Le recipe yemifino ye-vegetarian ne- vegan minestrone isigcwele imifino enempilo nangaphansi kwamafutha, kuhlanganise utamatisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, ubhontshisi obuhlaza kanye ne-zucchini. Ngokuyinhloko ingadi yakho yonke isobho! Konke kukhishwa kancane kancane kunambitheka esiphezulu kanye ne-basil entsha ne-garlic.
Isobho se-minestrone sesitshalo semifino senza isidlo sasemini esilula noma esinomsoco noma isobho se-dinner, nje wengeze isaladi eseceleni futhi mhlawumbe ucezu lwesinkwa segalikhi futhi uzidle ukudla okuphelele. Ngenxa yokuthi ayinawo amafutha, lokhu iresiphi yemifino ye-minestrone isobho kakhulu kakhulu. Ungashiya i-macaroni (futhi usebenzise umhluzi wemifino ongekho gluten) ukuze uyenze i-gluten-free, kodwa usuke wenza imfino yemifino , esikhundleni se-minestrone. Akukho lutho olungalungile ngalokho, nakuba kunjalo! Bheka futhi: Imifino eminingi yokupheka yemifino ukuzama, kusuka elula kuya ku-gourmet
Ngama-khalori angaphansi kuka-100 ngokukhonza kanye ne-gramu engaphezu kwe-1 yamafutha okwenzeka ngokwemvelo, le minestrone yemifino (ne-vegan!) Iyinhlayiya encane kakhulu futhi isobho esingafuthi kahle. Ungase futhi ufune ukuzama lokhu iresiphi yemifino yemifino yemifino ye-crockpot .
Uma uthanda ukupheka okuphansi kwekhalori nokuphansi, ungase ufune ukuhlola lezi zobho eziyisishiyagalolunye ze-vegan zamafutha .
Okuzokwenza
- 4 izinkomishi
- umhluzi wemifino
- 4 izinkomishi eziqoshiwe utamatisi
- 1 tbsp. basil eqoshiwe eqoshiwe
- 1/2 tsp. i-oregano
- 2 izaqathe, ziqoshiwe
- 2 iziqu zesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- 1/2 anyanisi, oqoshiwe
- 3 zucchini, oqoshiwe
- 1 inkomishi ubhontshisi oluhlaza, oqoshiwe
- 3 clove garlic, nengulube
- 1 leaf leaf
- Usawoti kanye nopelepele ukunambitha
- 1 1/2 izindebe i-macaroni pasta (noma usebenzise elinye uhlobo oluthile lwe-pasta njengezigobolondo ezincane)
Indlela Yokwenza
- Okokuqala, faka umhluzi wemifino ebhodweni elikhulu, bese ufaka utamatisi, i-basil, i-oregano, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, i-zucchini, ubhontshisi obuluhlaza, i-garlic kanye neqabunga le-bay.
- Kancane kancane ulethe isobho kumbe ophansi futhi uvumele ukupheka ukushisa okuphansi kakhulu okungenani imizuzu engama-45 kuze kufike kuhora elilodwa, noma kuze kube yimifino ithenda, ivuselela ngezinye izikhathi.
- Engeza usawoti kanye nepelepele kanye ne-macaroni pasta bese uletha ukushisa kancane kancane. Vumela ukumemeza eminye imizuzu engu-10 ukuya kwangu-20, noma kuze kudlule ukupheka.
- Susa iqabunga le-bay ngaphambi kokukhonza.
Jabulela isisindo sakho semifino esincane se-minestrone!
Ukwaziswa okunomsoco ngokukhonza (okusekelwe ku-6 servings):
Enye yokukhonza inikeza cishe:
Amakholori 84, amaKhalori avela ku-Fat: 13
Ingqikithi yamafutha: 1.4g, 2% i-RDA
I-Trans Fat: 0.0g ( Bheka futhi: Ayini amafutha okudlulisa? Ingabe angokudla kwe-vegan? )
I-cholesterol: 0mg, 0%
I-sodium: 545 mg, 23%
Potassium: 820 mg, 23%
Inani lama-carbohydrate: 13.5g, 5%
I-Fiber Dietary: 4g, 16%
Ama-Sugars: 7g
Amaprotheni: 6.2g
Amavithamini namaminerali:
I-Vitamin A 96% RDA • I-Vitamin C 65% • I-calcium 6% • I-Iron 8%
Ukufuna ezinye zokupheka kwezitshalo zemifino nezindwangu? Ungase ufune ukudlulisa amehlo kwezinye ze- Soups Vegetable Soups ezijabulisa izixuku, noma, uma ufuna into encane enempilo, zama enye yalezi zinkwa eziyisishiyagalolunye ze-vegan . Ufuna okuthile okungavamile? Kuthiwani nge- Vegan Cream ye-Aspagus Soup noma isobho se- Vegetarian Peanut Soup esimnandi. Jabulela!
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 269 |
| Inani lamafutha | 2 g |
| I-Fat egcwele | 0 g |
| I-Fat Unsaturated | 0 g |
| I-cholesterol | 0 mg |
| I-sodium | 544 mg |
| Ama-carbohydrate | 53 g |
| I-Fiber Dietary | 9 g |
| Amaphrotheni | 13 g |