"Menestra de verduras" bụ efere magburu onwe ya, nke jupụtara na akwụkwọ nri ọhụrụ na obere ugbo Serrano . Ihe ukwu gbasara efere a bụ na ị nwere ike iji akwụkwọ nri ọ bụla n'oge ahụ. Ya mere, ị nwere ike ịchọrọ ma ọ bụ dochie nchịcha, chard swiss , asparagus, leek ma ọ bụ agwa.
Ihe Ị Ga-achọ
- 1 lb. carrots
- 1 lb. Green agwa
- 1 nwere ike (15 oz.) Artichoke obi
- 1 nwere ike (15 oz.) Peas
- 2 turnips
- 3 oz. Akpụ ụkwụ Serrano (1 slice, 1/8 nke anụ ọhịa)
- 4 ruo 6 T. Oliv mmanụ oliv na Spanish
- 1 T. ntụ ọka
- 1 Yellow onions
- Nnu nụrụ ụtọ
Otu esi eme ya
- Bee ma gbanye carrots n'ime obere cubes. Bee na iri na yabasị na tonip. Ghichaa akwụkwọ ndụ akwụkwọ ndụ akwụkwọ ndụ ma kpochapụ ngwụsị. Kpoo ham ham na ndị obere cubes.
- Wunye mmanụ olive n'ime ite buru ibu ma kpoo ozo. Mgbe na-ekpo ọkụ, gbakwunye yabasị chopped na sauté maka minit 5. Gbakwunye chopped ham na pan ma bido. Tinye ntụ ọka ahụ, fesa ya gburugburu pan. Jigide ya na ngaji osisi.
- Tinye chopped carrots na nwuo. Kpuchie ngwakọta na mmiri. Ghichaa nwayọọ nwayọọ. Mgbe carrots na-eji ya esi nri, gbakwunye agwa akwụkwọ ndụ akwụkwọ ndụ ma gbanye ya . Tinye nnu ka o rie ma nọgide na-ekpuchi ruo mgbe esiri esi nri. Ha kwesịrị ịdị nro, ma ọ bụghị mushy.
- Ozugbo esiri ya nri ọhụrụ, kpoo obi anchochok na peas, wee tinye ya na pan ma bido. Hụ na a na-ewe iwe dị ọkụ na atịchok nke artichoke tupu ya ejee ozi.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 551 |
| Ọnụba abụba | 19 g |
| Abụba buru ibu | 3 g |
| Abụba na-enweghị ntụpọ | 12 g |
| Cholesterol | 11 mg |
| Sodium | 693 mg |
| Carbohydrates | 79 g |
| Fri nri | 23 g |
| Protein | 21 g |