Easy Red Lentil and Tomato Soup Recipe

I-Lentil Red and Tomato Soup kulula ukwenza; kuthatha isikhathi esincane kakhulu, kunomsoco futhi kushibhile ukwenza.

Ngaphandle kwamalenti enempilo namatamatisi, uzodinga futhi isitoreji. Uma unesitokisi efrijini, manje sekuyisikhathi sokuyisebenzisa. Kuhle ukusebenzisa i-stock cube njengengxenye. Sebenzisa isitshalo semifino uma ufuna isobho semifino , kungenjalo inkukhu inhle.

Okuzokwenza

• Ama-lentile abomvu angu-7 oz / 200g, wageza kahle futhi noma yisiphi i-grit isusiwe
• 1½ amapantsenti / 750ml stock (bheka isethulo esingenhla esisitokisini esingasisebenzisa)
• I-3/4 lb / 390g ingaba ngamatamatisi
• Dash usawoti
• Dashi pepper
• 1 tbsp
• ama-coriander amasha (cilantro) noma amaqabunga e-tarragon

Indlela Yokwenza

1. Beka i-lentile ehlanziwe epanini elikhulu noma ikhava ye-stockpot ngesitoko. Letha emathunjini bese upheka ungakavuliwe imizuzu engu-10. Vala i-pan, wehlisa ukushisa bese uveza imizuzu engu-15.
2. Beka lentile, isitokisi, utamatisi (kufaka noma yiliphi ijusi), kanye namakhambi amasha abe ngeprosesa yokudla ne-blitz kuze kube lula.
3. Buyisa isobho epanini bese unciphisa kancane noma kuze kube ubukhulu obuthandayo.
4. Isizini nosawoti kanye nepelepele ukunambitha futhi ukhonze uketshezi ngekhilimu omncane. Konke okudingayo eceleni kwalesi sidlo kukhona isinkwa esithile se-crusty nebhotela elincane.

Izimpondo

I-pulse ngokuvamile ichaza imbewu yezitshalo ezikhanyayo ezifana nobhontshisi, i-peas, nama-lentils. Amapulisi angadliwa ngokujwayelekile esimweni sabo esibucayi, kepha kaningi lokho kungenjalo, ukushaywa komzimba kuyomiswa.

Esinye sezici ezinhle ze-pulse ukuthi liphezulu amaprotheni, okwenza ukuba kube nokuningi okukhulu ekudleni kwemifino. Ngokufanayo, kuyindlela enempilo yokudla inyama. Ukwengezwa kulokhu, iqiniso lokuthi futhi liyakhipha kancane i-carbohydrate ekhululekayo linikeza umuzwa wokuzwa ugcwele isikhathi eside, okuwusizo kulabo abafuna ukuchitha amakhilogremu ambalwa.

Izinkombandlela Zokudla (ngokukhonza ngamunye)
Ama-calories	217
Inani lamafutha	1 g
I-Fat egcwele	0 g
I-Fat Unsaturated	0 g
I-cholesterol	0 mg
I-sodium	423 mg
Ama-carbohydrate	37 g
I-Fiber Dietary	6 g
Amaphrotheni	17 g

(Ulwazi lomsoco eziphethweni zethu lubalwa ngokusebenzisa i-database yesithako futhi kufanele kuthathwe njengokulinganisa. Imiphumela yomuntu ngamunye ingahluka.)