Ukutya kweSobho seVegetable Recipes - i-13 ye-calorie ye-Soup Recipes

Ngexesha lokutya, siyacetyiswa ukuba sitye eyona mifuno. Kukho isizathu esihle kakhulu soku, kunjalo. Imifuno ineekhalori eziphantsi. Ikwanefayibha, esesona sondlo sibalulekileyo esiza kusixhasa kule nkqubo ngokusigcina sigcwele. Singayipheka imifuno ngeendlela ezininzi ezahlukeneyo. Kodwa xa sikwindlela yokutya, sifuna i-calorie ephantsi, iiresiphi ezisebenzayo kunye nezondlo. Eyona ndlela isebenzayo yokufezekisa oku kukusebenzisa isuphu yemifuno. Singakhululeka xa sisenza isuphu yemifuno yokutya. Nkqu nobuchule. Nangona inika ithuba lokusebenzisa imifuno eyahlukeneyo, sinokusebenzisa imifuno esiyithandayo.

Siqulunqe iindlela zokupheka zesobho yemifuno eza kusinika inkululeko yokuhamba. Unenkululeko yokongeza okanye ukususa izithako ezitsha xa usenza ezi suphu zemifuno. Unokwenza ngokwezifiso iisuphu ngokweendlela zazo zokupheka. Nazi iindlela zokupheka zesuphu yemifuno eziya kukunceda ufezekise incasa ezimangalisayo…

Ukutya Imifuno yeSuphu Recipes

1) Ukutya Isobho seVegetable kunye neGarlic

izinto

• 1 indebe eqoshiwe i-broccoli, izaqathe, i-pepper ebomvu, i-peas
• 6 i-clove yegalikhi
• 1 itswele eliphakathi
• Iipunipoli ezi-2 ezigayiweyo kunye ne-powder oats
• ityuwa
• Ipelepele emnyama
• 1 ithisipuni yeoli

Kwenziwa njani?

• Fudumeza ioli embizeni kwaye wongeze igalikhi kunye namatswele. 
• Rosa de zombini zijike zibepinki.
• Yongeza imifuno ecocekileyo kunye nefry imizuzu emi-3-4 ngaphezulu. 
• Yongeza malunga neeglasi ezi-2 kunye nesiqingatha zamanzi kwaye ulinde umxube ukuba ubilise.
• Pheka ngobushushu obuphantsi okanye obuphakathi de imifuno iphekwe kakuhle.
• Yongeza ityuwa kunye nepepper.
• Beka isobho kwi-blender.
• Yongeza umxube we-oat powder kwisobho kwaye ubilise enye imizuzu emi-3. 
• Isuphu yakho ilungele ukuphakelwa!

2)Fat Burning Diet Vegetable Soup

izinto

• 6 itswele eliphakathi
• 3 iitumato
• 1 ikhaphetshu encinci
• 2 i-pepper eluhlaza
• 1 iqela le-celery

Kwenziwa njani?

• Sika imifuno ibe ngamaqhekeza amancinci. Yifake embizeni uze ugalele amanzi aneleyo ukugquma.
• Yongeza iziqholo njengoko unqwenela kwaye ubilise phezu kobushushu obuphezulu malunga nemizuzu eyi-10. 
• Ukunciphisa ubushushu phakathi kwaye upheke de imifuno ithenda. 
• Unokongeza imifuno emitsha kwaye usebenze.

3)Isuphu yemifuno exutyiweyo

izinto

• 1 itswele
• 1 isiqu se-celery
• I-karoti e-2 ephakathi
• 1 ipepile ebomvu
• 1 i-pepper eluhlaza
• Iitapile enye ephakathi
• 2 i-zucchini encinci
• 1 bay amagqabi
• Isiqingatha seglasi yeti ye-coriander
• 2 i-clove yegalikhi
• Iiglasi ezi-5 zamanzi

Kwenziwa njani?

• Gweba kwaye ubeke izithako kwisitya esikhulu. 
• Yongeza amanzi kwaye uyiyeke ibile.
• Emva kokubilisa ixesha elithile, vala isiqingatha sesiciko sivule kwaye unciphise ubushushu.
• Bilisa malunga nemizuzu engama-30 de imifuno ithambile.
• Ungayifaka kwi-blender ukuba unqwenela. 
• Khonza ngamagqabi e-bay.

4)Enye iRecipe yeSoup yeVegetable exutyiweyo

izinto

• Ikhaphetshu
• anyanisi
• iitumato
• Ipepile esemhlabeni
• Oyile engamanzi
• Hamba uDaphne
• Ipelepele emnyama
• ityuwa

Kwenziwa njani?

