Cheka K'habeche ea Kale, Tomato le White Bean Soup Recipe

Litaba

• Kale, Tomato le Sopho ea White Bean Soup Recipe
• Lisebelisoa
• Litsela

Lunches tse theko e tlaase ke letoto la likarolo tse nang le phepelo e nang le phepo le e theko e tlase lapeng. U batla tse ling? Sheba lenane le felletseng Mona.

Sopho e etsa khetho e ntle ea lijo - haholo ha e otlolohile joalo ka risepe ena ea khale le e tšoeu ea linaoa.

Hoo e ka bang $ 2 ka ho sebeletsa, sopho ena e totobatsa mohlolo oa hore ke linaoa tse entsoeng ka makotikoting. Linaoa tsa makotikoting li bonolo, ke mohloli o motle haholo oa protheine, hape theko e tlaase!

Ka mohlala, linaoa tsa Garbanzo (li-chickpeas) li na le liprotheine tse ngata, fiber, folate, tšepe le magnesium. Sopho ena e boetse e sebelisa bongata ba khale bo nang le antioxidant bo nang le vithamine C.

Sejo se seng sa sopho ena se na le:

• Lik'hilojule tse 315
• Ligrama tse 16 tsa protheine
• fiber e ngata

Koahela sopho ea sopho ena ka Sontaha ho u qeta beke eohle ea mosebetsi. U ka etsa sopho ena ka botlalo ka ho tlola chisi e grated.

Kale, Tomato le Sopho ea White Bean Soup Recipe

Litšebeletso 6

Litšenyehelo ka ho sebeletsa: $2.03

Lisebelisoa

• 2 tbsp. oli ea mohloaare
• 4 cloves konofolo, minced
• Karolo e 1 ea leek, e 'mala o mosoeu le o bobebe feela, e hlakotsoe
• 1 eiee e nyane e mosehla, e hlakotsoe
• Mahlaka a 3 a celery, a hlabiloe
• Lihoete tse 4 tse mahareng, tse ebotsoeng le tse betliloeng
• 1 28-oz. e ka hlakola tamati
• Senoelo se le seng se hlabiloe le ho eboloa litapole tsa khauta tsa Yukon
• 32 oz. moro oa meroho
• 1 15 oz. na linaoa tsa garbanzo, tse tšetsoeng metsi le ho hlatsuoa
• 1 15 oz. e na le linaoa tsa cannellini, tse tšetsoeng metsi le ho hlatsoa
• Sehlopha se le seng sa Lacinato kale, se bakoa ebile se khethiloe
• 1 tbsp. rosemary e ncha, e khaotsoe
• 2 tsp. thyme e ncha, e khaotsoe
• letsoai la leoatle le pepere e sa tsoa khuoa, ho latsoa
• grated Parmesan, bakeng sa ho sebeletsa (ka boikhethelo)

Litsela

1. Noa likhaba tse 2 tsa oli ea mohloaare ka pitsa e kholo ea thepa holim'a mocheso o mofuthu.
2. Kenya konofolo, leek, onion, celery le lihoete. Nako le letsoai la leoatle le pepere e sa tsoa khuoa. Pheha meroho, e hlohlelletsa nako le nako ho fihlela e nolofala, metsotso e ka bang 5-7.
3. Kenya tomate e halikiloeng ebe u pheha metsotso e meng e 5. Kenya litapole le moro oa meroho. Tlisa sefahleho.
4. Senya halofo ea linaoa tsa cannellini. Hang ha u lla, eketsa ka khale le linaoa. Theola mocheso, koahela, 'me u phehele metsotso e ka bang 15-20, ho fihlela litapole li le bonolo. Hlohlelletsa litlama.
5. Sebeletsa ka Parmesan e sa tsoa khuoa, haeba ho le joalo.

Tlhahiso ea pro Ho iketsetsa moro oa meroho lapeng ke tsela e ntle ea ho boloka chelete. Hatisa makhapetla a hloekileng a rantipole, letlalo la eiee, litlhōrō tsa leek le meroho e fella ka mokotleng o bolokehileng ka sehatsetsi ebe o etsa moro oa moro ha o na le ho lekaneng.

Tiffany La Forge ke seapehi se hloahloa, moqapi oa risepe, le sengoli sa lijo se tsamaisang blog ea Parsnips le Pastries. Blog ba hae bo shebana le lijo tsa 'nete bakeng sa bophelo bo leka-lekaneng, lipepepe tsa linako tsa selemo le likeletso tsa bophelo bo botle tse atamelehang. Ha a le ka kichineng, Tiffany o thabela yoga, ho hahlaula maoto, ho tsamaea, ho lema seratsoana ka manyolo, le ho itsamaela le corgi ea hae, Cocoa. Mo etele blog ea hae kapa ho Instagram.