Ichi chinyorwa chekudya mutsutso chikave chikafu mumba mangu kwemakore. Zvisingadhura uye zviri nyore kuita, iwe uchadzoka kune ino kamukira kakawanda.
Zvamunoda
- 3 T. mafuta omuorivhi
- 2 makapu akachekwa onion
- 2 inotunga celery, yakasarudzwa
- 3 makuru cloves garlic, yakagadzirwa zvakanaka
- 1 t.
- kumini
- 1 t. basil akaomeswa
- 1/4 t. munyu, uyezve kuwedzera kuravira
- 1 kapu peeled chopped carrots (I julienne yangu uye zvadaro chop)
- 1 14-ounce inogona kupwanya tomate
- 6 makapu pasi-sodium yemiti muto
- 2 makapu mvura
- 2 makapu akaoma gorosi lenzi
- Ground mutsvuku, kuvira
Nzira Yokuita Izvo
- Muhombe huru yemvura, kupisa mafuta omuorivhi pamusoro pepakati-yakanyanya kupisa, kuwedzera anyanisi, garlic uye chisviniro pachinenge chapisa. Kukurudzira kazhinji, kubika kusvikira anonisi inonhuhwirira uye nyoro, inenge maminitsi 4-6.
- Wedzerai kumini, basil yakaomeswa, uye munyu, uye gadzira maminitsi maviri zvakare, achikurudzira nguva dzose.
- Wedzera karoti, rakapwanyika tomate, mishonga yemucheka , mvura, uye lenti.
- Itai kumota, uye chengetedzai kupisa uye simmer kwemaminitsi makumi mashanu kusvika 1 awa, kana kusvikira lentils uye karoti zvinyorova.
- Wedzera munyu uye peputa kuti toravira, uye ushumire.
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 259 |
| Total Fat | 3 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 645 mg |
| Carbohydrates | 44 g |
| Dietary Fiber | 8 g |
| Protein | 16 g |