Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 158
Amafutha - 9g
I-Carbs - 14g
Amaprotheni - 3g
Isamba Isikhathi 25 iminithi
Prep 15 min , Cook 10 min
Izinkonzo 5
Lesi sobho sempuphu sinomusa futhi siyaduduza, kodwa futhi sinesiphelo esanele sokuthakazelisa. Kuyinto iresiphi enempilo kunamasiko ama-bhisikidi endabuko ongayithola-kunokuba ukhilimu onzima, le nguqulo isebenzisa isigamu nengxenye, ukunciphisa amanoni nama-calories. Futhi nakuba kuphela imali encane ebizwa ngokuthi, iresiphi ithatha indawo yeshukela elimhlophe elihlanzekile nge-sweetener yemvelo, njenge-stevia. Ngale ndlela, ungathola zonke izinzuzo zokudla okunomsoco weqoma ngaphandle kwecala.
Izithako
- 1 isipuni seminqumo noma amafutha yemifino
- I-anyanisi encane, elisikiwe
- 2 clove garlic, oqoshiwe noma ucindezelwe
- I-isipuni esingu-1 ekhishwe isinkwa esisha
- 1 isipuni semhlabathini coriander imbewu
- 1 ithisipuni umhlabathi sinamoni
- 1/4 ithisipuni umhlabathi nutmeg
- I-Pinch ye-pepper cayenne
- 1/2 indebe eyomile iwayini elimhlophe
- 1 (15 kuya ku-16-ounce) inga
- Ithanga (hhayi ukugcwaliswa kwephayi yamathambo)
- 2 izinkomishi inkukhu noma imifino umhluzi (angasebenzisa bouillion)
- 1 inkomishi isigamu nengxenye
Ukulungiselela
- Embizeni enkulu (i-pot-2-quart isebenza kahle), ukushisa amafutha bese usonga anyanisi kuze kube lula.
- Engeza i-garlic kanye ne-ginger bese upheka amanye amasekhondi angu-30, bese ufaka izinongo uphinde upheke amanye amasekhondi angu-30 noma ngaphezulu (kuze kube yiphunga elimnandi, kodwa ungavumeli izinongo zishise).
- Engeza iwayini, bese uvuselela ngomunye umzuzu. Susa ekushiseni.
- Engeza ithanga ne-1 inkomishi yomhluzi. I-Puree ene-stick blender, noma endaweni yama-blender noma iprosesa yokudla. Lapho isobho libushelelezi, liwushise embizeni ne-1 indebe yomhluzi kanye nengxenye nengxenye kuze kube yiminyaka.
- Nambitha bese wengeza inani elincane le-sweetener. Ukulinganisela ama-flavour- usawoti omuncu uma kudingeka futhi i-sweetener encane uma ama-flavour ebonakala enzima kakhulu.
Izithako zokufakelwa namacebiso wokupheka
Ungakwazi kabili kalula le recipe ngokusebenzisa i-big (29-ounce) yekhanda. Uma uzosebenzisa ithanga elisha, ithanga leshukela lingcono kakhulu. Beka ithanga ebhodini lokubhaka bese uligwaza ngemfoloko izikhathi eziningana ukuze uvumele isivinini. Pheka ku-ovini 350 F kuze kube mnandi-45 kuya kumaminithi angama-60 kuye ngokuthi ubukhulu bethanga. Hlukanisa, vumela ukupholisa nokukhipha imbewu kanye ne-pulp. Susa inyama esitsheni bese uhlanganise, noma usebenzise i-blender noma inqubo yokudla kuze kube yilapho ithanga le-puree libushelelezi.
Le recipe iphinde isebenzise i-squad butternut endaweni ye-ithanga. Ungagcoba u-squash wonke oye wanqunywa ngesigamu futhi imbewu isusiwe, noma uthenge kakade u-squid butternut bese ufaka ngqo ebhodweni.
Uma ufuna le sobho ibe nokunye ukukhahlela kuyo, engeza ushukela omncane oshisayo noma inani elincane le-ginger eluhlaza.
Ama-garnishes amahle afaka imbewu yamathambo, ama-bacon bits, noma i-Cheddar eshicilelwe i-Parmesan noma i-Cheddar.