Izvi zvinoshandiswa zviri nyore zvinomera uye vegan chibage chibage chinogadzirwa nezvose zvitsva, asi iwe unofanirwa kugadzira muto wako pachako kana iwe uchida kuti uve zvirokwazvo wose wakachena. Kushandisa mishonga yemiti yakagadzirwa nemishonga kuchaitawo kuti mhuka iyi isaguten isina kusununguka pamwe chete nemiti yezvinomera uye vegan .
Ndangotanga kushandisa mahesheni akawanda uye matsva mukubika, panzvimbo pemakinini. Kwete, handina kutora nguva yakawanda yehurukuro yakasununguka, ndangotanga kuronga mberi mberi zvishoma, uye ndakaita kuderedza kudyidzwa kwezvokudya zvangu zvekutanga.
Hungu, nguva ndeyemari, asi ini ndatanga kubika kubika, zvakadai sewaini mhondi yemucheka recipe uchishandisa yakaoma panzvimbo yehairi yakagadzirwa nemakwenzi, kana ndine nguva. Panguva yekudya kwemasikati, handina nguva, asi ndine nguva gare gare manheru, uye zvino ndinokwanisa kuitakura uye ndinoita soupe yakagadzirwa mutsva wezuva masikati. Ita zvinhu zvekudya zvakakonzerwa nemakwenzi, kuvhara, uye wakawedzerwa munyu uye zvigadzirwa!
Zvamunoda
- 1 mukombe wakaoma cannellini nyemba (kana iwe unogona kushandisa mapeji maviri-ounce)
- Mvura yekusimudza nyemba
- 4 tablespoon olive oli (akaparadzana)
- 1 guru eiii (yakagurwa)
- 2 clove garlic (minced)
- 1 guru stalk celery (yakagurwa)
- 1 sprig parsley (tsva)
- 1 sprig thyme (yakachena)
- 1 sprig rosemary (mutsva)
- 1 bay leaf
- 4 makapu
- mishonga yemidziyo (kana yemuriwo wekudya-yakasvibira)
- Gungwa munyu kana kuti kosher munyu uye mutsva wakachena mutsvuku kuti uite
- 1 supuni 1 yemonamu (kana juice kubva pa 1/2 amon)
Nzira Yokuita Izvo
- Isai maharia nemvura mumudziyo uye soak usiku hwose.
- Shandisai mahairi uye sarudzai.
- Pisai mafupuni maviri emafuta omuorivhi muhombodo yakakura pamusoro pepakati moto.
- Wedzerai onion uye kubika kwemaminitsi mashanu.
- Wedzera garlic uye gadzirira imwe miniti.
- Wedzera mbesa, celery, parsley, thyme, rosemary, leaf leaf, uye pepper.
- Itai kuti mumatanda uye muuye kumota.
- Itai kuti moto udzike, kufukidza pombi, uye bvumira kuti zvinyatsoomesa kwemaminitsi 1 1/2, kana kusvikira huhwu hunova hunyoro, huchivhiringidza dzimwe nguva.
- Wedzera munyu uye tendera kuti utonhorere zvishoma.
- Purée muto mune zvokudya zvinogadzirwa, dzokera kuhari, dzoka asi usanwa, wobva wawedzera juisi yemuoni uye mafuta anoramba aripo musati watanga kushanda.
Kungofanana neiyo high-protein yemucheka mutsvuku mutsvuku? Heano mamwe mashoma masvini ezvinomera waungada kuedza:
- Tuscan chickpea uye zuva-yakaomeswa tomato soup recipe
- Nhatu-mbesa uye pasta muto recipe
- 7 simple vegetarian crockpot soup recipes
- Mhuka yezvinomera zvekudya yemifananidzo: Mifananidzo, mifananidzo, mifananidzo
- Caribbean black bean uye mushonga wekudya mapeji
Onawo: 11 zvinomera zvebhinzi shona mapeji kuti zviedze
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 389 |
| Total Fat | 15 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 10 g |
| Cholesterol | 0 mg |
| Sodium | 834 mg |
| Carbohydrates | 50 g |
| Dietary Fiber | 13 g |
| Protein | 17 g |