Le nsizi yamazambane e- vegetarian elula kakhulu ejwayele ukugcoba nge-cheddar ushizi kancane, u-anyanisi oluhlaza, kanye no-parsley oqoshiwe yi-soups amazambane omndeni wonke ongadla. Futhi, ngaphandle kwamazambane, u-anyanisi, ne-garlic, kuyindlela enhle yokwelula isabelomali sokudla komndeni wakho. Kodwa-ke, lesi sobho cishe sikhonjwa kangcono njengesidlo sasemini eduze nesaladi eluhlaza okwesibhakabhaka, njengoba kungeyona ukudla okuphelele ngokwayo.
Nge-ushizi no-anyanisi oluhlaza, lesi sobho singakukhumbuza izikhumba zamazambane ezigxishiwe. Kuyinto isobho ephansi-sodium kusukela kuphela usawoti wanezela ukunambitha ekupheleni, kodwa hlola izithako umhluzi wakho yemifino uma ubukela usawoti wakho ukudla. Ngaphezu kwalokho, le iresiphi yemifino nayo i-gluten-free (uma nje usebenzisa umhluzi wemifino ongekho gluten).
Okuzokwenza
- 2 wezipuni amafutha omnqumo
- I-anyanisi ye-1/2 (encane encane)
- 2 i-clove i-garlic (i-minced)
- 2 amazambane (ehlutshiwe futhi aqoshwe)
- 2 1/2 izinkomishi umhluzi yemifino
- 1 leaf leaf
- Usawoti kanye nopelepele ukunambitha (usawoti usawoti noma usawoti ushukela njalo njalo)
- 1/2 indebe ye-cheddar (igayiwe)
- Ukuhlobisa: u-anyanisi ohlaza okwesithathu (okuketshiwe)
- Ukuhlobisa: isipuni esingu-1 eqoshiwe i-parsley entsha
Indlela Yokwenza
- Esikhathini sommbila omkhulu wesobho, faka u-anyanisi nogalikhi emafutheni omnqumo imizuzu emi-3 kuya kwemihlanu, kuze kube yi-anyanisi ethambile. Engeza amazambane aqoshiwe bese ushaya amaminithi ambalwa.
- Engeza umhluzi wemifino , iqabunga le-bay, kanye nenkathi ngosawoti kanye nopelepele. Letha emathunjini, bese unciphisa ukujula kancane. Ukumboza bese uvumela ukupheka, ukugqugquzela ngezikhathi ezithile, imizuzu engu-20 ukuya kwangu-25, noma kuze kube yilapho amazambane elula kakhulu.
- Susa ngokucophelela iqabunga le-bay, bese udlulisela isobho kumfelanda noma eprotheni yokudla (noma sebenzisa ukuhlanza kwesandla uma ukhona). Ukusebenza ngamaqoqo njengoba kudingeka, cubungula ngokucophelela amaxube amazambane kuze kube yilapho ubushelelezi futhi ucebile, noma kuze kufinyelelwe ukuthungwa okufisiwe (ungase ukhethe amakhethi ambalwa esikhundleni sesobho esiphelele-kungcono kuwe).
- Nambitha kanye nenkathi kancane ngosawoti kanye nepelepele uma kudingeka. Buyisa isobho ebhodweni bese wengeza ushizi. Hlanganisa ukushisa okuphansi kuze ushizi luqhekeke.
- Gcoba ngama-anyanisi aluhlaza kanye ne-parsley eqoshiwe.
Ukupheka okwengeziwe
Uma uthanda le isobho, ungase ufune nokuzama lokhu iresiphi yesobho ye-potato ephansi-fat, noma isampula esisodwa kusukela ekuqoqweni kokupheka kwezitshalo ezithandwa kakhulu . Uma ufuna into yokugcwalisa okuncane, zama isobho lebhontshisi nebhali noma isobho se- minestrone esitshalo semifino .
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 393 |
| Inani lamafutha | 17 g |
| I-Fat egcwele | 7 g |
| I-Fat Unsaturated | 8 g |
| I-cholesterol | 30 mg |
| I-sodium | 747 mg |
| Ama-carbohydrate | 46 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 15 g |