Chomera ichi cha msuzi wa minestrone chodyera masamba ndi zamasamba chimadza ndi masamba abwino komanso ochepa, kuphatikizapo phwetekere, kaloti, udzu winawake, nyemba zobiriwira ndi zukini. Ndizo munda wanu wonse mu supu! Chilichonse chimapangidwira pang'onopang'ono kuti chikhale chokoma kwambiri pamodzi ndi zina zatsopano komanso adyo.
Msuzi wa minestrone wamasamba umapangira chakudya chamadzulo ndi chamadzulo kapena msuzi wa chakudya, kungowonjezerani saladi yam'mbali ndipo mwinamwake kagawo kakang'ono ka adyo ndipo muli ndi chakudya chokwanira. Chifukwa chakuti mulibe mafuta, mchere wa minestrone wophika zakudya ndi mafuta kwambiri. Mukhoza kusiya macaroni (ndipo musagwiritsire ntchito msuzi wopanda masamba a gluten) kuti mukhale opanda gluten, koma ndiye mukupanga msuzi wa masamba , m'malo mwa minestrone. Palibe cholakwika ndi izo, ngakhale ndithudi! Onaninso: Msuzi wambiri wamasamba kuti aziyesa, kuchoka mosavuta
Ndi makilogalamu osachepera 100 pothandiza ndi mafuta oposa 1, mafuta awa (ndi vegan!) Minestrone ndi mafuta ochepa kwambiri komanso msuzi wopanda mafuta. Mungayesenso kuyesa msuzi wophika masamba wa minestrone .
Ngati mukufuna mafuta ophikira otsika kwambiri, mungafunenso kufufuza masamba asanu ndi anayi osadya mafuta .
Chimene Mufuna
- Makapu 4
- masamba msuzi
- 4 makapu atsekedwa tomato
- 1 tbsp. chodutswa chatsopano
- 1/2 tsp. oregano
- 2 kaloti, odulidwa
- 2 mapesi udzu winawake, akanadulidwa
- 1/2 anyezi, odulidwa
- 3 zukini, odulidwa
- 1 chikho nyemba nyemba, chodulidwa
- 3 cloves adyo, minced
- 1 bay tsamba
- Mchere ndi tsabola kuti mulawe
- 1 1/2 makapu macaroni pasta (kapena mugwiritsire ntchito mawonekedwe ang'onoang'ono a pasitala monga zipolopolo zazing'ono)
Momwe Mungapangire Izo
- Choyamba, ikani msuzi m'phika lalikulu, kenaka yikani tomato, basil, oregano, kaloti, udzu winawake, anyezi, zukini, nyemba zobiriwira, adyo ndi tsamba la Bay.
- Pang'onopang'ono mubweretse msuziwo kuti mukhale wotsika kwambiri ndipo mulole kuti muphike kutentha kwambiri kwa mphindi 45 mpaka ola limodzi, kapena mpaka masamba ali ofewa, nthawi zina.
- Onjezerani mchere ndi tsabola ndi pasitala ya macaroni ndikubweretseni kutentha pang'ono. Lolani kuimiranso kwa mphindi 10 mpaka 20, kapena mpaka pasitala yophika.
- Chotsani tsamba la Bay asanayambe kutumikira.
Sangalalani ndi msuzi wanu wamchere wochepetsetsa wa minestrone!
Zomwe zimakhudzana ndi zakudya pa kutumikira (zochokera pa 6 servings):
Ntchito imodzi imapereka pafupifupi:
Mafuta 84, Mafuta Ochokera ku Mafuta: 13
Mafuta Onse: 1.4g, 2% RDA
Mafuta otentha: 0.0g ( Onaninso: Kodi mafuta opatsirana ndi otani? Kodi ali mu zakudya zamasamba? )
Cholesterol: 0mg, 0%
Sodium: 545 mg, 23%
Potaziyamu: 820 mg, 23%
Zakudya Zonse: 13.5g, 5%
Matenda a Zakudya: 4g, 16%
Sugars: 7g
Mapuloteni: 6.2g
Mavitamini ndi mchere:
Vitamini A 96% RDA • Vitamini C 65% • Calcium 6% • Iron 8%
Mukufuna maphikidwe owonjezera a zamasamba ndi zamasamba? Mungafunike kufufuza zina mwa zokondweretsa zokongoletsera zapangidwe , kapena, ngati mukufuna chinachake chaching'ono, yesetsani limodzi la magawo asanu ndi anayi osadya mafuta . Mukufuna chinachake chosazolowereka? Bwanji za Vegan Cream ya Msuzi wa Katsitsumzu kapena Chisangalalo Chosakudya Chakudya cha Nkhumba . Sangalalani!
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 269 |
| Mafuta Onse | 2 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 0 g |
| Cholesterol | 0 mg |
| Sodium | 544 mg |
| Zakudya | 53 g |
| Matenda a Zakudya | 9 g |
| Mapuloteni | 13 g |