shandisa mafuta muhomwe huru kana chevutch chinopisa mukati mekupisa. Wedzerai anyanisi, celery, karoti, ginger, uye garlic. Sirai kusvikira anyanisi atanga kunatsa uye kutendeuka, anenge maminitsi mashanu.
Wedzera mvura, tomato, zukini, sipinashi, mbatata, nebhari. Simudza kupisa kusvika kumusoro, uye uuye kumota.
Kana imwe soro ichiuya kumota, chengetedza moto uye uwedzere munyu, basil, thyme, leaf leaf, uye pepper.
Simmer muto, zvakaputirwa, kwemaminitsi makumi matatu kusvika makumi mana, kusvikira miriwo uye bhari ichisvika kudiwa. Bvisa ginger, garlic cloves, uye leaf leaf. Ruramisa munyu uye pepper kuti unye.
Idya muto mumidziyo, uye gadzira nemishonga itsva kana uchida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 201 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 3 g |
| Cholesterol | 0 mg |
| Sodium | 864 mg |
| Carbohydrates | 35 g |
| Dietary Fiber | 7 g |
| Protein | 7 g |