Ịchọrọ ịkụ aka ọjọọ n'oge oyi ma ọ bụ naanị ịchọrọ nri dị mma, nri dị ụtọ na nri dị ụtọ ma elezie anya karịa nke a na-acha na kọlịflawa ma na Turmeric ofe.
Kedu otu mgbe na mgbe kọlịflawa na-enweta nke a? Mgbe anyị malitere ịkụcha ya, usoro nke na-ejigide ekpokpo ụtọ magburu onwe ya nke kọlịflawa na ihe dị ka a na-eme ka ụtọ ahụ dịkwuo elu ma ọ na-ewepụkwa ihe na-adọrọ adọrọ. Nchịkọta na-eme ka ọtụtụ n'ime nri ndị ọzọ, nke, ma ọ bụrụ na ị nwere mmasị, na-agụnye mkpụrụ dị mma nke vitamin C, folate na ezi isi iyi nke eriri na vitamin K.
The turmeric na-ewetara onwe ya ịdị mma na otu tinyere na ndị ọzọ ihe ịbụ nnukwu mgbochi mkpali
A na-etinye ya na nduku ka ọ bụrụ na ọ ga-eri ọtụtụ nri, tinyere ndị anaghị eri anụ, vegan, gluten na mmiri ara ehi n'efu. Ihe nke Super Soup.
Ihe Ị Ga-achọ
- 1 ọkara kọlịflawa, leaves na stalk center wepụrụ
- 1 obere yabasị ọbara ọbara, chopped peeled na finely chopped
- ½ karọt, gbasapụ ma gbanye ya
- ½ osisi celery, ihe eji eme ihe
- 1 clove nke garlic, peeled na ejighị ya kpọrọ kụrie
- 8 tablespoon Olulu Olive Mmiri Na-esote
- 1 nnukwu potato, peeled na bee n'ime obere chunks
- 2 teaspoon Turmeric ntụ ntụ ma ọ bụ ½ mkpịsị aka nke ọhụrụ
- Ihe oriri na-acha ọkụ ọkụ na-agba akwụkwọ 1.2-liter
- Eke nnu nke ọdọ mmiri (Nnu nnu) na obere ose oji
Otu esi eme ya
Gwa ya oven ruo 200C / 400F / Gas 6
Were obere kọlịflawa ma gbajie n'ime florets ma ọ bụ mpekere (ma ụzọ abụọ). Debe kọlịflawa n'elu akwụkwọ mpempe akwụkwọ, fesa ya na tablespoons anọ nke mmanụ olive ma tụgharịa kọlịflawa gburugburu iji jide n'aka na ọ kpuchie ya. Wụsaa ezigbo ncha nke nnu nnu.
Gbasaa tray ahụ n'etiti etiti oven ahụ ma kpochaa ruo mgbe akụkụ kọlịflawa dị mma ma gbaa ya anya, ma ọ bụghị ọkụ; nke a kwesịrị iwe ihe dị ka nkeji iri na ise,
Mgbe kọlịflawa ahụ na-esi nri, kpoo mmanụ fọdụrụ n'ime nnukwu obụp ruo mgbe ọkụ ma ọ bụghị ise siga. Gbakwunye yabasị, karọt, celery, bido nke ọma ka esi nri maka nkeji abụọ. Tinye garlic ma bido ọzọ. Esi nri maka nkeji ise iji mee ka akwụkwọ nri dị nro.
Tinye Turmeric na ngwaahịa na-ekpo ọkụ wee nye ya ezigbo ntụrụndụ. Ọ bụrụ na ị na-eji ọhụrụ, bee Turmeric na nsọtụ nke teaspoon, tinye ya n'ime ngwaahịa ọkụ na-ewetara onye dị nro maka minit 5 - 10 ma ọ bụ ruo mgbe ngwaahịa ahụ na-adọrọ mmasị na ọla edo. Mgbochi tupu agbakwunye ofe.
Wunye ihe ndị ahụ na-emepụta ihe n'ime nri ndị a na-esi nri, gbakwunye nduku na-esi nri ma mee ka obụpịa sie nri ruo minit 10. Site n'oge a a ga-esi kuki kọlịflawa.
Debe nri ole na ole a ṅara n'ọkụ maka ndozi ma gbakwunye efere kọfị nke fọdụrụ na ofe ma sie nri maka minit 10 ọzọ iji jide n'aka na a na-esi esi na ntaneto mee ihe site na iji ule dị mma.
Sichaa obụk ahụ nke ọma n'ime ihe oriri ma ọ bụ Thermomix ma ọ bụrụ na ị nwere otu na ngwakọta iji mee ka o sie ike. Detuo ma gbanwee ihe ị ga-eme.
Na-eje ozi na-ekpo ọkụ na ọkwá ndị e ji ọkụ mee, nke a na-ejikwa ihe ndị a ṅara n'ọkụ. Nri ga-edebe ụbọchị ole na ole na refrjiraeto ma na-atụkwa ya nke ọma.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 225 |
| Ọnụba abụba | 14 g |
| Abụba buru ibu | 2 g |
| Abụba na-enweghị ntụpọ | 10 g |
| Cholesterol | 0 mg |
| Sodium | 153 mg |
| Carbohydrates | 23 g |
| Fri nri | 4 g |
| Protein | 5 g |