Nke a na-eri anụ onye na-eri anụ na-ejupụta na carrots, poteto dị ụtọ , tomato , ọka, na kale nwere obi ụtọ iji bụrụ nri. Igwe ndị ahụ na-etinye protein na ụbụrụ ndị ọzọ. Otú ọ dị, a ga-ewepụ ha maka ndị nwere allergies. Mpempe akwụkwọ nwere ike iyi ihe siri ike, ma nke a dị mfe iji mee ma ọ dịghị ewe ogologo oge. Ị gaghị abụ onye anaghị eri anụ iji nwee mmasị na nke a.
Ihe Ị Ga-achọ
- 1 Tebụl canola mmanụ
- 2 ọkara carrots, peeled na chopped
- 1 ọkara odo yabasị, chopped
- 1 rib celery, chopped
- 1 ose ose na-acha ọbara ọbara, chopped
- 1 nnukwu nduku nduku, peeled na chopped
- 1 sprig ọhụrụ thyme, minced
- 3/4 teaspoon ala turmeric
- 1 tomato, tomato
- 5 iko akwukwo nri akwukwo ma obu mmiri
- 1 cup kernels ọka ọhụrụ ma ọ bụ oyi
- 3 iko stemmed na chopped kale epupụta
- Nnu na-acha ọcha nnu na ala, ka o rie
- Nri Cayenne, ka o rie
- 1 Tablespoon cornstarch
- 1 Okpokoro mmiri dị omimi
- 1/2 cup chopped pasili ọhụrụ
- 1/2 cuphew pieces, nhọrọ
Otu esi eme ya
- Ngwá mmanụ na nnukwu ite na-adịghị emetụ n'ahụ ọkara-nnukwu okpomọkụ. Obere carrots, eyịm acha uhie uhie , celery, bell pepper, na ụtọ poteto 3 nkeji. Tinye thyme na turmeric . Jikọta nke ọma na akwụkwọ nri. Tinye tomato na efere; simmer 20 nkeji.
- Tinye ọka, kale, nnu, na ose ọcha. Simmer 5 nkeji. Oge na ose cayenne.
- Nke ukwu nke ụzọ abụọ: Gwakọta ọkastarch na 1 tablespoon mmiri. Na ofe simmering, bido na nchịkọta ọka. Nọgide na-ebido na simmer 3 nkeji iji mee ka ọ dị ọkụ. Wepu ya na kpoo.
- Ọ bụrụ na ị na-eji ụyọkọ akpụkpọ anụ , tinye mkpụrụ n'ụbụrụ na-edozi ma ọ bụ ihe oriri nke ejiri ígwè ahụ. Add cornstarch ngwakọta na 3/4 iko ọkụ ofe efere; ngwakọta ma ọ bụ usoro iji jikọta. Weghachite ngwakọta na ihe na-esi ísì ụtọ, nọgide na-eme ka ọ dị mfe, na-akpali ugboro ugboro, nkeji 3.
Site na-eje ozi: (na iberibe cashew) calorie 162, pasent 35 nke calorie si abụba, gram 4 grams, grabohydrates 25 grams, 4 grams ụrọ zuru ezu, gram 6 grams abụba, .91 gram abụba abụba agaghị cholesterol, 35 mg ọka sodium.
Site na-eje ozi (na-enweghị obere cashew) 114 calories, pasent 18 nke calorie si abụba, gram gram atọ, grabohydrates 23 grams, gram 4 grams, gram 2 grams abụba, .22 gram abụba abụba, enweghị cholesterol, ọka 34 sodig.
Ntụziaka Isi: site na Steve Petusevsky (Clarkson ọkpụite)
Edeghachiri ya na ikike.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 187 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 519 mg |
| Carbohydrates | 32 g |
| Fri nri | 4 g |
| Protein | 5 g |