I-squirrel ye-vegetarian ne-vegan butterut nesobhoji isobho esenziwe kusuka ku-butternut fresh squash (ungasebenzisa amaqhwa, kodwa ngeke kube okufanayo), izaqathe, isobho esivamile njengezitshalo zemifino, ugarlic kanye nesilimo esidliwayo esinamagatsha anamanzi. kanye ne-sage fresh eqoshiwe kanye nobisi obisi soy ukuze wenze kube mnandi futhi obuhle. Lesi isobho se-squash esasikhuthiswe ngama-carrot kukhona kokudla kwemifino kanye ne-vegan. Umuntu oyedwa owazama lezi zokupheka wanikeza izinkanyezi ezingu-4 kwezingu-5 futhi wathi, "Ngangiyithanda le recipe isobho. Yayisishesha, kulula futhi inambitheka." Futhi ngokuqinisekile ngiyavuma!
Le-recipe ye-butternut nesobhoji isobho se-vegetarian kanye ne-vegan, futhi, uma udinga ukuba ube yi-gluten-free, qiniseka ukuthi usebenzise umhluzi wempuphu owenziwe ngokwenza noma owenziwe nge-gluten, njengoba zonke ezinye izithako zingenalutho ngokuphelele .
Unendlela yakho eyintandokazi yokwenza isobho se-butternut? Uyakwamukela njalo ukuthumela i-imeyli kimi futhi ngizokuthumelela!
Okuzokwenza
- 2 tbsp amafutha omnqumo
- I-anyanisi e-1, eqoshiwe
- 4 clove garlic, egayiwe
- 4 izaqathe, zicutshiwe
- 3 iziqu zesilimo esidliwayo esinamagatsha anamanzi, aqoshiwe
- 2 encane noma eyodwa enkulu enkulu ye-butternut isikwashi, ehlutshiwe futhi eqoshiwe
- 5 izinkomishi
- umhluzi wemifino
- 2 tbsp i-sage fresh eqoshiwe
- 1/2 indebe ubisi soy
Indlela Yokwenza
- Okokuqala, embizeni enkulu yesobho, faka u-anyanisi oqoshiwe bese ugarlic ogqotshwe ngamafutha omnqumo kuze kufike u-anyanisi uphenduke kahle, cishe imizuzu engama-3 kuya kwemi-5.
- Okulandelayo, engeza izaqathe ezicatshiwe kanye nesilimo esidliwayo esinamagatsha anamanzi bese upheka eminye imizuzu engu-3 ukuya kwemihlanu ukuze unike izaqathe nesilimo esidliwayo esinamagatsha anamanzi kancane kokuqala kwekhanda.
- Okulandelayo, engeza ku-squash eqoshiwe e-butternut futhi unikeze yonke injini ye-squick ukuze nje igqoke u-squash we-butternut ngamafutha, bese ufaka kuwo wonke umhluzi wemifino kanye nomswakama omusha oqoshiwe.
- Letha isobho kumathumba, bese unciphisa ukushisa kuze kube yilapho ubamba kancane bese uvumela isobho lakho ukupheka okungenani amaminithi angu-25, noma kuze kube yilapho isikwashi sithandeka.
- Ukusebenzisa i-masher amazambane noma imfoloko enkulu, faka u-squash uze ubushelelezi, noma, ungaphinde uhlanze isobho ku-processor yokudla noma i-blender.
- Hlanganisa ubisi lwe-soy kanye nenkathi ngosawoti kanye nopelepele ukunambitha (mhlawumbe usawoti usawoti noma usawoti osiketshezi noma ipulazi elimnyama elisha lihlale lihle kakhulu kunambitheka enhle kakhulu).
| Izinkombandlela Zokudla (ngokukhonza ngamunye) | |
|---|---|
| Ama-calories | 187 |
| Inani lamafutha | 6 g |
| I-Fat egcwele | 1 g |
| I-Fat Unsaturated | 4 g |
| I-cholesterol | 0 mg |
| I-sodium | 819 mg |
| Ama-carbohydrate | 28 g |
| I-Fiber Dietary | 5 g |
| Amaphrotheni | 7 g |