Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 100
Amafutha - 6g
I-Carbs - 11g
Amaprotheni - 2g
Ingqikithi Isikhathi 15 iminithi
Lungisa amaminithi angu-15 , pheka amaminithi angu-0
Izinkonzo 5 (izindebe eziyi-1 1/4 ngayinye)
Ukushintshashintsha kwe-gazpacho kunikezwa emhlabeni wonke lapho ngabe ukudla kunethonya leSpanishi noma lesiPutukezi. Le nguqulo igubha ukunambitheka kotamatisi, okuvela esivinini sakho noma emakethe yezilwane zasendaweni.
Akuyona nje i-gazpacho ngaphandle kwamafutha omnqumo. Kulo iresiphi ye-IBS-friendly, i-garlic-efakwe amafutha omnqumo yenza umsebenzi ophindwe kabili, njengoba nayo ifaka ukunambitheka okumnandi kwe-allium. Ama-garlic ama-"aphume" ekuphekeni okuphansi kwe-FODMAP, ngoba ayimithombo enamandla ye- oligosaccharides futhi ngokuvamile ayinaki ukubekezelela abantu abane-IBS. Ngenhlanhla, i-oligosaccharides ayidluli emalungiselelo ase-oli-based, ngakho-ke ama-olicos-infused angasetshenziselwa ukunambitheka.
Izithako
- 1 inkomishi ijusi utamatisi ekheniwe
- 4 utamatisi omusha omusha, uthathe ama-wedges
- 1/4 indebe iwayini elibomvu uviniga
- 2 wezipuni garlic-engene amafutha omnqumo
- Ikhukhamba elisezingeni eliphakathi 1, lihlutshiwe futhi lihlukaniswe ngamatafula angu-1 intshi
- 1 i-pepper enkulu ye-bell ephuzi, ihlwanyelwe futhi idliwe
- 3/4 ithisipuni usawoti
- 1/4 ithisipuni pepper emhlabathini omusha omusha
- 1/2 isipuni is oregano omisiwe
- 1/2 isipuni elibomvu elibomvu le-pepper flakes (ngokuzikhethela)
- I-1/4 indebe ye-chives, eqoshiwe (okukhethwa kukho)
Ukulungiselela
- Faka utamatisi ujusi, utamatisi, uviniga, amafutha, ikhukhamba, i-pepper ephuzi, usawoti, umnyama omnyama, ne-oregano esitsheni se-blender noma inqubo yokudla ngendlela ekhonjisiwe.
- Gxilisa i-blender ukuba ihlanze imifino kuze kube yilapho ukuthungwa okubushelelezi kutholakala. Uma ukhetha i-gazpacho yendabuko, yeka ukucubungula lapho imifino isabuncwane, i-ladle ibe izitsha zokukhonza, futhi iyisebenze ibe ne-red pepper flakes kanye ne-chives.
Ukuhlukahluka Kwesithako kanye Nokusekela
I-28-ounce yamatamatisi aqoshiwe ngomlilo angafakwa endaweni uma utamatisi omusha engatholakali.
Amathiphu wokupheka nokukhonza
Ukuthengwa kwamafutha omnqumo ku-garlic kuyathengwa kalula; ngezinye izikhathi kudayiswa ngokuthi "ukufaka amafutha." Ngenxa yamasu okucubungula ukudla okutholakala kwezohwebo, amafutha agciniwe-agciniwe alungisiwe angagcinwa esiqandisini ngemuva kokuvulwa.
Ukwenza amafutha ogaxekile, khipha i-clove noma i-garlic amabili bese ususelwa epanini elincane noma skillet ngesamba esidingekayo samafutha. Ngemuva kwemizuzu embalwa, susa inyama yegaliki bese uqhubeka ne-iresiphi, usebenzisa i-odwe ngaphambilini. Amaqoqo amakhulu amakhulu amafutha agciniwe angenziwa kepha kufanele asetshenziswe noma aqhwaqwe ngaphakathi kwezinsuku ezine ukuvimbela ukugula okuphethwe ukudla.