Nke a na snoo soda a na-emepụta ihe na-eme ka ezinụlọ m ruo ọtụtụ afọ. Ị dị oke ọnụ ma dị mfe ime, ị ga-alaghachi na nhazi a ugboro ugboro.
Ihe Ị Ga-achọ
- 3 T. olive mmanụ
- 2 iko chopped yabasị
- 2 stalks celery, chopped
- 3 nnukwu cloves garlic, chopped finely chopped
- 1 t.
- cumin
- 1 t. basil sie
- 1/4 t. nnu, gbakwunyekwuo ya
- 1 cup peeled chopped carrots (m julienne m ma gbue)
- 1 14-ounce nwere ike iberibe tomato
- 6 iko obere-sodium akwukwo nri broth
- 2 iko mmiri
- 2 iko akọrọ akwụkwọ ndụ akwụkwọ ndụ lentil
- Nwa ose oji, ka o rie
Otu esi eme ya
- N'ime nnukwu ite, kpoo mmanụ oliv na ọkara-ọkụ dị ọkụ, na-agbakwunye eyịm, garlic na celery mgbe ọ dị ọkụ. Ntugharị mgbe, na-esi nri ruo mgbe yabasị dị ụtọ ma dị nro, ihe dịka nkeji isii.
- Tinye cumin, basil, na nnu, ma sie nri nkeji 2, na-echegharị mgbe niile.
- Gbakwunye carrots, tomato egwepịa ata, efere akwukwo nri , mmiri, na lentil.
- Weta na obụpde, wee belata okpomọkụ na simmer maka minit 45 ruo 1, ma ọ bụ ruo mgbe lentil na carrots bụ nro.
- Tinye nnu na ose iji detụ ire, ma jee ozi ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 259 |
| Ọnụba abụba | 3 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 0 mg |
| Sodium | 645 mg |
| Carbohydrates | 44 g |
| Fri nri | 8 g |
| Protein | 16 g |