K'hope ena ea sopho ea lijo-thollo ea meroho le vegan e na le meroho e phetseng hantle le e mafura, ho akarelletsa langa le le lej, lihoete, celery, linaoa tse tala le zucchini. Ha e le hantle ke serapa sa hau kaofela ka sopho! Ntho e 'ngoe le e' ngoe e senyeha butle-butle bakeng sa tatso e ngata hammoho le basil e ncha le konofolo.
Sopho e entsoeng ka limela tsa meroho e etsa hore ho be le lijo tsa mantsiboea le mantsiboea kapa sopho ea lijo tsa mantsiboea, feela eketsa salate e ka lehlakoreng le mohlomong selae sa bohobe le hore u je lijo tse feletseng. Hobane ha e na oli, recipe ena ea lijo-thollo ea minestrone ea lijo-thollo ke ea mafura haholo. U ka tlohela macaroni ('me u sebelise moro oa meroho o se nang gluten) e le ho etsa hore e se ke ea e-ba le gluten, empa joale o mpa u etsa sopho ea meroho , ho e-na le setsi sa bolulo. Ha ho letho le phoso ka seo, le hoja ho joalo! Bona hape: Lijo tse ngata tsa meroho ea meroho ho leka, ho tloha ho bonolo ho ea ho gourmet
Ka lik'hilojule tse ka tlase ho 100 ka ho sebetsa le ho feta 1 gram ea mafura a tlhaho, minestrone ena ea meroho (le vegan!) Ke khalase ea boleng bo tlaase le e batlang e se na mafura. U ka boela ua leka ho leka mokokotlo oa sopho e entsoeng ka meroho ea croestpot ea lijo-thollo .
Haeba o rata ho pheha ka lik'halori tse tlaase le tse tlaase, u ka 'na ua batla ho hlahloba lisebelisoa tsena tse robong tse se nang mafura a vegan ho leka .
Seo U tla se Hloka
- Likopi tse 4
- meroho moro
- Likopi tse 4 tse tšolotsoeng, tomate
- 1 tbsp. basil e ncha e khethiloeng
- 1/2 tsp. oregano
- 2 lihoete, tse khethiloeng
- 2 a sokela celery, a khethoa
- 1/2 eiee, e khethiloe
- 3 zucchini, e qhibililoe
- 1 kopi ea linaoa tse tala, e qhibililoe
- 3 cloves konofolo, minced
- 1 leaf leaf
- Letsoai le pepere ho latsoa
- Lik'hilograma tse 1 1/2 tsa phala ea macaroni (kapa sebelisa e 'ngoe e nyenyane ea pasta joaloka likhetla tse nyane)
Kamoo U ka e Etsang
- Ntlha ea pele, beha moro oa meroho ka pitsa e kholo, ebe o kenya litamati, basil, oregano, lihoete, celery, onion, zucchini, linaoa tse tala, garlic le lekhasi la bay.
- Butle-butle tlisa sopho e tlaase 'me u lumelle ho pheha mocheso o tlaase haholo ka metsotso e 45 ho fihlela hora e le' ngoe, kapa ho fihlela meroho e le bonolo, e tsosang ka linako tse ling.
- Eketsa letsoai le pepere le pasta ea macaroni 'me u tlise mocheso hanyane ka tlaase. Lumella ho qeta metsotso e 10 ho ea ho e 20, kapa ho fihlela pasta e pheha.
- Tlosa lekhasi la bay pele u sebeletsa.
Thabela sesepa sa hau se bonolo sa meroho sa minestrone!
Tlhahisoleseding ea phepo ea phepo ka ho sebeletsa (e thehiloeng ho 6 servings):
Mosebetsi o mong o fana ka hoo e ka bang
Lik'halori 84, Lik'halori tse tsoang Fat: 13
Total Fat: 1.4g, 2% RDA
Trans Fat: 0.0g ( Bona hape: Li-trans- fat is eng? Na li lijong tsa vegan? )
Cholesterol: 0mg, 0%
Sodium: 545 mg, 23%
Potasiamo: 820 mg, 23%
Kakaretso ea lik'habohaedreite: 13,5g, 5%
Fibete ea lijo: 4g, 16%
Litlhapi: 7g
Protheine: 6.2g
Li-vithamine le liminerale:
Vithamine A 96% RDA • Vithamine C 65% • Calcium 6% • Iron 8%
Ho batla lipepe tse ling tsa sopho ea meroho le vegan? U ka 'na ua batla ho sheba tse ling tsa mefuta-futa e khahlehang ea limela tsa meroho , kapa, haeba u batla ntho e nyenyane hantle, leka e' ngoe ea lisapole tse robong tse se nang mafura a vegan . Na u batla ntho e sa tloaelehang? Ho thoe'ng ka " Cream Vegan" ea Sopho ea Asparagus kapa " Vegetarian Veanarian Soup Soup" ? Thabela!
| Tataiso ea Lijo (ka nako e 'ngoe) | |
|---|---|
| Li-calories | 269 |
| Total Fat | 2 g |
| Fat Satated | 0 g |
| Fat Unsaturated | 0 g |
| Cholesterol | 0 mg |
| Sodium | 544 mg |
| Li-carbohydrate | 53 g |
| Fiber Fiber | 9 g |
| Liprotheine | 13 g |