Chinsinsi cha Vegan Green Soup ndi Mafuta a Kokonati, Spirulina, ndi Zowonjezera Zambiri

Zamkati

• Msuzi Wokongola Wobiriwira
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Njira iyi ya Green Beauty Soup ndi yochokera ku Mia Stern, wophika waiwisi wophika komanso mlangizi wodziwika bwino wazachipatala yemwe amakhazikika pazakudya zopangidwa ndi mbewu. Pambuyo pa mantha a khansa ya m'mawere ali ndi zaka 42, Stern adadzipereka kuti adye moyenera, zomwe adalemba pa blog yake, Organic Thin, ndipo amaphunzitsa ku Brooklyn Culinary (sukulu yatsopano yophika kuyambira makalasi mu Julayi 2017). Msuzi wodzaza ndi masamba atsopano, zitsamba, ndi zosakaniza zina zapamwamba monga adyo, spirulina, ndi mafuta a kokonati-ndizowona kuti zimakhutiritsa chikhumbo chanu chokoma pamene mukugwiritsa ntchito mlingo waukulu wa zakudya zolimbana ndi kutupa. Mndandanda wazowonjezerazo ukhoza kukhala wautali, koma muyenera kukhala nawo ambiri m'zakudya zanu kapena furiji. Malangizo: Kokani mtanda waukulu, ndipo muli ndi mwayi wokhala ndi firiji, chakudya chamasana kapena chakudya chamadzulo kuti musunge nthawi iliyonse "Sindikufuna kuphika" mphindi.

Msuzi Wokongola Wobiriwira

Zimapanga: 6 servings

Nthawi yonse: Mphindi 35

Zosakaniza

• 3 zukini zing'onozing'ono, zimadulidwa muzungulira 1/2-inch
• Mafuta a azitona
• Mchere
• Tsabola
• Ufa adyo
• Tsabola wofiira 2, wotsekedwa ndikudulidwa mzidutswa zazikulu
• Supuni 2 za kokonati mafuta
• 2 anyezi wamkulu wokoma, akanadulidwa
• 5 magolovesi adyo, theka
• 1 shallot, odulidwa
• 1 leek, yodulidwa komanso yothira bwino
• Red tsabola flakes
• 1 mutu broccoli, akanadulidwa mu tiziduswa tating'ono
• Makapu awiri mwana arugula
• 1 gulu lathyathyathya tsamba la Italy la parsley
• Masamba akuluakulu 15 a basil
• 2 makapu okoma letesi (monga romaine, batala, Boston, kapena Bibb)
• 2 makapu ophika nyemba zoyera (cannelloni, kapena nyemba za kumpoto)
• 5 makapu madzi
• Ndimu 1, juiced ndi zested
• Supuni 1 miso
• Supuni 1 ya spirulina
• 1/2 chikho cha walnuts chodulidwa
• 1/4 chikho + supuni 1 ya maolivi
• Tsabola 6 za shishito
• 1/4 chikho tomato wouma dzuwa
• 3 radishes, thinly sliced ​​(ngati mukufuna)

Mayendedwe

1. Chotsani uvuni ku 450 ° F.
2. Ikani zukini ndi mafuta, mchere, tsabola, ndi ufa wa adyo kuti mulawe. Tumizani ku pepala lophika.
3. Ikani tsabola wofiira ndi anyezi 1 ndi mafuta, mchere, tsabola, ndi ufa wa adyo kuti mulawe, ndikuwonjezera theka lina la pepala lophika, losiyana ndi zukini.
4. Wotani masamba kwa mphindi 20.
5. Pamene masamba akuwotcha, yambani msuzi, Mafuta a kokonati otentha mumphika wotentha kwambiri. Onjezerani theka la anyezi, adyo, leek, ndi shallot. Sauté kwa mphindi 8 mpaka 10 pa kutentha kwapakati. Nyengo ndi mchere ndi tsabola ndi tsabola wofiira.
6. Onjezani broccoli, arugula, parsley, basil, letesi, nyemba, ndi madzi. Nyengonso ndi mchere ndi tsabola.
7. Phimbani ndi kubweretsa kwa chithupsa. Kenako tsitsani kutentha mpaka pansi, onjezerani madzi a mandimu, zest, miso, ndi spirulina.
8. Chotsani masamba ku uvuni. Onjezani zukini ku msuzi. Chotsani kutentha ndikusakaniza msuziwo m'magulu okwera pafupifupi mphindi imodzi. (Gwiritsani ntchito blender kumiza kuti mukhale wosakanikirana.)

Kukongoletsa

1. Kutenthetsa skillet pa chitofu pansi ndi kuwonjezera 1/2 chikho chodulidwa walnuts. Kutentha kwa mphindi imodzi.
2. Kutenthetsa skillet wina pamsana-kutentha kwambiri ndikuwonjezera supuni yamafuta. Mafuta akatentha, onjezerani tsabola zisanu ndi chimodzi za shishito. Sakani tsabola kwa mphindi zingapo ndikuwonjezera mchere. Chotsani kutentha.
3. Sakanizani tsabola wofiira wophika, anyezi otsala, tomato wouma dzuwa, mafuta otsala a azitona, mchere, ndi tsabola ku pulogalamu ya chakudya.
4. Kutumikira supu mu mbale zisanu. Kongoletsani aliyense ndi zest ya mandimu, ma microgreens, tsabola wa shishito, walnuts, supuni 2 za tsabola wofiira, ndi radish wochepetsedwa.

Chithunzi: Mia Stern

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