A na-ejikarị ahịhịa snoo a gwakọtara ya na cheese, ma snoo a na-azụ cheese ahụ ma na-enye ihe ụtọ ọzọ. Ntụziaka mejupụtara abụọ n'ime ihe ndị kacha amasị m: garlic na lemon. Ọ na - ewe oge iji mee, n'ihi galik a ṅara n'ọkụ, ma ọ bara uru mgbalị gị. Lemon soups nwere ìhè na nchapụta nke ụfọdụ ntụsara ahụ na-eche. Ntụziaka a na-esite na vegan a na-ejikọta nri nke galik na lemon maka nkwụsị ọhụrụ.
Ngwado Ngwurugwu na Atụmatụ nri
N'ibunye ya lemon, nke a dị mma maka nri okpomọkụ dị ka ọ dị n'oge oyi. Maka ihe oriri na-edozi ka ị kwadebere lentil, quinoa ma ọ bụ chickpeas na nhazi.
Ihe Ị Ga-achọ
- 1 nnukwu isi
- galiki
- 2 tablespoons olive mmanụ (gbakwunyere ọzọ ka drizzle na garlic cloves)
- 2 iko odo yabasị (chopped)
- 1 pasent pasili (akwukwo akwukwo, akwukwo ocha)
- 1/2 tablespoon
- thyme (nke a kpụchapụrụ ọhụrụ)
- 15 garlic cloves (peeled)
- 4 iko ihe oriri ngwaahịa (sodium dị ala, kewara)
- 2 ihe ọṅụṅụ lemon ihe ọṅụṅụ dị ọhụrụ (nke ọhụrụ)
- 1/2 cup soy milk (ọkacha mma a refrigerated iche iche)
- 3/4 teaspoon nnu (gbakwunyere ọzọ iji detụ ire)
- oji ose na-atọ ụtọ
- Garnish: ọhụrụ chopped parlsey
- Garnish: lemon zest
Otu esi eme ya
- Gwa na oven ahụ na 350F. Na-ekpuchi isi galik na mmanụ oliv, na-ehicha ya ma tinye ya na oven maka awa 1, ma ọ bụ ruo mgbe edozila ọlaedo ma dị nro ma dị ụtọ. Ka garlic dị jụụ ruo mgbe a ga-edozi ya. Jiri mkpịsị aka gị, jiri nwayọọ na-amanye cloves iji tọhapụ ha n'akpa ha n'ime nnukwu efere ma wepụ ya. Wepụ akpụkpọ ahụ.
- Na ihe ọkara dị arọ ma ọ bụ saucepan, gbanye mmanụ oliv n'elu ọkara-nnukwu okpomọkụ. Gbakwunye eyịm, pasili, na thyme na esi nri ruo mgbe e mere ka eyịm dị nro, ihe dị ka minit 3. Tinye galik nke ohuru na ahihia, ma na esi nri, na-emeghari mgbe mgbe, rue mgbe ogwu di okpukpu, ihe dika nkeji iri ato. Gbakwunye ihe oriri na ihe ọṅụṅụ mmiri lemon, gbanwee okpomọkụ ma kwe ka ofe sie, kpuchie, maka minit 35-40, ma ọ bụ ruo mgbe galik dị nnọọ nro.
- Na-arụ ọrụ dị ka iko 1-2 n'otu oge, na-edozi ofe na blender, na-ebufe ofe na nnukwu efere ọzọ ma ọ bụ na-edozi. (Rịba ama: kpachara anya ka ị ghara ịkụda ihe ndị ahụ na-eme ka ọ bụrụ ihe na-adịghị ọcha ma ọ bụrụ na ị na-edozi mkpuchi. mmiri ara ehi na nnu, ma weghachite ngwakọta ka ọ dị mfe. (Ejila obụp.)
- Gbakwunye nnu na ose na-atọ ụtọ, na-edozi na pasili na lemon zest, wee jee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 242 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 5 g |
| Cholesterol | 0 mg |
| Sodium | 939 mg |
| Carbohydrates | 36 g |
| Fri nri | 4 g |
| Protein | 11 g |