"Enyi m Bekee bụ Dalia, onye bụ onye anaghị eri anụ, kọwaara m otú e si eme ka ihe ụtọ ezinụlọ ya - Sweet Potato Red Lentil Soup." Dalia anaghị achọ iji ọtụtụ awa na kichin ya, "ka Giora Shimoni kọwara," ya mere m maara na ọ ga - na Dalia na-eri nri siri ike, ya mere, amaara m na ofe ga-ejupụta na akwụkwọ nri ọhụrụ na nnukwu protein. Ma, amaghị m na ofe ga-atọ ụtọ nke na ndị ọbịa m ga - asị 'Chaị!' na ụmụ m ga-agwa m ka m mee 'mbadamba ocha' nke ọzọ ụbọchị izu ụka ọzọ. "
Miri si Ntụziaka Nlereanya Ntuziaka na Atụmatụ:
Adala mbà n'elu ihe ndị a na-enweghị aha na listi ihe. Mma nke uzommeputa bụ na ọ na-eme mgbanwe na ihe ị nwere na aka, na nke flavors ịchọrọ ịmepụta. Obere na yabasị? Tinyekwu carrots ma ọ bụ ụtọ nduku. Enweghị zucini? Kwuo ya. Nri ga ka na-arụ ọrụ.
Iji mee ka ihe dị ụtọ nke soda, gbalịa jiri ihe oriri na-eri nri kama akụkụ nke mmiri niile. Nlereanya na ose kachasị amasị gị - ị nwere ike ịgbanwe kpamkpam àgwà nke ofe site na ịmepụta ngwa nri maka curry ntụ ntụ, ras el hanout , ma ọ bụ Chinese 5 Spice powder, dịka ọmụmaatụ.
Ọ bụrụ na ị na-eme ofe na-aga n'ihu, ma ọ bụ na-ahụ onwe gị na ụfụ, mara na ọ ga-agbanye akwa n'ime ngwa nju. Gbakwunye mmiri ma ọ bụ ngwaahịa mgbe ị na-egwupụta ofe iji mezuo ihe dị gị mkpa ma kwalite ọbụna na-egwugharị.
Edited by Miri Rotkovitz
Ihe Ị Ga-achọ
- 2 iko nke a mịrị amị lentil
- 2-3 tablespoons extra virgin olive oil
- 2-3 ọkara eyịm (peeled, trimmed, na chopped)
- 2-3 garlic cloves (peeled na chopped)
- 1 zucini (sliced)
- 3-4 carrots (peeled na chopped)
- 2 ụtọ nduku (peeled na chopped)
- 1 ọkara uhie nduku (nhọrọ)
- 1 tablespoon basil (ma ọ bụ oyi kpọnwụrụ)
- 1 teaspoon oregano
- 2 teaspoons nnu nnu (ma ọ bụ nnu kosher)
- 1/2 teaspoon ose oji
- Dash ground cloves
- 2 tablespoons pasili ọhụrụ (nhọrọ)
Otu esi eme ya
1. Richaa ma chịkọta lentil. Tinye na nnukwu nnukwu efere na-ekpuchi na mmiri na-ekpo ọkụ na-ekpuchi. Wepụ ya.
2. Kpoo mmanu n'ime nnukwu okwute azu nke na-etinye aka n'ogo di elu. Gbakwunye eyịm na galik ma saute ruo mgbe translucent, ihe dị ka minit 5 ruo 7. Tinye zucchini na saute ruo mgbe ị gụchara, ihe dị ka 2 ruo 3 nkeji.
3. Nwuo na carrots, poteto dị ụtọ na nduku uhie (ma ọ bụrụ na iji). Dichaa lentil ma gbakwunye na ite ahụ.
Tinye mmiri oyi zuru ezu iji kpuchie 1 inch. Nwuo na basil, oregano, nnu, ose, cloves, na pasili (ma ọ bụrụ na iji).
4. Welie okpomọkụ ma wetara ofe na obụpde. Belata okpomọkụ ka ọ dị ala, kpuchie ya, ma mee ka ọ dị mfe, na-emegharị oge ụfọdụ, maka ihe dịka minit 30-45, ruo mgbe akwụkwọ nri dị nro nke ga-eme ka ọ maa jijiji.
5. Wepu mmiri si na ọkụ. Jiri ngwakọta mikpu na puree ofe na nhazi nke chọrọ. Detuo ma gbanwee oge ahụ dị ka ya. Na-efe ọkụ na croutons ma ọ bụ nri ọhụrụ .
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 350 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 653 mg |
| Carbohydrates | 61 g |
| Fri nri | 10 g |
| Protein | 16 g |