Upake I-Veggie Intake Yakho Ngelezi 10 Ezidliwayo Imifino Isobho Zokupheka

Sonke siyazi ukuthi sidinga okungenani ama-five servings yemifino ngosuku, kodwa lokho kungaba yinselele isikhathi esiningi. Kodwa nalezi isobho zemifino, noma kunjalo, ungakwazi kalula ukuthola i-curve futhi ujabulele imifino eminzini eyodwa! Izithako zesobho ngasinye zihlukahlukene, kodwa zonke iresiphi inempilo futhi inempilo. Futhi zonke lezi zitshalo zokupheka ziyimifino , kanti iningi liphinde libe ne- vegan . Uma lolu hlu lushiya ufuna okunye, kunezinto eziningi zokupheka zemifino ukuze ugcine unempilo futhi unelisekile!

• 01 kwezingu-10

  Umsuka Wokudla Wemifino Eyisisekelo

  Izithako kuphela ozidingayo isobho semifino eyisisekelo ejwayele ukukhiqiza imifino, amanzi noma imifino , kanye nezinongo ezimbalwa. Futhi yilokho konke lokhu iresiphi yesobho yemifino eyisisekelo , kodwa uzizwe ukhululekile ukungeza amazambane noma okusanhlamvu okuphelele njenge- quinoa ukuze ugcwalise kancane. Udinga ukuba ube yi- gluten ? Qinisekisa ukuthi usebenzise umhluzi wempuphu ongenakuzenzela, noma ukuthenga ngaphambi kwesikhathi.

• 02 kwezingu-10

  Hlanganisa i-Pea ne-Vegetable Soup

  Le nsiza ehlukanisa i-pea kanye nesobho yemifino ingaphezu kwesobho esinobuhle nokugcwalisa kunesinye isobho semifino. Igcwele amazambane, ama-peas ahlukaniswe oketshezi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi kanye nenqwaba yezinongo. Njengoba nje kududuza njengesobho esivamile semifino, ne-flavour yaseMelika ephekwe ekhaya, le recipe ine-fibre eyengeziwe kanye namaprotheni avela emahlathini ahlukanisiwe.

• 03 ka-10

  Utamatisi Isidlo Sokudla Imifino Nebhali

  I-recipe elula kodwa enomusa yemifino yemifino egcwele utamatisi, izaqathe, isilimo esidliwayo esinamagatsha anamanzi, anyanisi, nesipinashi, lokhu iresiphi igcwele ibhali ephezulu. Kuyaduduza futhi kugcwalise, futhi uzokwenza njalo. Ibhali lenza kube ngaphezulu kokudla okuphelele kunamanye okupheka kwesobho yemifino, ngakho-ke shaya isaladi eluhlaza bese uyibiza ngokuthi isidlo sakusihlwa!

• 04 kwezingu-10

  Isobho Semifino Nebhali

  Gcwalisa isobho sebhontshisi nebhali yemifino nganoma yiziphi izinhlanzi ozenzayo. Nakuba iresiphi idinga izaqathe nesilimo esidliwayo esidliwayo esinamagatsha anamanzi, cishe noma yikuphi izithako kungenziwa ubhontshisi obomvu, i-zucchini, noma ikholifulawa, noma ngabe yini ongayithola efrijini.

• 05 ka-10

  I-Lentil ne-Soup Vep

  Izaqathe, isilimo esidliwayo esinamagatsha anamanzi, u-anyanisi, amazambane, nesipinashi zihlanganisa ne-lentile isobho se-fat-fat and high fiber yemifino. Uma ufuna iresiphi elula yokudla yemifino elula futhi egcwalisa, lo mhluzi we-lentil kanye ne-veggie uyinto enhle. Isobho eliphilile lingase libe yisidlo esikhulu uma kunikwa isinkwa esilusiwe esilusiwe kanye nesaladi eluhlaza .

• 06 kwangu-10

  Utamatisi Carrot Vegetable Soup Nge Tempeh

  Utamatisi nama-izaqathi zakha isisekelo se- utamatisi nesobho yemifino enomsoco , futhi i- tempeh elula kancane iseza kokubili ukuthungwa kanye namaphrotheni enemifino enempilo. Yishintshe ekudleni okuphelele ngokuyikhonza eceleni kwamasangweji eshicilelwe ngesidlo sasemini esilula esizoyithandayo. Njengebhonasi eyengeziwe, lesi isobho sokuzenzela kokubili iresiphi ephakeme kakhulu yamaprotheni futhi iphinde ikholori ephansi.

• 07 kwangu-10

  I-Thai Coconut Vegetable Soup

  Esikhundleni sesobho semifino esiphundukile, kungani ungazami isobho semifino ye-Thai esenziwe ngokwenziwe ngesisekelo sobisi bekakhukhunathi ? I-iresiphi idinga i-pepper ebomvu, i-cilantro esisha, izaqathe, i-lime juice, no-utamatisi, futhi ukunambitheka kwe-Thai kuvela kancane kwe-cumin ne-cayenne futhi. Ushintsho oluthile oluvela emasinini asendabuko yemifino kodwa engase ibe yintandokazi yomndeni.

• 08 kwezingu-10

  I-Moroccan Vegetable Stew

  Lesi sitshalo esiyingqayizivele semifino yaseMoroccan siphefumulelwe ama-flavour aseMorocco futhi sinothile ngamanzi amaningi ase-apula nezithelo zomvini omisiwe, kodwa nokho unayo yonke isobho yemifino yesobho yemifino efana nezamatamatisi, izaqathe kanye nesilimo esidliwayo esinamagatsha anamanzi. Ama-chickpeas anezela amaprotheni engeziwe kanye nensimbi-ephelele kubantu abadla imifino kanye nezindwangu .

• 09 kwezingu-10

  I-White Bean neSwitzerland Chard Vegetable Soup

  Uma kuziwa ekwenzeni isobho esilula ukugcwalisa okungeziwe, ukwengeza i-can of white ubhontshisi kanye nesinye isiSwiss chard kuyinkinga enkulu. Njengezinkwa eziningi zemifino ezenziwe ekhaya, ungakwazi njalo ukushintsha imifino ukusebenzisa konke okudingayo ukuze ulahle efrijini lakho, noma ukwanelise wonke amalungu omndeni wakho.

• 10 kwangu-10

  Iphunga ne-Sweet Potato Soup

  Ukuphelela ekwindla, kodwa okumnandi kakhulu uzodla ukuwudla unyaka wonke, lesi sobho esiphundu sihlanganisa ithanga namazambane ama-sweet pot in isobho esingenamnandi, se-vegan ne-soy-free. Iwayini elimhlophe ne-thyme elisha kufaka inqenqemeni eyinkimbinkimbi, kanti ubumnandi bwenza lesi sobho esisodwa ngisho nezingane zizothanda.