Ihe Ị Ga-achọ
- 2 tablespoons mmanụ oliv
- 1 ụtọ yabasị, peeled na chopped
- 3 leeks, akụkụ ọcha na akwụkwọ ndụ akwụkwọ ndụ, chopped
- 1 clove garlic, peeled na chopped ọma
- 3 ọkara Yukon ọlaedo poteto, peeled na chopped
- 1 mkpịsị nke mgbọrọgwụ celery, ihe dị ka 1 ½ pound, peeled na chopped
- 1 akwukwo akwukwo
- 2 ihe oriri na-eri nri, ma ọ bụ mmiri mmiri
- 1 tablespoon chopped finely chopped thyme, marjoram ma ọ bụ basil
- Nnu mmiri na ogwu ohuru
- Nri pasili, dill ma ọ bụ chervil doo maka ndozi
Otu esi eme ya
- Na nnukwu ite 4 ma ọ bụ 5, gbanye mmanụ oliv na-ekpo ọkụ.
- Tinye yabasị, leek na galik, ma sauté ruo mgbe yabasị dị translucent, ihe dị ka nkeji 5.
- Gbakwunye poteto osisi, celery mgbọrọgwụ na akwukwo akwukwo.
- Nwuo akwụkwọ nri, wee tinye ngwaahịa ahụ.
- Weta ofe na obụpde, kpuchie pan, belata okpomọkụ na ala ma kpoo minit 20, ma ọ bụ ruo mgbe akwụkwọ nri dị nro.
- Tinye ihe gi, salt salt na ose ka o rie.
- Kwuo ihe karịrị nkeji ise.
- Wepu akwukwo akwukwo akwukwo, na snoo puree na akwa ogwu.
- Na-etinye na ofe n'ime efere ma na-edozi ya.
Na-eme ka ihe dị ka atọ atọ ma ọ bụ isii nke ofe.
Ụdị dị iche iche: M na-achọ ịkwunye obere iko nke chopped chopped tupu ị na-eje ozi. Ogwu nke ofe zuru ezu ka i wepu akwukwo nri ka o di nro ma gbakwunye onu ozo. Ị nwere ike ijere ya ozi dị ka ma ọ bụ puree spinach n'ime ofe maka acha acha odo odo agba.
Maka ogbe ocha, bido ocha, gbakwunye okpukpu abuo chopped carrots tinyere yabisi na leek, ma dochie uda uto maka odo odo Yukon. Ngbanwe a na-enye nnukwu dose nke beta-carotene nakwa dịka ndị ọzọ na-egbochi ọrịa oxidants, na vitamin A, vitamin C, manganese na fiber. (Ọ bụrụ na ị na-eme mgbanwe a ma chọọ ịgbakwunye ahihia, emela ya, dịka ọ ga-eme ka ofe ghọọ ụcha aja na-acha aja aja nke na-adịghị adọrọ mmasị).
Ihe ndeturu na Nightshade (Solanaceae) Ezinụlọ akwukwo nri: N'adịghị ka poteto, ụbụrụ dị ụtọ adịghị na Solanaceae - ọ bụ nightshade- ezinụlọ nke akwụkwọ nri ma n'ihi ya adịghị etinye aka na nzaghachi mkpesa nke na-adịkarị na ndị nwere arthritis mgbe ha na-eri nri akwụkwọ nri nightshade. (Nkume nzuzo ndị ọzọ gụnyere akwụkwọ mgbịrịgba, eggplant, pepinos, tomato, tomatillos, pimientos, dị iche iche na ose dị ọkụ na ezinụlọ Capsicum gụnyere cayenne na paprika).
Copyright 2012 site na Jen Hoy
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 165 |
| Ọnụba abụba | 5 g |
| Abụba buru ibu | 1 g |
| Abụba na-enweghị ntụpọ | 3 g |
| Cholesterol | 0 mg |
| Sodium | 185 mg |
| Carbohydrates | 28 g |
| Fri nri | 3 g |
| Protein | 5 g |