Iyo Vegan Green Soup Recipe neCoconut Oiri, Spirulina, uye Zvimwe Superfoods

Zvemukati

• Green Runako Soup
• Ongororo ye

Iyi yakasarudzika nzira yeGreen Runako Soup inobva kuMia Stern, mbishi yekudyiwa mbishi uye chipupuriro hutano hwakakwana chipangamazano uyo anonyanya kugarisana nezvirimwa-zvine hutano. Mushure mekutyisa kenza yemazamu pazera remakore makumi mana nemaviri, Stern akatsaurira hupenyu hwake mukudya zvine hutano, izvo zvaari kunyora pablog rake, Organically Mutete, uye anodzidzisa kuBrooklyn Culinary (chikoro chitsva chekubika kutanga makirasi muna Chikunguru 2017). Iyi sopu-izere nemavheji matsva, maruva, uye zvimwe zve superfood zvinongedzo zvakaita segariki, spirulina, uye kokonati mafuta-ine chokwadi chekugutsa chishuwo chako chinonaka uchishandira dhamu hombe yekuzvimba-kurwisa chikafu. Izvo zvinongedzo zvinyorwa zvingave zvakareba, asi iwe unosungirwa kuve uine mazhinji acho mune yako pantry kana firiji. Pro tip: Whip up a big batch, uye iwe une freezer-inoshamwaridzika, inovaka masikati kana sarudzo yemanheru yekukuchengetedza iwe mune chero "Ini handinzwe sekubika" nguva.

Green Runako Soup

Anoita: 6 servings

Nguva yose: 35 maminitsi

Zvinoshandiswa

• 3 madiki zukini, akachekwa mu1 / 2-inch kutenderera
• Mafuta omuorivhi
• Munyu
• Mhiripiri
• Garlic upfu
• 2 matsvuku mhiripiri, akachekwa uye akachekwa kuita mahombe mahombe
• 2 tablespoons kokonati mafuta
• 2 hanyanisi huru, dzakachekwa
• 5 magirovhosi gariki, hafu
• 1 shallot, akachekwa
• 1 leek, yakagurwa uye yakanyatsonyoroveswa
• Tsvuku tsvuku
• 1 musoro broccoli, wakagurwa kuita zvidimbu zviduku
• 2 makapu mwana arugula
• 1 bunch sandara-shizha reItaly parsley
• 15 makuru matsva ebasil mashizha
• 2 makapu anotapira lettuce (senge romaine, bota, Boston, kana Bibb)
• 2 makapu akabikwa machena bhinzi (cannelloni, kana kuchamhembe bhinzi)
• 5 makapu mvura
• 1 ndimu, juiced uye zested
• 1 tablespoon miso
• 1 teaspoon spirulina
• 1/2 mukombe yakakoswa walnuts
• 1/4 mukombe + 1 tablespoon mafuta omuorivhi
• 6 shishito mhiripiri
• 1/4 kapu yakaomeswa nezuva madomasi
• 3 radishes, yakachekwa zvishoma (zvichida)

Mirayiridzo

1. Preheat oven kusvika 450°F.
2. Kanda zucchini nemafuta omuorivhi, munyu, pepper, uye garlic powder kuti tora. Chinjana kune cheki-yakamisikidzwa kubheka pepa.
3. Kanda tsvuku tsvuku uye 1 hanyanisi nemafuta emuorivhi, munyu, mhiripiri, uye gariki poda kuravira, uye wedzera kune imwe hafu yebheka pepa, rakaparadzaniswa nezucchini.
4. Gocha muriwo kwemaminitsi makumi maviri.
5. Ipo miriwo iri kugocha, tanga muto, Warm coconut mafuta muhari yemoto pamusoro wepakati moto. Wedzera hafu yehanyanisi, garlic, leek, uye shallot. Yakasungirirwa kwemaminetsi masere kusvika gumi pamhepo inopisa. Nyaya nemunyu uye mhiripiri uye tsvuku mhiripiri.
6. Wedzera broccoli, arugula, parsley, basil, lettuce, nyemba, nemvura. Fukidza zvakare nemunyu uye pepper.
7. Dhavhara uye uuye kumota. Wobva wadzikisa tembiricha yakadzika, wedzera jisi remonimu, zest, miso, uye spirulina.
8. Bvisa miriwo kubva muchoto. Wedzera zucchini kune muto. Bvisa kupisa uye sanganisa sopu mumabheti kumusoro kweinenge 1 miniti. (Shandisa iyo yekunyudza blender kune chunkier mameseji.)

To Garnish

1. Warm a skillet pachitofu pazasi uye wobva wawedzera 1/2 mukombe wakatemwa walnuts. Warm kweminiti imwe.
2. Pisa imwe skillet pane yepakati-yakanyanya kupisa uye wedzera chipunu chemafuta emuorivhi. Kana oiri ichipisa, wedzera mhiripiri shishito matanhatu. Tsvaga mhiripiri kwemaminitsi mashoma uye mwaka nemunyu. Bvisa kupisa.
3. Sungai tsvuku tsvuku yakabikwa, yakasara eiii, matomatisi akaomeswa nezuva, mafuta omuorivhi akasara, munyu, uye pepper kune purogiramu yezvokudya.
4. Shandisa muto mundiro nhanhatu. Gadzirisa imwe neimwe neremon zest, microgreens, shishito peppers, walnuts, 2 tablespoons yered pepper purée, uye radish yakachekwa zvishoma.

Mufananidzo: Mia Stern

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