Vegetarian Black Bean Tortilla Soup

Iyi yakakura-fiber uye yakakwirira-proteine yemiti inoshandiswa mutsva inoshandiswa nemabhandi matsva uye chibage uye inosvibiswa nekumini .

Zvamunoda

• 2 tablespoons mafuta, akaparadzaniswa
• 1 ari pakati peeiii, akachekwa zvishoma
• 2 big cloves garlic, minced
• 1/2 teaspoon cumin
• 1 32-ounce inogona kudyara muto
• 1 15-ounce inogona tomato muto
• 1 15-ounce inogona kusviba nyemba, yakanatswa uye yakashambidzwa
• 1 mukombe yakasungwa chibage, yakanyongedzwa
• 1 tablespoon
• cornstarch
• 1 tablespoon mvura inotonhora
• 8
• chibage chegorosi chakachekwa muhafu kusvika mu-1/4-inch wide strips
• 1 cup shredded Monterey Jack kana Mexican blend cheese (kusarudza)
• 1 avocado, diced (optional)
• 1/3 mukombe yakatswa cilantro (inosarudzwa)
• 1/3 mukombe muteu wakisi (zvaunogona)

Nzira Yokuita Izvo

1. Mushonga mukuru kana pani yegorosi, kupisa 1 punipuni yemafuta pamusoro pemhepo inopisa. Wedzerai onion uye kubika, kazhinji ichikurudzira, kusvikira zvinyorova, maminitsi mashanu kusvika ku7. Isa mukiki uye kumini uye gadzira imwe miniti.
2. Wedzera mishonga yemucheka, tomato sauce, nyemba, chibage, ichikurudzira kubatanidza. Itai kumota, uye deredzai kupisa uye simmer kwemaminitsi gumi.
3. Kuti ubate muto wako wekutsva mhondi, whisk pamwe pamwe chete nemvura mumudziyo muduku. Dzorera soro mushure memota, fambisa mumuchengeterwo wemvura uye musanganiswa wemvura, ipapo kupisa, kunowanzosimudzira, kusvika muto uwedzere, anenge maminetsi maviri.

1. Kunyange zvazvo muto wako wekutsva mhonje uri kubika pachitofu, gadzirira chibage chibage. Pre-heat the oven to 400 F.
2. Itai kuti tortilla yegorosi zviputike mumbiya huru uye inonaya pamwe chete nemafuta 1 epopuni kusvikira yakavharwa.
3. Isai maronda eti tortilla pakabika uye gadzira kusvikira ndarama uye inoputika, anenge maminitsi gumi, ichikurudzira kusvika hako kuti uone kana kubika.
4. Shandira mbeu yako yezvinotapira tortilla mumbiya imwe neimwe yakakanyiwa necheka tortilla chips uye chekuda, cheki yakasviba, cilantro, uye avocado.
5. Ita pamusoro payo necheki uye mukisi wakasviba , kana kusiya mairi maviri kuti aite mairi-asina, ari pasi mumafuta, uye vegan. Kana, shandisa mafuta anocheka uye mafuta anononoka.

Nutritional Guidelines (pakushanda)
Calories	634
Total Fat	20 g
Saturated Fat	7 g
Unsaturated Fat	8 g
Cholesterol	28 mg
Sodium	660 mg
Carbohydrates	90 g
Dietary Fiber	21 g
Protein	29 g

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