• Qala unqumle i-anyanisi.
• Yongeza imifuno kwaye ubilise ngamanzi. 
• Yongeza ipepper kunye netyuwa.
• Xa imifuno ithambile, yisuse kwisitofu. 
• Ungayifaka kwi-blender ukuba uyafuna.
• Ncedisa isuphu ishushu.

5) Isobho semifuno exutywe ngeCreamy

izinto

• Iikomityi ezi-2 (iimbotyi, i-cauliflower, iminqathe, ii-ertyisi)
• 1 ubungakanani obukhulu itswele
• 5 i-clove yegalikhi
• Iipunipoli ezi-2 zeoli
• Iiglasi ezi-2 kunye nesiqingatha zobisi (sebenzisa ubisi lwe-skim)
• ityuwa
• Ipelepele emnyama
• amanzi ukuba kuyimfuneko
• Iipunipoli ezi-2 zetshizi ezigayiweyo zokuhlobisa

Kwenziwa njani?

• Fudumeza ioli embizeni. 
• Yongeza igalikhi kunye anyanisi, gazinga de ibe pink.
• Yongeza imifuno kunye nefry malunga nemizuzu engama-3 ngaphezulu.
• Yongeza ubisi uze ubilise umxube.
• Yehlisa isitovu. Vula isiciko sembiza kwaye upheke imifuno de ithambe.
• Vumela umxube upholile. Yigaye kwi-blender de ufumane umxube ogudileyo.
• Unokongeza amanzi ukuhlambulula ukuba uyafuna. Uhombise ngetshizi egayiweyo kwaye usebenze ushushu.

6)Isuphu yemifuno ecujiweyo

izinto

• 2 itswele
• Iitapile ezi-2
• 1 umnqathe
• 1 zucchini
• iseleri
• Iimbotyi eziluhlaza ezili-15
• I-2 tablespoons yeoli yeoli
• Iipunipoli ezi-2 zomgubo
• 1 itispuni yetyuwa
• Iiglasi ezi-6 zamanzi okanye umhluzi

Kwenziwa njani?

• Linqumle itswele ukutya. 
• Geza, ucoce kwaye unqumle kakuhle enye imifuno.
• Faka ioli epanini kwaye uyitshise. 
• Yongeza i-anyanisi kunye neminye imifuno. Fry, uvuselele, imizuzu emi-5.
• Yongeza umgubo uze udibanise. Yongeza ityuwa kunye namanzi.
• Pheka ukushisa okuphantsi kweyure eli-1. Yifake nge-blender.
• Ungayikhonza ngesonka esithosiweyo.

7)I-Low Fat Diet Vegetable Soup

izinto

• Isiqingatha sekomityi yeenqathe ezinqunqiweyo
• 2 iikomityi ezincinci zepepper ezinqunqiweyo
• I-1 indebe encinci ye-anyanisi eqoshiwe
• 1 indebe ye-zucchini eqoshiwe
• Ipinki yesinamoni
• Ityuwa kunye nepepper
• Iiglasi ezi-6 zamanzi
• Iipunipoli ezi-2 ze-cream ephantsi kwe-fat
• Isiqingatha seglasi yobisi olunamafutha aphantsi
• Isiqingatha setisipuni somgubo wombona

Kwenziwa njani?

• Ubilise yonke imifuno de amanzi oyongezayo ancitshiswe ngesiqingatha.
• Galela umgubo wombona oxutywe netyuwa nepepile kunye nobisi olunamafutha aphantsi.
• Xa isuphu ifikelela kwi-consistance engqindilili, cima isitovu. 
• Thatha ezityeni. 
• Gxuma ukhilimu kwaye usebenze ushushu.

8)Iprotheyini ephezulu yeSobho yemifuno

izinto

• 1 umnqathe
• isiqingatha setheniphu
• isiqingatha setswele
• Iiglasi ezi-2 zamanzi
• Isiqingatha seglasi yeelentile
• 1 bay amagqabi
• Isiqingatha sepunipoin yeoli
• ityuwa

Kwenziwa njani?

• Beka ioyile ye-olive embizeni kwaye xa ishushu, yiqhotse itswele de lijike lipinki.
• Xuba itheniphu ecolekileyo, ikherothi kunye neqabunga le-bay kwaye upheke de imifuno ithambe.
• Yongeza amanzi kwaye ubilise umxube imizuzu embalwa.
• Faka iilentile kwaye upheke imizuzu engama-30 okanye de iilentile zithambile.
• Ngokuzikhethela, unokudibanisa kwaye uyihombise ngezithako ezahlukeneyo. 
• Khonza kushushu.

