Chombo cha Russian Beet Borscht

Zakudya Zofunikira (potumikira)

Malori - 224

Mafuta - 6g

Carbs - 40g

Mapuloteni - 6g

Nthawi Yonse 75 min
Konzani mphindi 15 , Cook 60 min
Mapemphero 6 (2 makapu aliwonse)

Mitengo yofiira ndi yofiira ya beets, masamba a zamasamba omwe alipo chaka chonse, amapereka zambiri kuposa mtundu wokongola kwa mbale. Iwo amabwera atadzaza ndi tizilombo toyambitsa matenda omwe amatchedwa betalains-antioxidants omwe amalimbana kuti athe kuchepa thupi lanu. Kuwotchedwa ndi mitundu yambiri yamitundu yosiyanasiyana monga anyezi, belu tsabola, kaloti, ndi kabichi, izi zimakhala zosakaniza bwino zomwe zimapangitsa kuti chakudya cha Russia chikhale chopatsa.

Chakudyacho chimakhalanso chodyera chodyera bwino, chokwanira Chakudya Chamadzulo Chakudya chomwe chidzakuthandizani kuchepetsa kudya kwa mafuta okwanira kwa sabata, ndipo cholesterol ndi matenda a mtima wanu akhoza kuwonongeka.

Zosakaniza

• Supuni 2 za mafuta
• 1 ochepa chikasu anyezi, akanadulidwa
• 1 lalikulu wobiriwira belu tsabola, kakang'ono kophika
• 2 tizilombo tating'onoting'ono tomwe timapukutira komanso tinyontho
• 4 kaloti zouluka, zowonongeka ndi zowonongeka
• 1 8-ounce akhoza phwetekere msuzi
• 1 yaing'ono mutu wobiriwira kabichi, shredded
• 1/2 supuni ya supuni mchere
• 1/4 supuni ya supuni
• Mbatata yosakaniza 3, yophimbidwa ndi theka
• 2 makapu a parsley, odulidwa (pafupifupi gulu laling'ono)
• 4 Bay masamba
• 3 adyo cloves, wosweka
• Supuni 6 zokoma kirimu, mwachangu, chifukwa chotumikira

Kukonzekera

1. Kutentha mafuta a maolivi mumtambo wakuda. Onjezerani anyezi ndi belu tsabola. Sautee mpaka anyezi akuyamba kukhala osasintha.
2. Onjetsani beets ndi kaloti opitilirapo ndipo pitirizani kusunga zina 4 mpaka 5 mphindi.
3. Onjezerani msuzi wa phwetekere ndikugwedeza kufikira bwino. Pitirizani kutenthetsa kwa mphindi ziwiri, ndiye kutitsani kutentha.
4. Onjezerani kabichi ndi mchere ndi tsabola ku mphika waukulu. Phimbani ndi madzi ozizira ndikubweretsa ku chithupsa.

1. Onjezerani nyemba mbatata ku mphika wa kabichi. Kuphika, kuphimba, mpaka mbatata ili pafupi theka yophika.
2. Tumizani kaphatikizidwe ka sautee mu mphika ndi kabichi. Add parsley, Bay masamba, ndi adyo wosweka. Wiritsani kwa mphindi ziwiri kapena zitatu ndikuzimitsa kutentha.

Zosakaniza Zosakaniza ndi Zobwereza

Izi ndi zamasamba (ndi vegan, ngati mutasiya mbale yakuwawa). Zosakaniza zomwe zili mndandanda zimakhala zapamwamba muzophika. Komabe, mungathe kuwonjezera mchere wambiri wophika, wochuluka wochuluka wa mapuloteni komanso mawonekedwe ochepa.

Malangizo Ophika ndi Kutumikira

Zakudya izi zimadzaza zokha, zimagwiritsidwa ntchito ndi chidutswa cha mkate wonse wa tirigu. Zomera zosiyanasiyana zimaphatikizapo kupereka chakudya chopatsa thanzi. Mutha kutumikira mbale iyi yotentha kapena yozizira. Kirimu wowawasa amapereka zabwino zonunkhira ndi ulaliki, koma ndizosankha. Mukhoza kugwiritsa ntchito yogurt yachigiriki m'malo mwake.

Mwinamwake mungapeze beets ogulitsidwa mu gulu ndi masamba omwe amapezeka.

Zitolo zambiri zimatha kuzimasula. Mosasamala kanthu, sankhani beets omwe ali olimba ndi khungu losalala. Ngati abwera ndi masamba, adulepo pafupi ndi inchi pamwamba pomwe amamangiriza ku beet (mungagwiritse ntchito ndi mabotolo otsala kuti mupange rasioli yambuzi ). Musasambe beets mpaka mutakonzekera.

Kuwamasula bwino kuthandizira kuchotsa dothi lirilonse.