Iyi marocare yemiriwo yakagadziriswa yakagadzika inobva kumiti yemiti uye vegan chef Aurelie Pare, munyori weThe Healthaliciously Good Cookbook .
Aurelie anoti, "Izvi zvinonaka uye zvinokonzera kudya kwemavhiki masikati." Kukurukurirana kweMoroccan kunowanzova ginger, sinamoni, kumini, uye cilantro. Ndiyo nguva yakanaka chaizvo yekushandisa panguva yechando chechando. "
Aurelie anopa mazano mashomanana akawanda kuti aite izvi zvinoshamisa zvinomera uye zvegan Moroccan soup:
- Kukohwa kweMorocco kunogona kusiyanana mukuputika, saka iwe unogona kubuda kunze kwejalapeno kuti urege kuita kuti muto wacho unonaka.
- Pinto nyemba, nyemba nyemba, maharo eminyo, nyemba nyemba, uye gorosi lentiki zvinogona kushandiswa panzvimbo pechickpeas kana zvichida.
- Edza kuwana pasi-sodium yemucheka muto kana kuita mishonga yemiti yemuchero kuti uchengetedze zvakagadzirwa ne sodium mune iri soro pasi. Iwe unogonawo kusarudza kushandiswa kwema-low-sodium yakasiyana-siyana yemamato yakagadzirwa nemakwenzi kana kuti kushandisa yakaenzana yemamato matsva munzvimbo yekate yematineni.
Zvamunoda
- 1/2 pasipuni
- mafuta omuorivhi
- 1 anyezi, akachekwa
- 1 tsvuku tsvuku tsvuku, yakasarudzwa
- 1 jalapeno pepper shoma, yakasarudzwa
- 1/2 mukombe celery, yakasarudzwa
- 1/2 mukombe makaroti, akachekwa
- 2 makapu mushwa, akachekwa
- 3 makapu
- minyoro muto
- 28-ounce inogona kutema tomate
- 2 makapu akabikwa
- chickpeas
- 2 maspuniki Moroccan seasoning
- 3 tablespoons mazambiringa
- 1 tablespoon apple juice
- Munyu uye pepper kuti toravira
Nzira Yokuita Izvo
- Mune sopu, pisa mafuta iyo pamusoro pemhepo inopisa. Sautee the onion, pepper, celery, karoti, uye mushwa kwemaminitsi anenge gumi kana kusvika kusvika mutete.
- Isa muhari yemucheka, tomato, uye chickpeas uye uuye nesobho kunotora pamusoro pekupisa kukuru.
- Kana uchinge wabiya, deredza kupisa kusvika pakati, kuvhara zvishoma, uye rega kumira kusvikira wapikwa (anenge 15-20 maminitsi).
- Itai kuti muchero, mazambiringa akaomeswa, uye juice. Shumira!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 311 |
| Total Fat | 6 g |
| Saturated Fat | 1 g |
| Unsaturated Fat | 2 g |
| Cholesterol | 0 mg |
| Sodium | 796 mg |
| Carbohydrates | 53 g |
| Dietary Fiber | 12 g |
| Protein | 16 g |