9) Isobho seCauliflower

izinto

• anyanisi
• namafutha omnquma
• igalikhi
• amazambane
• cauliflower
• cream ecocekileyo
• Umhluzi wenkukhu

Kwenziwa njani?

• I-Brown igalikhi kunye ne-anyanisi kwioli.
• Emva koko yongeza iitapile kunye nekholifulawa.
• Yongeza amanzi kwaye ubilise. 
• Yongeza ukhilimu ococekileyo kwaye upheke ixesha elithile.
• Isuphu yakho ikulungele ukuphakelwa.

10)Isuphu yeSpinatshi eCreamy

izinto

• anyanisi
• ibhotolo
• igalikhi
• isipinatshi
• Umhluzi wenkukhu
• cream plain
• Ijusi yelamuni

Kwenziwa njani?

• Fry i-anyanisi kunye negalikhi kwibhotela.
• Emva koko, faka umhluzi wenkukhu kwaye ubilise.
• ispinatshi Yongeza kwaye udibanise.
• Hlanganisa isobho kwi-blender. Yongeza ipepile kunye netyuwa.
• Hlaziya kwaye wongeze ijusi yelamuni.
• Ngaphambi kokukhonza isobho, yongeza ukhilimu kwaye udibanise kakuhle.

11) Isobho esiluhlaza kunye neetapile

izinto

• Isandla esi-1 se-broccoli
• isiqingatha seqela lesipinatshi
• Iitapile ezi-2 eziphakathi
• 1 itswele eliphakathi
• 1 + 1/4 ilitha yamanzi ashushu
• Icephe yeoli yeoli
• ityuwa, pepper

Kwenziwa njani?

• Yongeza itswele eligawuliweyo, isipinatshi kunye nebroccoli kwimbiza yesuphu. Yongeza ioli yeoli kunye nefry phezu kobushushu obuphantsi. 
• Yongeza ityuwa kunye nepepper. 
• Yongeza amanzi kwaye ubilise phezu kobushushu obuphantsi imizuzu eyi-10-15 kunye nesiciko sesiqingatha sembiza sivaliwe.
• Yongeza iitapile ezicoliweyo kwaye ubilise enye imizuzu eyi-10-15. 
• Yigaye kwi-blender kwaye usebenze ushushu.

12) Isobho seCelery

izinto

• 1 iziqwenga zecelery
• 1 itswele
• icephe lomgubo
• 1 iqanda lomthubi
• Ijusi yesiqingatha selamuni
• I-tablespoon ye-3 yeoli
• 1 ilitha yamanzi
• ityuwa, pepper

Kwenziwa njani?

• Qhotsa itswele olinqunqe ngeoyile embizeni.
• Yongeza i-celery egayiweyo kwitswele kwaye upheke de ithambe. 
• Yongeza umgubo kwi-celery ephekiweyo kwaye upheke imizuzu embalwa. 
• Emva kwale nkqubo, yongeza amanzi kwaye upheke imizuzu eyi-15-20. 
• Ukucwangcisa isobho, xuba ijusi yelamuni kunye neqanda leqanda kwisitya esahlukileyo. 
• Yongeza umhluzi wesobho kwi-lemon kunye nomxube weqanda kwaye udibanise. Yongeza lo mxube kwisuphu kwaye ugxobhoze. 
• Emva kokuba ibilise imizuzu embalwa, susa isuphu kwisitofu.

13)Isuphu yePea

izinto

• 1,5-2 iikomityi zee-ertyisi
• 1 itswele
• Iitapile enye ephakathi
• 5 iikomityi zamanzi okanye umhluzi
• I-3 tablespoons yeoli yeoli
• 1 ithisipuni yetyuwa kunye nepepper

Kwenziwa njani?

• I-peel amazambane kunye no-anyanisi kwaye uyinqumle ibe ngamacube. 
• Beka i-oyile kunye netswele embizeni kwaye uqhotse, uvuselele, de zibe pink. 
• Yongeza amazambane kwi-anyanisi eyosiweyo kwaye upheke kancinci. 
• Emva kokuba iifatata ziphekwe kancane, yongeza i-peas kwaye upheke ixesha elide. 
• Yongeza iikomityi ezi-5 zomhluzi okanye amanzi embizeni kwaye wongeze ityuwa. 
• Emva kokubilisa, pheka malunga nemizuzu eyi-10-15. 
• Emva kokupheka nokucima isitofu, ufefe ngepepper emnyama uze uyibeke kwi-blender. 
• Emva kokulungelelanisa ukuhambelana kwesobho ngamanzi abilayo, unokongeza ukhilimu ngokuzikhethela.

KONWABELE UKUTYA KWAKHO!

Umthombo: 1, 2, 3