Enwere nnukwu ntụ ọka ntụ ọka. Ha na-abata n'ụdị dịgasị iche na iche iche. E nwere ike sie ya na anụ na akwukwo nri. N'ime ya ị nwere ike ịgbakwunye: agwa, akwụkwọ nri, maka ekpomeekpo - eyịm, shallots ma ọ bụ leeks, dị iche iche ngwa nri, herbs, na na njedebe nke nri - mmanụ, elu ma ọ bụ ọbụna chiiz. Na ụdị ihe a nile ị nwere ike ijikọta na nghọta gị, na-ekepụta ihe ndị kachasị mma nke nkà ịkụ anụ.
Ọ na-enyekwa gị ohere dị ukwuu maka ịmegharị ala nke mba ndị ọzọ:
maka ịtali Ịtali ị ga-achọ nnukwu akwụkwọ nri, dịka fennel na tomato;
maka ihe ọṅụṅụ French, zụta nkedo na condiments dịka "herbs nke Provence";
A ga-achọ sausages na coriander a na-aṅụ sịga maka ogwu Latin America. N'etiti mba Mediterenian, ihe oriri na-esi nri na-adịkarị. Nke a bụ n'ihi ihu igwe ahụ na ahịhịa dị otú a.
Achịcha ọkụkọ mara mma
- 1 ọkụkọ
- 1 nsị nke pasili ọhụrụ
- Nri ume
- 1 parsnip dị ọcha
- 1Connection nke ọhụrụ celery
- 4 isi nke eyịm, bee n'ime 4 akụkụ
- Kosher nnu na ocha uhie na ogwu
- nnu mmiri na-atọ ụtọ
- 4 carrots peeled, bee na ọkara na ebipụ n'elu.
Iji gbalịa ụzọ esi esi nri ndị na-atọ ụtọ nke ụlọ, ọ dị mkpa ka ị mara uzommebe maka nkwadebe ha.
1. Tinye ọkụkọ na pan ma jupụta na mmiri ka mmiri wee zobe ya. Tinye pasili, tonip, parsnip, celery na eyịm. Oge na nnu nnu, nnu nnu na ose, wetara obụpde.
2. Obụpde ofe n'emechighi mkpuchi maka nkeji iri 40, wepu ihe ojoo kwa nkeji nkeji ise.
3. Tinye carrots, yana ose iji detụ ire ma sie obụp maka ihe dị ka awa 2.
4. Mgbe ofe ahụ na-enweta ekpomeekpo ahụ achọrọ, wepụ ihe niile siri ike ya na sieve. Mgbe ahụ kwe ka efere ahụ dị jụụ ka abụba niile wee gbasaa n'elu pan. Wepu abụba. Na-eweghachi efere. N'ime ya, ị nwere ike itinye mpempe ọkụkọ, akwụkwọ nri. Nakwa maka ịma mma, ị nwere ike ịkpụ halves nke carrots na ribbons, tinye onyinye ma ọ bụ osikapa na broth. Tupu ị na-eje ozi, gbakwunye eyịm eyịm na ofe.
1 na-eje ozi: 120 kcal, abụba - 1.2 g, ha jupụtara - 0,25 g, carbohydrates -14.4 g, protein - 9.6 g, eriri - 0 g, sodium - 686 mg.
Sentil soup na herbs
- 2 isi nke eyịm,
-2 carrots peeled na chopped
-2 isi nke fennel peeled
-1 tbsp. l. galik garlic
- 1 tuo flakes
- odo odo na-acha uhie uhie
- 1 tsp. osisi caraway
- 1 tsp. pawuda
- 2 tbsp. green lentil, na-asacha nke ọma
- 8 tbsp. akwukwo nri
-2 bay doo
-5 tsp. ihe ọṅụṅụ mmiri lemon ọhụrụ
- mmanụ aṅụ
-1 a kpochapu ụyọkọ ụsụụ mmiri swish ma bee n'ime obere iberibe
- 1 tbsp. raw pistachios
- pasili
- 1 tbsp. l. nke mmiri
Na mmiri dị omimi, okpomọkụ 2 tbsp. l. mmanụ olive, gbakwunye yabasị, oge na nnu na ighe ruo mgbe yabasị bụ ọlaedo. Gbakwunye carrots, fennel, garlic na chili, ighe maka oge 30 ọzọ. Tinye cumin, pawoni, cloves, lentil, oge na nnu na ighe ruo mgbe eme. Wunye n'ime pan 1/2 st. akwukwo nri ogwu na ighe ruo mgbe o kpochapuru kpamkpam.
2. Gbakwunye efere nke fọdụrụ na akwukwo mmiri abụọ. Belata okpomọkụ, ekpuchi na obụpde ruo mgbe akwụkwọ nri dị nro, a dịghịkwa esetị lentil (ihe dị ka minit 30). Mgbe nke ahụ gasịrị, tinye 2 tsp. ihe ọṅụṅụ lemon, mmanụ aṅụ na chard.
3. Mee pesto ihendori: na blender, kpoo pistachios, tinye pasili, 3 tsp. ihe ọṅụṅụ mmiri lemon na mmiri, jikọta nke ọma. Wụsa 1 tbsp. l. mmanụ oliv na whisk ruo mgbe ire ụtọ, ihe dị ka nkeji 2. Ọ bụrụ na ọ dị mkpa, a ga-eji obere mmiri mmiri ọkụ ma ọ bụ efere mee ka ọ bụrụ na a na-atụgharị ya.
4. Gwunye ofe n'elu efere, na nke ọ bụla tinye ụyọkọ nke pesto.
1 na-eje ozi: 353 kcal, abụba - 14 g, nke jupụtara - 1,6 g, carbohydrates - 45 g, ndị na-edozi - 15 g, eriri - 13 g, sodium - 378 mg.