Munguva yekuwa kwemwedzi uye yechando, pane zvinhu zvishomanana zvinonyaradza sezvinoti ndiro ye-savory-sweet pumpkin soup. Kushumira nevhuki vasina nyama isina chingwa kana chingwa, iyi inofadza, inopisa kudya kwemasikati kana kudya kwemanheru.
Kuti zvive nezvibereko zvakanakisisa, shandisa mukaka usina unyo wemvura wakasiyana uine carrageenan, iyo inobatsira kuchengetedza mvura yakadzikama panguva yekupisa.
Inoshumira 4 kusvika ku6
Zvamunoda
- 1 Tbsp. mafuta omuorivhi
- 1 cup onion (yakagadzirwa zvakanaka)
- 1 clove garlic (yakagadzirwa zvakanaka)
- 1 mashizha eek (mutsvuku chete, akachekwa)
- 1 cup apple (or pear, chopped)
- 3 Tbsp. shuga
- 3/4 tsp. sinamoni
- 1/4 tsp. Tsangamidzi
- 1/4 tsp. nutmeg
- 1/2 tsp. munyu (pamwezve kuverenga)
- 1 15-ounce inogona kudyara muto (low-sodium)
- 2 makapu mvura
- 2 15-ounce cans mapukisi (puree)
- 1/2 mukombe
- kokonati mukaka
- 1/2 mukombe
- mukaka wemarumondi (kana kuora, ona Head Note)
- Pirasi yakasvibira kuvira
- Kuchengeta: cayenne
- Kuchengetedza: matsva matsva (akadai dill kana parsley)
Nzira Yokuita Izvo
- Muchidimbu-huru pikiti (3-5 makiro), kupisa mafuta omuorivhi pamusoro pepakati-yakanyanya kupisa. Wedzerai onion uye garlic, uye gadzirai kwemaminitsi 3-4, kana kusvikira anonisi isingapfuuri. Wedzerai leek, aple, shuga, zvinonhuwira uye munyu, uye gadzirai kwemaminitsi 1-2, muchikurudzira nguva dzose kusvikira mucheki uchinyoreswa. Wedzera muto wemuriwo nemvura. Isai musanganiswa pamota uye wobva wadzokera kune mufananidzo kwemaminitsi anenge 15-20, kana kusvika mapuropa eaple ari akanyoro.
- Ita mukati me pumpkin puree . Kushanda mumabheji, pure musanganiswa mu blender kusvika kubatanidzwa, uwedzere chiduku chekakonati uye mukaka wemamondi kune rimwe boka kusvikira zvose zvawedzerwa. Dzorera muto muhari uye kupisa pamusoro pekupisa kwakanyanya, achikurudzira nguva dzose, kune chaanoda kutonhora. Wedzera munyu uye pepper kuti uite. Gadzira nekusasa peperi cayenne nemishonga matsva kana sarudzo yako.
** Iri kamukira yakakodzera kuti isina kudya, mazai asina mazai, uye vegan kudya, asi sezvinongoita chero mapeji anogadzirirwa vanhu vane mishonga yegungwa kana mishonga yezvokudya, iva nechokwadi chekuverenga mabhuku ose ezvekudya zvakanyatsonaka kuti ave nechokwadi chokuti hakuna marisi akavanzwa - yakagadzirwa zvinoshandiswa (kana gluten, mazai, kana gorosi zvigadzirwa, kana izvi zvinoshanda kwauri).
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 207 |
| Total Fat | 8 g |
| Saturated Fat | 5 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 437 mg |
| Carbohydrates | 34 g |
| Dietary Fiber | 5 g |
| Protein | 5 g |