Recipe ea Sopho e Tala ea Vegan e nang le Oli ea Kokonate, Spirulina, le Li-Superfoods tse ling

Litaba

• Sopho ea Botle bo Botala
• Tlhahlobo bakeng sa

Recipe ena ea Green Beauty Soup e tsoa ho Mia Stern, moapehi oa lijo tse tala le moeletsi ea netefalitsoeng oa bophelo bo botle ea sebetsanang le phepo e nepahetseng ea limela. Kamora ho ts'oha kankere ea matsoele a le lilemo li 42, Stern o ile a nehela bophelo ba hae lijong tse phetseng hantle, tseo a seng a li ngotse ho blog ea hae, Organic Thin, mme o li ruta Brooklyn Culinary (sekolo se secha sa ho pheha se qalang litlelase ka Phupu 2017). Sopho ena e tletse li-veggies tse ncha, litlama le lisebelisoa tse ling tsa lijo tse ntle tse kang konofolo, spirulina le oli ea kokonate-e tla tiisa takatso ea hau e ntle ha e ntse e sebeletsa phepo e ngata ea ho loantša limatlafatsi. Lethathamo la metsoako e kanna ea ba telele, empa o tlameha ho ba le boholo ba tsona ka lijong tsa hau kapa sehatsetsing. Malebela a Pro: Kopanya batch e kholo, 'me u na le lijo tsa mots'eare tse nang le phepo e nepahetseng, tse matlafatsang kapa tsa lijo tsa mantsiboea ho u pholosa nakong efe kapa efe ea "ha ke rate ho pheha".

Sopho ea Botle bo Botala

E etsa: li-servings tse 6

Nako eohle: metsotso e 35

Lisebelisoa

• Li-zucchini tse 3 tse nyenyane, tse khabisitsoeng ka li-rounds tse 1/2-inch
• Oli ea mohloaare
• Letsoai
• Pepere
• Konofolo phofo
• Pelepele tse 2 tse khubelu, tse koahetsoeng ebe li khaola likotoana tse kholo
• 2 tablespoons kokonate oli
• 2 eiee e kholo e monate, e khaotsoeng
• 5 liatlana konofolo, halofo
• 1 shallot, e khaotsoe
• 1 leek, e khaotsoe 'me e kolobisitsoe hantle
• Li-flakes tse khubelu
• 1 hlooho ea broccoli, e khaotsoe likotoana tse nyane
• Likopi tse 2 baby arugula
• Lekhapetla le 1 la lekhasi le bataletseng la Setaliana
• Makhasi a maholo a basil a 15 a maholo
• Likopi tse 2 tsa lettuce tse monate (joaloka romaine, botoro, Boston, kapa Bibb)
• Likopi tse 2 tse phehiloeng linaoa tse tšoeu (cannelloni, kapa linaoa tse ka leboea)
• Likopi tse 5 tsa metsi
• 1 lemon, lero le hlatsoitsoeng
• 1 miso ea khaba
• 1 teaspoon spirulina
• 1/2 senoelo sa walnuts e khethiloeng
• 1/4 senoelo + 1 tablespoon oli ea mohloaare
• 6 pepere ea shishito
• 1/4 senoelo sa tamati e omisitsoeng ke letsatsi
• Li-radishes tse 3, tse tšesaane (tse khethiloeng)

Litsela

1. Preheat oven ho 450 ° F.
2. Lahlela zucchini ka oli ea mohloaare, letsoai, pepere le phofo ea konofolo ho latsoa. Fetisetsa pampiring ea ho baka e nang le letlalo.
3. Lahlela pelepele e khubelu le onion e le 'ngoe ka oli ea mohloaare, letsoai, pepere le phofo ea konofolo ho latsoa,' me u kenye halofo e 'ngoe ea pampiri ea ho baka, e arohane le zucchini.
4. Roast meroho metsotso e ka bang 20.
5. Ha meroho e ntse e halika, qala sopho, oli e futhumetseng ea coconut ka pitseng ea setoko ka mocheso o mofuthu. Kenya halofo ea onion, konofolo, leek le shallot. Eketsa metsotso e 8 ho isa ho e 10 mochesong o itekanetseng. Nako le letsoai le pepere le pepere e khubelu.
6. Kenya broccoli, arugula, parsley, basil, lettuce, linaoa le metsi. Nako hape ka letsoai le pepere.
7. Koahela 'me u tlise ho pheha. Ebe o theola mocheso ho isa tlase, eketsa lero la lemone, zest, miso le spirulina.
8. Tlosa meroho ka ontong. Kenya zucchini ho sopho. Tlosa mocheso 'me u kopanye sopho ka li-batches tse phahameng metsotso e ka bang 1. (Sebelisa blender ea qoeliso bakeng sa sebopeho sa chunkier.)

Ho Khabisa

1. Ho futhumatsa skillet setofong ka tlase ebe o eketsa 1/2 senoelo sa walnuts e khethiloeng. Ho futhumala motsotso o le mong.
2. Senya skillet e 'ngoe ka mocheso o mahareng le ho eketsa khaba ea oli ea mohloaare. Ha oli e chesa, eketsa pelepele tse tšeletseng tsa shishito. Sheba pelepele ho fihlela metsotso e 'maloa le nako le letsoai. Tlosa mocheso.
3. Koahela pelepele e khubelu e phehiloeng, eiee e setseng, tamati e omisitsoeng letsatsing, oli ea mohloaare e setseng, letsoai le pepere ho sesebelisoa sa lijo.
4. Sebeletsa sopho ka likotlolo tse tšeletseng. Khahlisa e 'ngoe le e' ngoe ka khase ea lemon, li-microgreens, pelepele ea shishito, walnuts, likhaba tse 2 tsa pepere e khubelu ea pepere le radish e tšesaane.

Senepe: Mia Stern

Tlhahlobo bakeng sa