Efrata
-
300 g Black Cabbage
-
250 g poteto
-
2 Karọt
-
200 g Zukini
-
2 stalks nke Celery
-
1 ntakiri Yabasị
-
250 g Agwa ndị agha mmiri
-
50 g Anụ ezi
-
80 g Tomato pulp
-
Toasted Achịcha Tuscan
-
ka uto pasili
-
ka uto Extra Virgin Olive Oil
-
ka uto nnu
-
ka uto Chilli ntụ ntụ
nTỤZIAKA
The Tuscan Ofe na agwa, achịcha na nwa kabeeji bụ otu n'ime ahụkarị ofe nke Tuscan omenala, karịsịa Florentine, A na-ejikwa ihe ndị na-adịghị mma na akwụkwọ nri mgbụsị akwụkwọ / oyi, mana enwere ike ịkwado ya na ndị ahụ dị n'ubi akwukwo nri. ( dochie black kabeeji na leafy chard) na, ozi oyi, bụ a efere na bụkwa adabara okpomọkụ oge. The elu agwa ofe, kpụ ọkụ n'ọnụ na stovu (enweghị agwakọta ya) bụ mgbe ndị magburu onwe na naanị na-esonụ a usoro nwere ike na ọ na-na-akpọ ribollita na-agaraghị ama ma lee aha agwa ofe ma ọ bụ nri ofe.
Na nwa kabeeji bụ ọhụrụ site na November ka April na bụ a ala-kalori akwukwo nri: 100 grams wetara naanị 30 kcal. Ọ bụ ọgaranya emep uta eri na mineral, vitamin na antioxidant ụmụ irighiri. Good ịta nke vitamin C, potassium, folic acid na carotenoids dị ka pro-vitamin A. Na nwa kabeeji bụ ma ama dị ka detoxifying na agwụ.
nzọụkwụ
1
eme
|
Bee yabasị ahụ na mkpuchi, karọt na celery n'ime obere okirikiri ma sụọ ha na mmanụ na nnu. |
2
eme
|
Tinye kabeeji ịkpụ n'ime ibe na ịnapụ ọtụtụ veins ọcha siri ike. |
3
eme
|
Tinye poteto ndị a kpụrụ akpụ, agwa cannellini, tomato pulp na obere iberibe anụ ezi. |
4
eme
15
|
Esi nri n'elu obere okpomọkụ maka ihe dị ka 15 nkeji, na-akpali akpali mgbe niile ma na-edozi uto na nnu na ose. |
5
eme
|
Tinye chopped zukini, otu tuo nke finely chopped pasili, mix na-ekpuchi ya 300 ml nke mmiri esi. |
6
eme
30
|
Ka simmer maka ihe 30 nkeji, wepụ ma gwakọta otu ụzọ n'ụzọ anọ nke ofe ma tinyeghachi ya na ite ahụ. |
7
eme
|
Tinye ofe na-ekpo ọkụ na holster, fesa na ntakịrị mmanụ ma jee ozi na mpekere toast. |