Iyi inokurumidza uye inonyorera zvinomera zvevhariji uye vegan uye yekononti soup recipe kuti unogona kushanda mumaminitsi makumi maviri. Sezvo inoshandiswa muzvikwata zvinokonzerwa nemakemikari, ihwowo ihomwe huru yemapukiti mapepa ekuti patsva yakachena iri kunze kwemwaka. Iniwo ndinoda kuwedzera imwe diced uye sauteed tofu kumateke soro. Shandisa mishonga yemiti yemucheka uye chengetedza zvinonhuwira kuti uite iyi pumpkin uye kokonati soup recipe gluten-isinawo.
Zvamunoda
- 1 onion, diced
- 3 tbsp vegan margarine
- 2 makapu yemiriwo muto
- 1 14-ounce anogona konikoni mukaka
- 1 15 -inoun can can pumpkin
- 1/2 teaspoon cumin
- 1/2 teaspoon curry
- 1/2 teaspoon ginger
- dash salt
Nzira Yokuita Izvo
- Muhari huru, sautee anyanisi mumargarine kwemaminitsi matatu kusvika ku5, kusvikira anyanisi vashandura.
- Wedzera zvakasara zvinoshandiswa uye simbisa kubatana.
- Rega kumira pamusoro pekupisa kwakanyanya kwemaminitsi gumi nemashanu, zvichikurudzira dzimwe nguva.
Ikozvino, yakanga isiri iyo iri nyore nyore yekungu yemucheka recipe nguva dzose? Enjoy!
Notes
- Hakusi chete pungupu kunwa kunonaka kunorapwa, asi kune boka rehutano hunobatsira, zvakare. Denge rakapfuma mune fiber, uye tsvakurudzo yakawana kuti kudya kudya kunowedzera mu fiber kunogona kuderedza ngozi yekutapira chirwere chemwoyo. Iyo inowedzerawo mu beta-carotene nemamwe antioxidants ane kenza yekudzivirira zvinhu. Mukuwedzera, dzungu rakapfuma mu vitamini A, iyo inosimudzira maonero akanaka. Chibereko chacho chinogona kukubatsira iwe kurara zviri nani, nekuda kwehupamhi hwayo ye tryptophan, uye izere ne phytoestrogens dzakawanikwa kuti dzibatsire kuderedza ropa.
- Iyi pukonati yekoncoti soup inogadzirwa nekonikiti mukaka, iyo inewo hutano hunobatsira. Kokoti yakakwirira mufiber, vitamini C, vitamini E, B mavitamini, iron, sodium, selenium, calcium magnesium uye phosphorus. Uye nokuti mukaka wekodonti iine lactose isingabhadharwi, ichisarudzo chakakurumbira pakati pemakungwa nevaya vane lactose kusawirirana. Kozi mukaka hausi mukuru muhope. Edza iyo senheyo muS smoothies yako, zvakare!
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 436 |
| Total Fat | 39 g |
| Saturated Fat | 29 g |
| Unsaturated Fat | 4 g |
| Cholesterol | 0 mg |
| Sodium | 647 mg |
| Carbohydrates | 22 g |
| Dietary Fiber | 6 g |
| Protein | 7 g |