Vegan Cauliflower uye Potato Soup

Iyi miriwo yezvirimwa uye vegan yejiriflower soup uye mbatatisi yakaderera zvakanyanya uye inowedzera-calorie mapeji emvura. Kusiyana nemamwe akawanda mazamu ehope mapeji, iyi inoshandisa mishonga yemucheka, vegan margarine uye mashizha kuti awedze tambo pane nzvimbo yehotela. Izvozvo zvinoreva kuti iyi yakaderera-yemafuta yemaspipe mutsara yakagadzirirwa ma gramu maviri emafuta pamushumiri. Nemhaka yeiyo, iwe unoda kuva nechokwadi chekuti unoshandisa mhando yemuvara yemuchero wekunakidza. Kana iwe usingashandisi mutsva, wakagadzirwa nemucheka mutsva , unogona kushandisa mukaka weupfu kana yemuviran bouillon cubes kwechinguva chiduku kuti uwedzere kunaka.

Iyi hohoflower uye mbatatisi soup recipe is vegetarian, vegan, uye chero bedzi iwe unoshandisa muto usine-gluten (verenga mavara, sevamwe uye mamwewo haasati aine gluten), haina gluten-isinawo.

Zvamunoda

• 1 tbsp. mafuta omuorivhi (kana vegan margarine)
• 2 clove garlic (minced)
• 1 onion (diced)
• 1 mbatata (diced)
• 1 big head cauliflower (chopped)
• 3 makapu yemiriwo muto
• 2 bay leaves
• Salt to taste
• Pirasi yakasvibira kuvira
• 1 dash nutmeg
• Optional: grated
• vegan cheese nokuda kwekucheka
• Zvingasarudzwa: mavarai ezvigadzirwa zvekucheka, akachekwa

Nzira Yokuita Izvo

1. Mushonga mukuru kana gorosi pamusoro pekunze kwemafuta, sautee anaion uye garlic mu vegan margarine kana maorivhi kwemaminitsi matatu kusvika ku5, kana kusvikira vanonisi nekilichi vasati vava nyore.
2. Wedzera mbatata yakasanganiswa uye cauliflower yakakanywa uye kubika kweminye maminetsi mashomanana, achikurudzira kazhinji.
3. Wedzera muto wemuriwo uye mashizha uye uuye kumamota.
4. Kana imwe nguva musanganiswa iri kuvhara, yakaderedza kupisa kusvika pasi, kuvhara mubhodhoro, uye kubvumira kubika kwemaminitsi 25 kusvika ku30.

1. Ngwarira kubvisa mashizha ebasa, uye shandisa muto kune imwe blender uye puree kusvika yakasviba uye yakasviba, kana kusiya zvimwe zvigadzirwa kana uchida.
2. Nyaya zvishoma nezvishoma nemunyu, pepper uye dash of nutmeg uye zvakare kupisa kana zvichidikanwa.
3. Pamusoro ne grated vegan cheese uye zvinyoro eiii, kana zvichida, musati mushumira.

Anoita mavhisi mana.

Nutrition Facts:
Pasina vegan cheese, ino mapepa inopa zvese:
Maoriro: 100, Makorikiti anobva kuFat: 19
Total Fat: 2.1g, 3%, Saturated Fat: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Total Mahydrohydrates: 14.7g, 13%
Dhiyabhorosi Fiber: 3.1g, 12%
Zvokudya: 3.6g
Puroteni: 6.2g
Vitamini A 1%, Vitamin C 69%, Calcium 4%, Iron 6%, Kubva pakudya kwekoriori ka2000

Nutritional Guidelines (pakushanda)
Calories	218
Total Fat	3 g
Saturated Fat	1 g
Unsaturated Fat	1 g
Cholesterol	0 mg
Sodium	714 mg
Carbohydrates	42 g
Dietary Fiber	7 g
Protein	11 g

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