Sweet Potato, Chigadziko uye Kale Chowder Recipe

Izvi zvinodhaka zvinodhaka zvinokonzerwa nekaroti, mbatata , tomato , chibage, uye kare kune mwoyo wakakwana kuti uve chikafu chikuru. Mheteti inowedzera huwandu hweprotheni uye simba. Kunyange zvakadaro, vangave vasina kusiyiwa kune avo vane mishonga yemukaka. Izvo zvinyorwa zvinongoratidzika zvingaita sezvinotyisa, asi izvi zvakaoma zvikuru kuita uye hazvitore nguva refu. Iwe haufaniri kunge uri wezvinomera kuti unakidzwe ichi.

Zvamunoda

• 1 Tapepoon canola mafuta
• 2 miviri yakasvikiti, yakakanyiwa uye yakasarudzwa
• 1 sviii red red onion, yakasarudzwa
• 1 nhovo ye celery, yakasarudzwa
• 1 tsvuku tsvuku tsvuku, yakasarudzwa
• 1 mbatata yakakura, yakakanyiwa uye yakasarudzwa
• 1 sprig fresh thyme, minced
• 3/4 teaspoon pasi turmeric
• 1 ari pakati pegorosi, akachekwa
• 5 makapu yemiriwo muto kana mvura
• 1 mukombe mutsva kana mazaya embeu
• 3 makapu akagadzirwa uye akachekwa kare mashizha
• Munyu uye pasi pepuru pepper, kuti toravira
• Cayenne pepper, kuvira
• 1 Tapepoon cornstarch
• 1 Tapepoon tepid mvura
• 1/2 kapu yakasikwa parsley itsva
• 1/2 mukombe inokanda zvidimbu, zvichida

Nzira Yokuita Izvo

1. Pisa mafuta muhombodo huru isina kushandiswa pamusoro pepakati-yakanyanya kupisa. Sunga karoti, tsvuku anyezi , celery, bell pepper, uye mbatata 3 maminitsi. Wedzera thyme neyemuchiri . Gadzira zvakanaka nemiriwo. Wedzera tate nemukaka; simmer 20 maminitsi.
2. Wedzera chibage, kare, munyu, uye mutsvuku. Simmer maminitsi mashanu. Nyaya nepayenne pepper.
3. Edza imwe yenzira mbiri: Sungai cornstarch ne 1 kiyiyo yakasviba mvura. Uine soup kurira, simbisa mu cornstarch kusanganiswa. Ramba uchikurudzira uye kumira maminitsi matatu kuti uite. Bvisa kubva kupisa uye simbisa mu parsley.

1. Kana ukashandisa mashese , isa nutswe mu blender kana purogiramu yezvokudya yakagadzirwa nesimbi yesimbi. Wedzera cornstarch musanganiswa uye 3/4 mukombe uswa muto; kuwirirana kana kugadzirisa kusanganisa. Dzorerai musanganiswa kuti muite soup, rambai muchimhanya, muchikurudzira kazhinji, maminitsi matatu.

Per serving: (with cashew pieces) 162 makorikori, 35 muzana maoriyori kubva kumafuta, 4 gramu mapuroteni, 25 gramu makhahydrates, 4 gramu total fiber, 6 gramu mafuta ose, .91 gram mafuta akazara mafuta hapana cholesterol, 35 milligrams sodium.

Per serving (pasina makemikari) 114 makoriori, 18 muzana makoriro kubva kumafuta, 3 gramu mapuroteni, 23 gramu makhahydrates, 4 gramu total fiber, 2 gramu mafuta ose, .22 gramu yakazara mafuta, hapana cholesterol, 34 milligrams sodium.

Recipe Source: naSteve Petusevsky (Clarkson Potter)
Yakanyorwa zvakare nemvumo.

Nutritional Guidelines (pakushanda)
Calories	187
Total Fat	5 g
Saturated Fat	1 g
Unsaturated Fat	3 g
Cholesterol	0 mg
Sodium	519 mg
Carbohydrates	32 g
Dietary Fiber	4 g
Protein	5 g

(Nyaya yezvokudya pane mapeji edu inotorwa achishandisa dhiyabhorosi yezvigadzirwa uye inofanira kufungidzirwa kuti inofungidzirwa. Mimwe yemigumisiro inogona kuchinja.)