Chotalawa Cham'mimba ndi Msuzi wa mbatata

Mbewu ya zamasamba ndi zamasamba za supatso ya kolifulawa ndi mbatata zimakhala zochepa kwambiri mu mafuta ndipo ndizochepa zotsika kalori zamasamba. Mosiyana ndi mapiritsi ambiri a msuzi maphikidwe, izi zimagwiritsa ntchito msuzi wa masamba, margarine wamagulu ndi masamba omwe amawonjezera kukoma m'malo mwa batala. Izi zikutanthauza kuti kapepala kakang'ono kameneka kameneka kamakhala ndi ma gramu awiri a mafuta pokhapokha atumikira. Chifukwa cha izo, mudzafuna kutsimikiza kuti mugwiritsire ntchito msuzi wa masamba abwino kwambiri. Ngati simukugwiritsa ntchito mwatsopano, zokometsera masamba msuzi , mungagwiritse ntchito ufa msuzi kapena zamasamba bouillon cubes pang'ono zowonjezera kulimbikitsa kukoma.

Mbalame ya kolifulawa ndi msuzi wa mbatata ndi masamba, masamba, komanso malinga ngati mukugwiritsa ntchito msuzi wopanda masamba a gluten (werengani chizindikiro, monga ena ndi ena alibe gluten).

Chimene Mufuna

• 1 tbsp. mafuta a azitona (kapena margarine wa vegan)
• 2 cloves adyo (minced)
• Anyezi 1 (atayikidwa)
• 1 mbatata (yotchulidwa)
• 1 lalikulu mutu kolifulawa (akanadulidwa)
• 3 makapu masamba msuzi
• 2 Bay masamba
• Mchere kuti ulawe
• Tsabola wakuda kuti alawe
• 1 dash nutmeg
• Mwachidwi: grated
• tchizi cha vegan kuti tipange
• Mwachidziwikire: anyezi wobiriwira okometsera, odulidwa

Momwe Mungapangire Izo

1. Msuzi waukulu kapena kaphika pamsana, perekani anyezi ndi adyo mu margarine kapena maolivi kwa 3 mpaka 5 mphindi, kapena mpaka anyezi ndi adyo zikhale zofewa.
2. Onjezerani mbatata ndi dothi la caulifulawa wodulidwa ndi kuphika kwa mphindi zingapo, kuyambitsa nthawi zambiri.
3. Onjezerani msuzi wa masamba ndi bay masamba ndipo mubweretse ku simmer.
4. Mutangomaliza kusakaniza, kuchepetsa kutentha kwasinkhu, kutseka mphika, ndi kulola mphindi 25 mpaka 30.

1. Chotsani mosamala masamba a bay, kenaka sungani msuzi ku blender ndi puree mpaka yosalala ndi yofewa, kapena kusiya pang'ono kapangidwe ngati mukufuna.
2. Nyengo mopepuka ndi mchere wambiri, tsabola ndi dash of nutmeg ndi kutentha ngati pakufunika.
3. Pamwamba ndi tchizi ndi tizilombo tating'onoting'ono, ngati tifuna, tisanayambe kutumikira.

Amapanga mavitamini anayi.

Zoona Zakudya Zofunikira:
Popanda tchizi tchizi, njira iyi imapereka pafupifupi:
Ma calories: 100, Ma Calories ochokera ku Mafuta: 19
Mafuta Onse: 2.1g, 3%, Mafuta Okhutira: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Zakudya Zonse: 14.7g, 13%
Matenda a Zakudya: 3.1g, 12%
Shuga: 3.6g
Mapuloteni: 6.2g
Vitamini A 1%, Vitamini C 69%, Calcium 4%, Iron 6%, Mogwirizana ndi zakudya za kalori 2000

Malangizo Okhudzana ndi Zakudya (pa kutumikira)
Malori	218
Mafuta Onse	3 g
Mafuta okhuta	1 g
Mafuta Osatchulidwa	1 g
Cholesterol	0 mg
Sodium	714 mg
Zakudya	42 g
Matenda a Zakudya	7 g
Mapuloteni	11 g

(Zomwe timadya pa maphikidwe athu zimagwiritsidwa ntchito pogwiritsa ntchito chida chogwiritsira ntchito ndikuyenera kulingalira kuti chiwerengerocho chimakhala chosiyana.)