Gxila Kule Kale Eshibhile, Utamatisi, ne-White Bean Soup Lunch Recipe

-Delile

• Kale, Utamatisi, ne-White Bean Soup Recipe
• Izithako
• Izikhombisi-ndlela

Ama-Lunches angabizi ngochungechunge olubonisa izindlela zokupheka ezinomsoco nezindleko ukwenza ekhaya. Ufuna okuningi? Bheka uhlu oluphelele lapha.

Isobho lenza inketho enkulu yokulungiselela isidlo - ikakhulukazi uma iqonde ngqo njengalesi sobho se-kale nesobho sikabhontshisi omhlophe.

Cishe ngama- $ 2 ngokusebenza ngakunye, lesi sobho siqokomisa ukumangala kobhontshisi okusemathinini. Ubhontshisi osemathinini ulula, ungumthombo omuhle kakhulu wamaprotheni, futhi eshibhile!

Ubhontshisi we-Garbanzo (ama-chickpeas), ngokwesibonelo, aphezulu kakhulu ngamaprotheni, i-fiber, i-folate, i-iron ne-magnesium. Lesi sobho sisebenzisa inani elinomusa le-antioxidant-rich kale, kanye notamatisi, engeza uvithamini C omningi.

Ukuphakelwa kwalesi sobho kune:

• Ama-calories angu-315
• 16 amagremu wamaprotheni
• amanani aphezulu e-fiber

Shaya inqwaba yalesi sobho ngeSonto ukukugcina kulo lonke isonto lomsebenzi. Ungenza futhi lesi sobho sibe yi-vegan ngokuphelele ngokweqa ushizi ogayiwe.

Kale, Utamatisi, ne-White Bean Soup Recipe

Izinkonzo: 6

Izindleko ngokusebenza ngakunye: $2.03

Izithako

• 2 isipuni. Amafutha e-Olive
• Ama-clove angu-4, egayiwe
• Ingxenye engu-1 yamalikhi, emhlophe futhi ekhanyayo eluhlaza kuphela, eqoshiwe
• 1 anyanisi ophuzi omncane, oqoshiwe
• Iziqu ezi-3 zesilimo esidliwayo esinamagatsha anamanzi
• 4 izaqathe eziphakathi, ezihlutshiwe nezidayisiwe
• 1 28-oz. ingakhipha utamatisi
• 1 inkomishi eqoshiwe futhi ehlutshiwe amazambane egolide aseYukon
• 32 oz. umhluzi wemifino
• 1 15-oz. can ubhontshisi we-garbanzo, ukhishwe futhi uhlanzwe
• 1 15-oz. can canellellini beans, drained and rins
• I-1 bunch Lacinato kale, igxiliwe futhi yaqunywa
• 1 isipuni i-rosemary entsha, eqoshiwe
• 2 tsp. i-thyme entsha, eqoshiwe
• usawoti wasolwandle nopelepele omusha, ukunambitha
• i-grated Parmesan, yokukhonza (ngokuzithandela)

Izikhombisi-ndlela

1. Sishisa izipuni ezimbili zamafutha omnqumo ebhodweni elikhulu lesitoko emlilweni ophakathi.
2. Faka ugalikhi, ilikhi, u-anyanisi, isilimo esidliwayo esinamagatsha anamanzi, kanye nezaqathe. Isizini ngosawoti wasolwandle nopelepele omusha. Pheka imifino, uvuse ngezikhathi ezithile kuze kube yilapho ithamba, cishe imizuzu engu-5-7.
3. Faka utamatisi oqoshiwe bese upheka eminye imizuzu emi-5. Faka amazambane nomhluzi wemifino. Letha isimeme.
4. Mash ingxenye kabhontshisi we-cannellini. Uma usubila, engeza kuma-kale nobhontshisi. Yehlisa ukushisa, ikhava, bese upheka imizuzu engaba ngu-15-20, kuze kube yilapho amazambane esethenda. Hlanganisa amakhambi.
5. Khonza nge-Parmesan esanda kushaywa, uma ufisa.

Ithiphu yepro Ukwenza umhluzi wemifino yakho ekhaya kuyindlela enhle yokonga imali. Friza ukucwecwa kwesanqante, isikhumba sika-anyanisi, iziqongo zamalikhi, nemifino iphela esikhwameni esiphephile sefriji bese wenza iqoqo lomhluzi lapho usenele.

UTiffany La Forge ungumpheki okhokhelwayo, unjiniyela weresiphi, nomlobi wokudla osebenzisa ibhulogi iParsnips namaKhekhe. Ibhulogi yakhe igxile ekudleni kwangempela kwempilo elinganiselayo, izindlela zokupheka zonyaka, kanye nezeluleko zezempilo ezingenekayo. Uma engekho ekhishini, uTiffany uthokozela i-yoga, ukuhamba izintaba, ukuhamba, ukulima ingadi, nokuzihlalela ne-corgi yakhe, iCocoa. Mvakashele kubhulogi yakhe noma ku-Instagram.