A na-agbakwunye Gluten na soups azụmahịa na ebuka. Ịmepụta ihe ọhụrụ nke nchịkọta akwụkwọ nri gị bụ n'ezie ngwa ngwa ma dị mfe. Ama ntụ ọka na-arụ ọrụ mara mma dị ka onye na-esi ísì ụtọ maka ihe ọṅụṅụ na-adịghị egbu nri. Ọ na-enye ma ederede ude ma na-atọ ụtọ na-enweghị ike imeri ihe ọkụkụ dị ọhụrụ. Nke a bụ pasent 5 nke gluten-free nke ntụ ọka nke ihe oriri ọhụrụ ma chee na ị ga-agbakwunye mmasị nke gị, na-oge ubi ọhụrụ akwụkwọ nri, herbs, na seasonings.
Ihe Ị Ga-achọ
- Onu ogugu abuo abuo na iri abuo na abuo (free gluten free)
- 3 bọta butter butter (OR olive olive)
- 3 ntụ ọka pasent
- 1 garlic clove (minced, ọhụrụ)
- 2 teaspoons nnu (ma ọ bụ nụrụ ụtọ)
- 1 tablespoon yabasị ntụ ntụ (gluten n'efu, ma ọ bụ iji detụ ire, ọ bụghị nnu sasị)
- 1 1/2 iko ọkara na ọkara (ma ọ bụ edozi mmiri ara ehi, mmiri ara ehi aki oyibo nke ọma)
- 3 iko akwụkwọ nri (ọhụrụ)
- Iji detụ ire: ose na-acha ọcha (ọhụrụ gbawara)
- Garnish: gluten free crackers (arụrụ n'ụlọ)
Otu esi eme ya
- Steam ọhụrụ akwụkwọ nri ruo mgbe obi ma ọ bụghị overcooked. Wepụ ya.
- N'ime nnukwu ite, na okpukpu ọkụ, gbazee bọta ma ọ bụ mmanụ olive ọkụ, whisk na ntụ ọka amaranth ka ọ ghọọ mpe.
- Gbakwunye garlic ma kpochapu ya ruo ihe dị ka otu nkeji ruo mgbe ị ga-eme ka ọ dị mma na nke a na-emepụta na garlic.
- Jiri nwayọ tinye gluten free brothen broth mgbe whisking mgbe niile. Whisk ruo mgbe ngwakọta a dị nro ma na-egbuke egbuke.
- Tinye inine, ude, na oge ya ma bido ruo mgbe ị ga-eji ire ụtọ.
- Cool. Tinye ngwakọta na blender ma mee ọtụtụ sekọnd ruo mgbe agwụrụ akwụkwọ nri.
Na-ehicha ọkụ ma ọ bụ dị jụụ kpamkpam ma kwụsịkwa.
Umu abuo abuo nke akwukwo nri akwukwo nri di iche iche-
Tinye oge mgbe ị na-agbakwunye ihe mmiri na-esi ísì.
- Fresh Cream nke Asparagus Afe- Steam asparagus ruo mgbe obi. Tinye ½ teaspoon nutmeg na 1 tablespoon ihe ọṅụṅụ nke lemon ọhụrụ.
- Achịcha ọhụrụ nke Broccoli Mfe - Brokoli Steam ruo mgbe obi. Tinye 1 tablespoon ọhụrụ OR 2 teaspoon akọrọ thyme.
- Nri ohuru nke Portobello Ero Achịcha - Nri mushrooms ma saute n'ime 1 tablespoon bọta ma ọ bụ olive mmanụ ruo mgbe obi. Tinye ½ teaspoon nutmeg ma ọ bụ nwanyị na 1 tablespoon dry sherry.
- Nri ohuru nke Potato ofe- Obụpde peeled, cubed poteto ruo mgbe obi, ma ọ bụghị n'elu-esi ya. Sie ½ cup thinly sliced leeks with 1 tablespoon butter. Kwuo anụ ezi anụ ezi esiri. Tinye 1 teaspoon ọhụrụ thyme ma ọ bụ ½ teaspoon akọrọ thyme.
- Nri ohuru nke Tomato ofe- Bee tomato, gbue ma wepu osisi. Gbakwunye 1 tablespoon nke dị ọcha minced basil OR 1 teaspoon basil, ½ teaspoon ọhụrụ finely minced oregano OR ¼ teaspoon dry oregano.
NDỤMỌDỤ: Mgbe ịzụrụ ihe ọkụkọ na-ejikere nke ọma na-agụ akwụkwọ akụkọ - jide n'aka na ị na-azụta ngwaahịa n'efu.
Ncheta: Gbalịa hụ na arụ ọrụ gị, arịa, pans na ngwaọrụ enweghị nke gluten. Na-agụpụta aha ngwaahịa mgbe niile. Ndị na-emepụta ihe nwere ike ịgbanwe usoro nke ngwaahịa na-enweghị ọkwa. Mgbe obi abụọ adịghị, ịzụtala ma ọ bụ jiri ngwaahịa rụọ ọrụ tupu ị kpọtụrụ onye na-emepụta maka nkwenye na ngwaahịa ahụ enweghị nri gluten.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 210 |
| Ọnụba abụba | 16 g |
| Abụba buru ibu | 10 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 980 mg |
| Carbohydrates | 14 g |
| Fri nri | 3 g |
| Protein | 5 g |