Chera Mune Ino Inotengeka Kale, Tomato, uye White Bean Soup Lunch Recipe

Zvemukati

• Kale, Tomato, uye White Bean Soup Recipe
• Zvinoshandiswa
• Mirayiridzo

Lunches isingadhuri ndeye yakateedzana inoratidza zvinovaka muviri uye zvinodhura mabikirwo ekugadzira kumba. Unoda zvimwe? Tarisa uone izere runyorwa pano.

Sopu inogadzira chisarudzo chikuru chekugadzirira chisarudzo - kunyanya kana chakatwasuka-kumberi seichi chekare uye chena bhinzi muto weresipi.

Ingangoita madhora maviri chete pakushanda, muto uyu unoratidza kushamisika kuri bhinzi dzemumagaba. Bhinzi dzakakangwa zviri nyore, sosi yakanaka kwazvo yeprotein, uye zvakachipa!

Garbanzo bhinzi (chickpeas), semuenzaniso, ane mapuroteni, fiber, folate, iron, uye magnesium. Sopu iyi zvakare inoshandisa yakawandisa yakawanda antioxidant-yakapfuma kare iyo, pamwe nedomasi, inowedzera yakawanda vhitamini C.

Imwe yekushandira yemuto uyu ine:

• 315 macalorie
• 16 gramu epuroteni
• yakawanda ye fiber

Pepesa batch yemuto uyu musi weSvondo kuti upedze iwe muvhiki rese rebasa. Iwe unogona zvakare kugadzira muto uyu zvachose vegan nekusvetuka grated chizi.

Kale, Tomato, uye White Bean Soup Recipe

Kushumira: 6

Mutengo wekushandira: $2.03

Zvinoshandiswa

• 2 tbsp. mafuta omuorivhi
• 4 clove gariki, minced
• 1 leek, chena uye chakareruka chikamu chegirini chete, chakachekwa
• 1 diki yeyero hanyanisi, yakadurwa
• 3 madzinde celery, akachekwa
• 4 epakati karoti, akasvuurwa uye akachekwa
• 1 28-oz. inogona kutema matomatisi
• 1 mukombe yakadonhedzwa uye ndokusvuura Yukon goridhe mbatata
• 32 oz. muto wemuriwo
• 1 15-oz. inogona garbanzo bhinzi, yakadururwa uye yakashambidzwa
• 1 15-oz. inogona cannellini bhinzi, yakadururwa uye yakashambidzwa
• 1 bunch Lacinato kare, yakatemwa uye yakatemwa
• 1 tbsp. rosemary nyowani, yakatemwa
• 2 tsp. thyme nyowani, yakatemwa
• gungwa munyu uye chitsva pasi pepper, kuravira
• grated Parmesan, yekushandira (sarudzo)

Mirayiridzo

1. Pisa 2 mashupuni emafuta emuorivhi muhari hombe yemoto pamusoro pekupisa kwepakati.
2. Wedzera mugariki, leek, hanyanisi, celery, uye karoti. Mwaka negungwa munyu uye chitsva pasi pepper. Pheka iyo miriwo, zvichikurudzira nguva nenguva kusvika zvanyoroveswa, maminetsi mashanu kusvika mashanu.
3. Wedzera mumadomasi akachekwa uye bika imwe maminetsi mashanu. Wedzera mumatezi nemiriwo muto. Uyai kune simmer.
4. Mash hafu yenyuchi dzekannellini. Kamwe uchirira, wedzera mune yekare uye bhinzi. Deredza kupisa, kufukidza, uye gadzirira kwemaminitsi gumi nemashanu kusvika makumi maviri, kudzamara mbatatisi dzave nyoro. Shingairira mumiti.
5. Shumira neParmesan nyowani, kana zvichidikanwa.

Pro tip Kugadzira yako wega muto muto kumba inzira huru yekuchengetedza mari. Kusunungura yakachena karoti peelings, hanyanisi ganda, leek misoro, uye miriwo magumo mufiriji-yakachengeteka bhegi uye gadzira batch remuto kana iwe uine zvakakwana.

Tiffany La Forge inyanzvi yekubika, mugadziri weresipi, uye munyori wezvekudya anomhanyisa iyo blog Parsnips uye Pastries. Yake blog inotarisa pane chaicho chikafu chehupenyu hwakadzikama, mwaka mabikirwo, uye inotaurika hutano kuraira. Kana asiri mukicheni, Tiffany anonakidzwa neyoga, kukwira makomo, kufamba, kurima gadheni, uye kutandara necorgi yake, Cocoa. Shanyira iye panguva yake blog kana pa Instagram.