Iyo yakajeka muvara uye inonaka, iyi yakasviba isina dairy-free version inoshamisa nekacheka yezvokudya zvezviyo zvakakwana zvemasikati masikati kana sevadzidzi vekutanga pavanodya. Iyi kamukira yakanaka kune mwedzi yechando kana tomates matsva ichidhura kana zvakaoma kuwana.
Inoshumira 4
Zvamunoda
- 1 ½ makota mishonga yemvura kana mvura
- 1 mizinga-yakakura anyezi, yakagadzirwa zvakanaka
- 1 guru Yukon mbatata, yakatswa uye yakasarudzwa
- 1 stalk celery, yakagadzirwa zvakanaka
- 1 guru karoti, yakagadzirwa zvakanaka
- 1 12 oz. anogona
- diced tomato , hapana munyu wakawedzerwa
- 1 6 oz. rinogona tomato paste
- 1 cup unsweetened plain soy yogurt (yakadai seWold Wood)
- Munyu uye pepper, kuvira
Nzira Yokuita Izvo
1. Isai mishonga yemiti kana mvura kune yakaturika mu-quart 3 kana kuti yakawanda stockpot, ichiwedzera muonisi, mbatata, celery, uye karoti. Bira kusvikira miriwo iri nyoro, inenge maminitsi gumi.
2. Dzorera kupisa kusvika pakati-pasi. Wedzerai munogona ye diced tomato uye tomato paste, kusvitsa kusvikira kusanganiswa, kufukidza mubhodhoro uye regai simmer kwemaminitsi makumi maviri.
3. Bvisa kupisa. Zvichenjerere, imwe kapu pane imwe nguva, pure musanganiswa mu blender kana kudya processor kusvikira muto usingagumi.
4. Wedzerai mvura iyo zvakare muhari uye fambisai muyoji yegaji, munyu uye pepper. Pisa kusvikira ushumiri hunoda uye kusagadzikana. Shingairira kupisa, kuchenesa nekeji yejogurt kana mishonga yakachena kana uchida.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 257 |
| Total Fat | 3 g |
| Saturated Fat | 2 g |
| Unsaturated Fat | 1 g |
| Cholesterol | 8 mg |
| Sodium | 711 mg |
| Carbohydrates | 51 g |
| Dietary Fiber | 9 g |
| Protein | 12 g |