I-Cinnamon ethusiwe ne-Sage Butternut Squash Soup

Amaphuzu avelele kokudla (ukukhonza ngakunye)

Amakholori - 233

Amafutha - 7g

I- Carbs - 44g

Amaprotheni - 4g

Isikhathi esiphelele 45 iminithi
Prep 15 min , Cook 30 min
Izinkonzo 2 (izindebe eziyi-1 1/4 ngayinye)

Kungakhathaliseki ukuthi kubanda noma ngabe kubanda, isobho se-butternut sikascash siyindlela yokufudumala-hhayi nje ngenxa yokuthi ishisa ngaphambi kokukhonza. Kulo iresiphi yesobho le-butternut isobho, izinongo ezinjenge-sinamoni, i-sage, ne-nutmeg zihlangene nemifino ehlutshiwe ukuze zinikeze i-flavour, i-sweet, kanye ne-flavour.

Le isobho iyaduduza uma kuziwa kokudla, futhi. Ukukhonza okulodwa kukunika ama-gram angu-9 we-cholesterol-fighting fiber (okungamaphesenti angaba ngu-37 wezinhloso zakho zansuku zonke). I- potassium , i- calcium , ne-vitamin C emalini nayo ihlangothini elimangalisayo. Okokugcina, lokhu isobho lichichima u- vitamin A , yilokho ama-veggies e-orange afana ne-butternut u-squash ne-izaqathe awaziwa kakhulu, ngakho-ke yibeka uphinde ujabulele!

Izithako

• 4 1/2 izinkomishi butternut isikwashi, cubed
• Izaqathe ezimbili eziphakathi, cubed
• 1 isipuni samafutha omnqumo
• 1/2 isipuni usawoti
• 1 1/2 indebe yamanzi
• 1/2 isipuni sinamoni
• Amaqabunga amane ama-sage, aqoshiwe
• 1/4 ithisipuni nutmeg
• usawoti owengeziwe nopelepele ukunambitha
• Isipuni esingu-1 ukhilimu omuncu noma i-yogurt yesiGreki, yokuhlobisa, okukhethwa kukho
• 1 isipuni imbewu imbewu, for ukuhlobisa, ozikhethela

Ukulungiselela

1. Hlangisa i-oven ukuya ku-350F.
2. Gcoba kancane i-baking sheet enkulu bese uhlela u-squash cubed ne-izaqathe kuso. Hlanganisa izingcezu nxazonke ngamafutha bese ufafaza usawoti. Ukubilisa kuze kube yilapho ugwazwe kalula ngemfoloko, imizuzu engaba ngu-25 ukuya kwangu-30.
3. Engeza ama-veggies agwetshiwe kwiprosesa yokudla kanye namanzi, isinamoni, i-sage, ne-nutmeg. Ukufiphaza, wengeze amanzi engeziwe nge-isipuni uma kudingeka.
4. I-Swirl in garnishes ozikhethela.

Ukuhlukahluka Kwesithako kanye Nokusekela

Sebenzisa isitshalo semifino esikhundleni samanzi for iphrofayli ehlukene flavour, kodwa khumbula okuqukethwe sodium lapho uthenga isitoko sakho. Qhathanisa amalebula wokudla futhi ukhethe umkhiqizo ohlinzeka nge-sodium ephansi kakhulu yokukhonza.

Amathiphu wokupheka nokukhonza

Ukusika imifino kuyisinyathelo esibalulekile-kusiza ukukhipha ama-flavour yemvelo yemifino. I-Butternut u-squash ikakhulukazi inikeza iphrofayili enambitheka enambitheka, ukuxuba okuphelele kwe-nutty nobumnandi bemvelo.

Nika imifino egosiwe imizuzu embalwa ukupholisa ngaphambi kokuyihlanganisa, ukuze kube lula ukuphatha. Isobho singu-tastier uma kushisa, kodwa singakhonza futhi kubanda.