I-Vegan Green Soup Recipe enamafutha kakhukhunathi, iSpirulina, nama-Superfoods amaningi

-Delile

• Isobho Sobuhle Obuluhlaza
• Buyekeza kwe-

Le iresiphi ethile ye-Green Beauty Soup isuka eMia Stern, umpheki wokudla okuluhlaza kanye nomeluleki wezempilo ophelele oqinisekiswe ngokukhethekile ngokudla okunesitshalo. Ngemuva kokwesaba umdlavuza webele eneminyaka engama-42, uStern wanikela ngempilo yakhe ekudleni okunempilo, manje akubhala kubhulogi yakhe, i-Organic Thin, futhi ayifundisa eBrooklyn Culinary (isikole esisha sokupheka esiqala amakilasi ngoJulayi 2017). Leli sobho eligcwele imifino emisha, amakhambi, nezinye izithako zokudla okuyi-superfood ezifana nesweli, i-spirulina, namafutha kakhukhunathi-liqinisekile ukuthi lizokwanelisa isifiso sakho esimnandi ngenkathi unikeza umthamo omkhulu wemisoco yokulwa nokuvuvukala. Uhlu lwezithako lungahle lube lude, kepha nakanjani uzoba neningi lakho ku-pantry noma efrijini lakho. Ithiphu ye-Pro: Shaya inqwaba enkulu, futhi unenketho yokudla efrijini, enomsoco noma yesidlo sakusihlwa yokukusindisa kunoma yimuphi umzuzu othi "Angizizwa ngithanda ukupheka".

Isobho Sobuhle Obuluhlaza

Kwenza: ama-servings ama-6

Isikhathi esiphelele: imizuzu engu-35

Izithako

• 3 i-zucchini encane, enqunywe ibe yizindilinga eziyi-1/2-intshi
• Amafutha e-Olive
• Usawoti
• Upelepele
• Impuphu kagalikhi
• Upelepele obomvu o-2, o-cored bese usikwa waba izihlanganisi ezinkulu
• 2 wezipuni amafutha kakhukhunathi
• 2 u-anyanisi omkhulu, oqoshiwe
• 5 amagilavu ​​ugalikhi, uhhafu
• 1 shallot, oqoshiwe
• I-1 leek, oqoshiwe futhi ofakwe kahle
• Ama-flakes abomvu abomvu
• 1 ikhanda le-broccoli, liqoshwe zibe izingcezu ezincane
• 2 izinkomishi baby arugula
• 1 isipuni se-parsley yase-Italy eyisicaba
• Amaqabunga amakhulu ayi-15 ama-basil amasha
• 2 izinkomishi ulethisi omnandi (njenge-romaine, ibhotela, iBoston, noma i-Bibb)
• 2 izinkomishi eziphekwe ubhontshisi omhlophe (cannelloni, noma ubhontshisi enyakatho)
• 5 izinkomishi amanzi
• 1 ilamula, ujusi kanye ne-zested
• 1 isipuni miso
• 1 ithisipuni spirulina
• 1/2 indebe eqoshiwe ama-walnuts
• 1/4 indebe + 1 isipuni samafutha omnqumo
• 6 upelepele we-shishito
• 1/4 indebe utamatisi omiswe ngelanga
• 3 ama-radishes, amancane (okukhethwa kukho)

Izikhombisi-ndlela

1. Hlangisa i-ovini iye ku-450 ° F.
2. Gcoba i-zucchini ngamafutha omnqumo, usawoti, pepper, ne-garlic powder ukunambitha. Dlulisela ekhasini lokubhaka elenziwe ngesikhumba.
3. Phonsa upelepele obomvu no-anyanisi o-1 ngamafutha omnqumo, usawoti, upelepele, kanye nogalikhi ukunambitha, bese ufaka enye ingxenye yebhidi lokubhaka, elihlukaniswe ne-zucchini.
4. Yosa imifino cishe imizuzu engama-20.
5. Ngenkathi imifino yosiwe, qala isobho, Amafutha kakhukhunathi afudumele ebhodweni lesitoko phezu kokushisa okuphakathi. Engeza uhhafu we-anyanisi, u-garlic, i-leek ne-shallot. Gcoba imizuzu engu-8 kuya kweziyi-10 ekushiseni okuphakathi. Isizini ngosawoti nopelepele nopelepele obomvu.
6. Engeza i-broccoli, i-arugula, i-parsley, i-basil, i-ulethisi, ubhontshisi namanzi. Isizini futhi ngosawoti kanye nopelepele.
7. Vala bese uletha ngamathumba. Bese ukushisa okuphansi kuye phansi, engeza ijusi kalamula, i-zest, i-miso, ne-spirulina.
8. Susa imifino kuhhavini. Faka i-zucchini esobho. Vala ukushisa bese uhlanganisa isobho ngamaqoqo aphezulu cishe iminithi elilodwa. (Sebenzisa i-blender yokucwilisa ukuze uthole ukuthungwa kwe-chunkier.)

Ukuhlobisa

1. Ukufudumala i-skillet esitofu phansi bese wengeza i-1/2 indebe yama-walnuts aqoshiwe. Ukufudumala umzuzu owodwa.
2. Shisisa enye i-skillet ekushiseni okuphakathi naphakathi bese ufaka isipuni samafutha omnqumo. Uma amafutha eshisa, faka upelepele weshishito oyisithupha. Sesha upelepele kuze kube yimizuzu embalwa kanye nenkathi ngosawoti. Vala ukushisa.
3. Hlanganisa upelepele obomvu ophekiwe, u-anyanisi osele, utamatisi omisiwe elangeni, amafutha omnqumo asele, usawoti kanye nopelepele ku-processor yokudla.
4. Khonza isobho ezitsheni eziyisithupha. Gcoba ngalinye ngokhuni lukalamula, ama-microgreens, upelepele we-shishito, ama-walnuts, izipuni ezimbili zepelepele elibomvu, nesithombo esisikiwe kancane.

Isithombe: Mia Stern

Buyekeza kwe-