Kokani Chophika Chakudya Cham'mawa Chosavuta Chakale

Zamkati

• Kale, phwetekere, ndi msuzi wa nyemba zoyera
• Zosakaniza
• Mayendedwe

Ma Lunch otchipa ndi mndandanda womwe umakhala ndi maphikidwe opatsa thanzi komanso okwera mtengo kupanga kunyumba. Mukufuna zambiri? Onani mndandanda wathunthu pano.

Msuzi umapanga njira yabwino yokonzekera chakudya - makamaka ikakhala yowongoka ngati msuzi wakale wa nyemba zoyera.

Pafupifupi $ 2 pokhapokha, supu iyi ikuwonetsa chodabwitsa chomwe ndi nyemba zamzitini. Nyemba zamzitini ndizosavuta, gwero labwino kwambiri la mapuloteni, komanso wotchipa!

Mwachitsanzo, nyemba za Garbanzo (nsawawa) zili ndi mapuloteni ambiri, fiber, folate, iron, ndi magnesium. Msuziwu umagwiritsanso ntchito kale antioxidant wolemera kale yemwe, pamodzi ndi phwetekere, amawonjezera vitamini C wambiri.

Kutumikira msuziwu kuli:

• Makilogalamu 315
• 16 magalamu a mapuloteni
• fiber yambiri

Ikani mtanda wa msuziwu Lamlungu kuti mumalize sabata yonse yantchito. Muthanso kupanga msuzi wosakaniza kwathunthu ndikudumpha tchizi.

Kale, phwetekere, ndi msuzi wa nyemba zoyera

Mapangidwe: 6

Mtengo pa kutumikira: $2.03

Zosakaniza

• 2 tbsp. mafuta a maolivi
• 4 cloves adyo, minced
• 1 leek, yoyera komanso yobiriwira mbali yokha, yotsekedwa
• 1 yaying'ono wachikasu anyezi, wodulidwa
• Mapesi atatu udzu winawake, wodulidwa
• 4 kaloti wapakatikati, osenda ndikudulira
• 1 28-oz. akhoza kudula tomato
• 1 chikho chodula ndikutema mbatata zagolide ku Yukon
• 32 oz. msuzi wa masamba
• 1 15-oz. akhoza nyemba za garbanzo, zotsekedwa komanso kutsukidwa
• 1 15-oz. nyemba za canellini, zotsekedwa komanso kutsukidwa
• Gulu limodzi la Lacinato kale, lopangidwa ndikudulidwa
• 1 tbsp. rosemary yatsopano, yodulidwa
• 2 tsp. thyme watsopano, wodulidwa
• mchere wamchere ndi tsabola watsopano, kuti mulawe
• grated Parmesan, potumikira (ngati mukufuna)

Mayendedwe

1. Thirani supuni 2 za maolivi mumphika waukulu pamoto.
2. Onjezani adyo, leek, anyezi, udzu winawake, ndi kaloti. Nyengo ndi mchere wamchere ndi tsabola watsopano. Kuphika ndiwo zamasamba, oyambitsa nthawi zina mpaka zitachepa, pafupifupi mphindi 5-7.
3. Onjezerani phwetekere wodulidwa ndikuphika wina mphindi zisanu. Onjezerani mbatata ndi msuzi wa masamba. Bweretsani simmer.
4. Sakani theka la nyemba za cannellini. Mukangoyaka, onjezerani kale ndi nyemba. Chepetsani kutentha, kuphimba, ndikuphika kwa mphindi pafupifupi 15-20, mpaka mbatata isanachitike. Onetsetsani zitsamba.
5. Kutumikira ndi grated Parmesan, ngati mukufuna.

Ovomereza nsonga Kupanga msuzi wanu wamasamba kunyumba ndi njira yabwino yosungira ndalama. Sungani masamba oyera a karoti, khungu la anyezi, nsonga za leek, ndi masamba kumapeto kwa thumba lotetezedwa ndi freezer ndikupanga msuzi mukakhala ndi zokwanira.

Tiffany La Forge ndi katswiri wophika, wokonza mapulogalamu, komanso wolemba chakudya yemwe amayendetsa blog Parsnips and Pastries. Bulogu yake imangoyang'ana pa chakudya chenicheni chokhala ndi moyo wabwino, maphikidwe azanyengo, komanso upangiri wofikirika waumoyo. Akakhala kuti sanakhitchini, Tiffany amasangalala ndi yoga, kukwera mapiri, kuyenda, kulima dimba lachilengedwe, komanso kucheza ndi corgi wake, Cocoa. Pitani ku blog yake kapena pa Instagram.