Chokongola kwambiri ndi mtundu wake, mankhwalawa ndi abwino kwambiri ndi kagawo kakang'ono ka mkate wophika chakudya chamasana kapena ngati koyamba pa phwando la chakudya chamadzulo. Chinsinsi chimenechi ndi chabwino kwa miyezi yozizira pamene tomato watsopano ndi okwera mtengo kapena wovuta kupeza.
Amatumikira 4
Chimene Mufuna
- 1 ½ makilogalamu masamba kapena madzi
- 1 sing'anga-kakulidwe anyezi, finely akanadulidwa
- 1 lalikulu Yukon mbatata, sliced woonda ndi akanadulidwa
- 1 phesi udzu winawake, finely akanadulidwa
- 1 lalikulu karoti, finely akanadulidwa
- 1 oz 12 oz. akhoza
- tomato wotsekedwa , palibe mchere wowonjezera
- 1 oz 6 kodi tomato akhoza
- 1 chikho unsweetened plain soy yogurt (monga Wild Wood)
- Mchere ndi tsabola, kuti mulawe
Momwe Mungapangire Izo
1. Bweretsani masamba kapena madzi kwa chithupsa pa quartti 3 kapena lalikulu stockpot, kuwonjezera mu anyezi, mbatata, udzu winawake, ndi karoti. Wiritsani mpaka masamba ali ofewa, pafupi maminiti khumi.
2. Tembenuzani kutentha kwasinkhu. Onjezerani chitowe cha tomato ndi tomato phala, oyambitsa mpaka palimodzi, kuphimba mphika ndikusiya mchere kwa mphindi 20.
3. Kutseka kutentha. Mosamala, kapu imodzi panthawi yake, puree osakaniza mu blender kapena purosesa chakudya mpaka msuzi usagwirizane.
4. Onetsani madziwo mu mphika ndikukhamukira mu yogayiti ya soy, mchere ndi tsabola. Kutentha mpaka kutentha kutentha ndi kusagwirizana. Kutumikira otentha, kukongoletsa ndi pang'ono ya yogy yogurt kapena zitsamba zatsopano ngati mukufuna.
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 257 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 2 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 8 mg |
| Sodium | 711 mg |
| Zakudya | 51 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 12 g |