Vegetarian Tomato uye White Bean Casserole inofadza, kuzadza, casserole, yakakwana kwemazuva ekufema asi zvakanaka iwe unoda kuidya gore rose. Iyo casserole yakazara nenyuchi uye pamwe nekuwedzerwa kwetamate, pepper nemishonga ndeye chikafu chakaine utano sekambani huru kana sekuendesa kune dzimwe ndiro. Casserole inogadzira yakanaka kune imwe yega yezvokudya uye yakashongedza. Ichowo chimiro chakakura-chiga choga kune vasiri venyama vanodya. .
Unogona kushandisa mahairi machena akakonerwa makirasi, asi iwe unogona kushandisa mahairi akanyorowa chero bedzi asati atanga kubvongodzwa usati wasvibira kana kana uri kuronga mberi, shandisa mahairi akaomeswa asi usati wanyatsogadzira uye ubike mumvura inotonhora kusvikira wetei .
Zvamunoda
- 75g (3oz) unsalted bata
- 1 onion (yakakonzerwa uye yakagadzirwa zvakanaka)
- 1 garlic clove (peeled uye yakagadzirwa zvakanaka)
- 4
- tomato (yakabatwa, yakasara-mbeu uye yakasarudzwa)
- 1 tsvuku tsvuku (huru yakabviswa uye yakatorwa)
- 1 chikoro cheperi (chinotemwa chakabviswa uye chakatorwa)
- 2 tablespoon tomato purée
- 100ml (3 fl oz) mishonga yemiti
- 3 tablespoon yakachena mapepa mapepa parsley (akachekwa)
- 400g (14oz) mahonji machena akakonzerwa nemakwenzi (akacheneswa uye akacheneswa, sarudza huyoti kana bhinziji)
Nzira Yokuita Izvo
- Tanga nekupisa hafu yenguva muhomwe huru inopisa. Ichenzei kusvikira yava kunyunguduka uye kuputika, asi kwete kupisa.
- Wedzerai onion yakakoswa uye kubika zvakanyanyisa kwemaminitsi maviri kana kusvikira anyanisi apfavedzwa uye asina kutenderera.
- Wedzera goriki uye gadzirira mamwe maminetsi maviri uchichenjerera kuti usasvibiswa; kupisa garlic kunoparadza ndiro.
- Zvadaro, wedzera tomate yakacheneswa, pepper tsvina, tomato puree uye muto. Ita pamwe chete kwemaminitsi mashanu kuti udzikise zvishoma zvishoma, kamwe wakaderedzwa zvishomanana, pakupedzisira uwedzere mbesa uye gweda zvakanaka.
- Pheka kusvikira mbesa dzitsva. Izvi zvinotora maminitsi mashanu. Kana nyemba dzave dzakanyungudzwa iwe ungada kubika kwechinguva chiduku. Usanetseka kana zvinotora nguva shomanana, mbesa dzinofanirwa kupiswa mukati.
- Edzai jira uye nguva nemwaka nemunyu uye pepper kuti munye.
- Pakupedzisira, wedzera iyo yakasara bhotela, uye fukisa kusvikira bhotela ikanyunguduka wozowedzera parsley yakagurwa. Siya gorofu kuti umire kwemaminitsi mashanu uye ushande mune zvinopisa soup mbale kana mahwendefa. Iwe unoda zvishoma pane chimwe chikafu chinonaka chechingwa uye bhotela.
Zviri nyore sei izvozvo!
Zvimwe Zvimwe Zvokudya Zvokudya Zvitsva Zvinyorwa Zvitsvuku Zvinyorwa Zvitsvuku Zvinyoro Zvitsvuku
Shandisa iri kamukira sechinhu chekutanga uye wobva wawedzera (kana kubvisa) zvishandiso kugara kwako. Iwe unogona kusiyanisa mishonga, kana kuwedzera mamwe mimwe miriwo kuti ienderane nezvauripo. Iyo ndiro inogonawo kukurumidza kuva isiri yemiriwo pamwe nekuwedzerwa kwesausage yakagadzirwa
| Nutritional Guidelines (pakushanda) | |
|---|---|
| Calories | 618 |
| Total Fat | 19 g |
| Saturated Fat | 11 g |
| Unsaturated Fat | 5 g |
| Cholesterol | 46 mg |
| Sodium | 90 mg |
| Carbohydrates | 89 g |
| Dietary Fiber | 24 g |
| Protein | 28 g |