Maka ngwa ngwa na nri nri, gbalịa nke a dị ụtọ French lentil ofe uzommeputa. Site n'inwe obere mgbalị, ị nwere ike ịnweta ụdị mmemme nke ụlọ oriri na ọṅụṅụ ọkacha mmasị a na tebụl gị na ihe na-erughị minit 45. Nke a dị oke egwu, a pụrụ iji ihe oriri na-emepụta efere lentil nke a na-eme n'ụlọ, n'ihi ya ọ bụ ma abụba na vegan - onyinye zuru oke maka ndị ọbịa dị iche iche.
Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 1 1/2 iko chopped eyịm
- 1/3 iko finely chopped celery
- 2 ọkara carrots, chopped
- 2 cloves garlic, anuahade na chopped
- 1/2 teaspoon nnu
- 1/4 teaspoon Fikiere thyme
- 1/4 teaspoon ala oji ose
- 4 iko ihe oriri ma ọ bụ ọkụkọ ngwaahịa
- 1 1/4 iko lentil, rinsed
- 14-ounce nwere ike ịmepụta tomato
- 2 teaspoons apụl cider mmanya
Otu esi eme ya
N'ihe na-eme ka ọ dị mfe, gbanye yabasị, celery, carrots, na galik n'ogologo-okpomọkụ dị ọkụ ruo oge 12 ruo 15. Ozugbo akwụkwọ nri ahụ malitere ịgbanwuo aja aja, gbakwunye nnu, gwọọ thyme, na ose oji na pan. Gaa n'ihu na-esi nri ma na-akpali nchịkọta maka 1 nkeji.
Tinye ihe oriri ma ọ bụ ihe ọkụkọ, lentil, na tomato diced na pan. Weta ofe na obụpde, wee belata okpomọkụ dị ntakịrị nke mere na ọ na-edozi.
Sichaa ofe, kpuchie, maka nkeji iri atọ, ruo mgbe lentil dị nro. Richaa 1/4 iko nke ofe na cider mmanya ma mee ka ngwakọta ahụ dị ọcha gbanwere n'ime ofe. Na-esite efere ma ọ bụ na-echekwa ya ruo ụbọchị atọ na friji.
Nke a French lentil soup uzommeputa na-eme 6 servings.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 276 |
| Ọnụba abụba | 6 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 4 g |
| Cholesterol | 0 mg |
| Sodium | 348 mg |
| Carbohydrates | 44 g |
| Fri nri | 7 g |
| Protein | 16 g |