Mmiri a na-emepụta ihe oriri na-esi ísì ụtọ na-enye afọ ojuju, zuru oke maka nri ehihie ma ọ bụ nri abalị n'oge ọnwa na-agwụ ike. Ọ bụ starch sitere na carrots, turnips, na poteto na-eme ka ọ dịkwuo njọ, anyị na-agbakwụnye ntakịrị ihe ọkụ ọkụ tupu anyị ejiri ya.
Ihe Ị Ga-achọ
- 2 ọkara carrots (peeled)
- 2 stalks celery
- 1/2 ọkara tonip
- 1 cup kabeeji (shredded)
- 1/2 ikiri mmiri (akụkụ ọcha, chopped)
- 1 ọkara nduku (Russet ma ọ bụ ndị ọzọ starchy)
- 2 tablespoons butter (unsalted)
- 1 ọkara yabasị (peeled na roughly chopped)
- 1 garlic clove (peeled na anuahade)
- 1/2 iko mmanya ọcha (akọrọ)
- 1 qt efere (ihe oriri, ma ọ bụ ngwaahịa)
- 1 nchara nnu (kosher)
- 1 pincha ọcha ose (ala, nụrụ ụtọ)
- 1/4 iko ude (na-ekpo ọkụ)
Otu esi eme ya
- Bee osisi carrots, celery, ma tinye n'ime ya (ihe enyemaka) n'otu aka ahụ, ihe dịka sentimita 1 ruo 1 nkeji. Echegbula onwe gị banyere nkenke - a ga-ehichapu ofe. Naanị ka anyị chọrọ ka mpempe akwụkwọ ahụ buru ibu ka ha wee na-esi nri.
- Bee na nduku ma bee ya n'ime iberibe dika otu ndi ozo.
- N'okpuru okpukpu sie ike, kpochapu bọta n'elu okpomọkụ.
- Tinye yabasị, garlic na veggies (ma ọ bụghị nduku) ma esi nri maka minit 2-3 ma ọ bụ ruo mgbe yabasị dị ntakịrị translucent, na-akpali ọtụtụ ma ọ bụ obere na-aga n'ihu.
- Tinye mmanya na esi nri maka nkeji ọzọ ma ọ bụ abụọ ma ọ bụ ruo mgbe mmanya yiri ka belata ihe dị ka ọkara.
- Tinye ihe oriri na-eri ihe , mee ka okpomọkụ na-ajụ ma dị elu. Mgbe ahụ, belata okpomọkụ ma kpoo ya maka nkeji 5, tinyezie nduku ahụ. Ghọta nkeji iri na ise ma ọ bụ ruo mgbe poteto dị nro nke na enwere ike ịmị ya mma. Ekwela ka ha nweta mushy.
- Wepu ya na ikpochapu na chara na breeze, na-arụ ọrụ n'ime bat ma ọ bụrụ na ọ dị mkpa.
Ntuziaka: Jiri nlezianya mee ihe mgbe ị na-ekpo ọkụ ihe dị na batnder dị ka ụgbọ mmiri na-ekpo ọkụ nwere ike mgbe ụfọdụ ịpịa mkpuchi blender. Malite na ngwa ngwa na mkpuchi obere oge iji kpoo uzuzu ọ bụla, ma mechie mkpuchi ma mee ka ngbasa ngwakọta. - Ghaaghachi ihe a na-esite na ite ma mee ka ọ dị ọhụrụ, na-agbakwunye efere ma ọ bụ ngwaahịa iji dozie ọkpụrụkpụ ma ọ bụrụ na ọ dị mkpa.
- Oge na-atọ ụtọ na nnu nnu na ose ọcha. Mee ka ude mmiri na-ekpo ọkụ dị n'ime ofe tupu ị na-eje ozi. Ma ọ bụ, na-edozi efere ọ bụla nke soda na dolph ma ọ bụ swirl nke ude na-ekpo ọkụ.
| Nutritional Guidelines (kwa na-eje ozi) | |
|---|---|
| Calories | 208 |
| Ọnụba abụba | 8 g |
| Abụba buru ibu | 5 g |
| Abụba na-enweghị ntụpọ | 2 g |
| Cholesterol | 21 mg |
| Sodium | 190 mg |
| Carbohydrates | 28 g |
| Fri nri | 4 g |
| Protein | 5 g |