Mbatatisi leek soup isirasi yakanaka yeIrish kunakidzwa chero nguva yegore, kwete paSt. Patrick's Day .
Iyi kamukira yePatato Leek Soup yakakurumidza uye yakadzika inodzivirirwa uye haina gluten-isina. Kunyange zvakadaro mwoyo uye wakasviba, asi pasina kamuki.
Izvo zvinoshandiswa pakavhiringidzika kumutsara uyu we -gluten-usina kubatsira kunobatsira kuunza utano hwakanaka hwakanaka paunowedzera kuwedzera kweprotheni. Ikoko inogadzirwa zvinokonzerwa nemafuta zvinowanikwa pamvura inomira yeeeks, garlic, mbatatisi, uye muto uye inonatswa nekubhabhatidza kusvika kune yakasvibira.
Iwe unogona kugadzirira iyi soup zvachose yemiti yeMeatless Muvhuro. Kana, iwe unogona kushandisa mukaka wekudya semuviri wechipfu uye uwedzere zvidimbu zvebikoni yakabikwa kune zvose soup pachayo uye wakanyunguduka kumusoro sekunaka.
Takashandisa mbatata yakatsvaga mune ino kamukira kuti tibatanidze starchiness, asi iwe unogona chaizvo kushandisa peeled Yukon Gold kana Russet mazamu panzvimbo.
Iyi soup yaizobatanidza zvakanaka nekunyoresa gluten-isina muchero weku Irish soda.
Kunyange zvazvo isingave yakasvibirira, tsika inopisa iyo muto inopa uye zvinonaka zvepatatori nemasikati zvinouya kuburikidza nekuita manheru ako echando - kana Zuva reSt. Patrick - zvinyaradzo zvishoma uye zvinonaka.
Zvamunoda
- 3 maekisi makuru, mashizha matema akabviswa, akaiswa muhafu yemwedzi, akacheneswa uye akavharwa
- 1 tbsp anowedzera mhandara yemafuta
- 3 clove garlic, minced
- 4 makapu akabudiswa mbatata tsvuku, asina kupiwa
- 4 makapu-gluten-asina kana muto
- 15 ounces yakabikwa cannellini nyemba, yakashambidzwa uye yakatswa
- munyu uye pepper, kuti toravira
Nzira Yokuita Izvo
- Chengetedza maeeks, kubvisa ruvara rwemavara ruvara rwemavara uye magumo nemidzi yakasviba. Slice muhafu yepakati, ezvo zvidimburei muhafu yehafu mumwedzi. Isa maoeks akachekwa mu-colander uye usuke pasi pemvura inotonhorera, kuisa mashizha neminwe yako kuti uchenese maekisi uye kubvisa chero tsvina. Pat yakaoma nehomwe yepepa.
- Pisai mafuta omuorivhi muhomwe yepakati pepakati pepakati-yakanyanya kupisa. Wedzera mahwendefa akachekwa uye gadzirira maminetsi mashanu kusvika ku7, kusvikira wanyorova. Wedzerai garlic yakabikwa uye gadzirai 1 miniti, kusvikira kunhuhwirira.
- Muchikwata chikuru, wedzerai leek uye musanganiswa wegoriki, muto usina gluten, uye diced mbatata yakatsvuka. Uyai kune chemota uye deredza kupisa kupisa kusvika pakati-pasi.
- Ita munyu uye pepper, kuvira. Simira kwemaminitsi makumi maviri, kusvikira mbatata inogona kurohwa neforogo.
- Bvisa pombi kubva pakupisa uye uwedzere iyo yakabikwa cannellini nyemba, ichikurudzira kubatanidza.
- Nekubhabhatidza blender - kana kushanda mubatch ne regular blender - purue muto kusvikira chikafu chisina kunaka. Nyaya nemamwe munyu uye pepper, kuti tate. Shumira pakarepo.
Cherechedza: Unogona kuwedzera zvidimbu zviduku zvebhakoni yakagadzirwa zvakagadzirwa kune muto mushure mokunge wakanatswa kuti uve nemafuta.
Chiyeuchidzo: Nguva dzose iva nechokwadi chokuti basa rako rinosvika, midziyo, mapani uye zvishandiso hazvina zvekudya. Nguva dzose verenga mabhuku ezvigadzirwa kuti uone kuti chigadzirwa chacho hachina kusununguka. Vagadziri vanogona kuchinja maitiro emiti pasina chiziviso. Kana usina mubvunzo, usatenga kana kushandisa chigadzirwa usati wasangana nemugadziri kuti uone kuti chigadzirwa chacho hachina chekudya.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 234 |
| Total Fat | 2 g |
| Saturated Fat | 0 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 0 mg |
| Sodium | 332 mg |
| Carbohydrates | 43 g |
| Dietary Fiber | 10 g |
| Protein | 13 g |