Ukudla Kwesobho Lemifino - 13 Low-calorie Soup Recipes

Ngenkathi senza ukudla, selulekwa ukuthi sidle imifino eminingi. Kunesizathu esihle kakhulu salokhu, kunjalo. Imifino inama-kilojoule aphansi. Futhi iqukethe i-fiber, okuyisakhi esibaluleke kakhulu esizosisekela kule nqubo ngokusigcina sigcwele. Singapheka imifino ngezindlela eziningi ezahlukene. Kodwa uma sidla ukudla, sidinga izindlela zokupheka ezinekhalori ephansi, ezisebenzayo nezinomsoco. Indlela ewusizo kakhulu yokufeza lokhu ngokusebenzisa amasobho emifino. Singakhululeka lapho senza isobho lemifino yokudla. Ngisho nokudala. Nakuba inikeza ithuba lokusebenzisa imifino ehlukene, singasebenzisa nemifino esiyithandayo.

Sihlanganise izindlela zokupheka zesobho zemifino ezosinika inkululeko yokunyakaza. Unenkululeko yokwengeza noma ukususa izithako ezintsha lapho wenza lezi sobho zemifino. Ungakwazi ukwenza ngokwezifiso isobho ngokuvumelana nezindlela zokupheka zabo. Nazi izindlela zokupheka zesobho lemifino ezizokusiza ukuthi uzuze okuthandwayo okumangalisayo…

Ukudla Kwesobho Lemifino Recipes

1) Yidla Isobho Lemifino Nge-Garlic

izinto

• 1 inkomishi eqoshiwe i-broccoli, izaqathe, upelepele obomvu, uphizi
• 6 i-clove yegalikhi
• 1 u-anyanisi ophakathi
• 2 wezipuni othosiwe kanye oats oyimpuphu
• usawoti
• Upelepele omnyama
• 1 ithisipuni yamafutha

Kwenziwa kanjani?

• Shisisa amafutha ebhodweni bese ufaka u-garlic no-anyanisi. 
• Rosa kuze kube kopinki kokubili.
• Engeza imifino eqoshiwe futhi gazinga eminye imizuzu engu-3-4. 
• Faka cishe izingilazi zamanzi ezi-2 nohhafu bese ulinda ukuthi ingxube ibile.
• Pheka emlilweni omncane noma ophakathi kuze kube yilapho imifino isiphekwe kahle.
• Faka usawoti kanye nopelepele.
• Faka isobho ku-blender.
• Engeza ingxube ye-oat eyimpuphu esobho bese ubilisa enye imizuzu engu-3. 
• Isobho lakho selilungele ukuphakelwa!

2)Isobho Semifino Eshisa Amafutha

izinto

• 6 u-anyanisi ophakathi
• 3 utamatisi
• 1 iklabishi elincane
• 2 pepper eluhlaza
• 1 isixha se-celery

Kwenziwa kanjani?

• Sika imifino ibe yizicucu ezincane. Yifake ebhodweni bese wengeza amanzi anele ukuyivala.
• Engeza izinongo njengoba uthanda futhi ubilise phezu kokushisa okuphezulu cishe imizuzu eyi-10. 
• Nciphisa ukushisa kube phakathi futhi upheke kuze kube yilapho imifino ithenda. 
• Ungangeza amakhambi amasha futhi uphake.

3)Isobho Lemifino Ehlanganisiwe

izinto

• 1 u-anyanisi
• 1 isiqu se-celery
• 2 izaqathe eziphakathi
• 1 upelepele obomvu
• 1 pepper eluhlaza
• Izambane elilodwa eliphakathi
• 2 i-zucchini encane
• 1 bay amaqabunga
• Ingxenye yengilazi yetiye ye-coriander
• 2 i-clove yegalikhi
• 5 izinkomishi zamanzi

Kwenziwa kanjani?

• Gweba izithako bese uzifaka ebhodweni elikhulu. 
• Faka amanzi bese uwayeka abile.
• Ngemva kokubilisa isikhashana, vala isigamu sesivalo esivulekile futhi unciphise ukushisa.
• Bilisa cishe imizuzu engama-30 kuze kube yilapho imifino isithambile.
• Ungayifaka ku-blender uma uthanda. 
• Khonza ngamahlamvu e-bay.

4) Enye Iresiphi Yesobho Lemifino Ehlanganisiwe

izinto

• Iklabishi
• anyanisi
• utamatisi
• Upelepele womhlabathi
• Uwoyela owuketshezi
• Ikhefu likaDaphne
• Upelepele omnyama
• usawoti

Kwenziwa kanjani?

• Okokuqala usike u-anyanisi.
• Engeza imifino bese ubilisa ngamanzi. 
• Faka upelepele nosawoti.
• Lapho imifino isithambile, yisuse esitofini. 
• Ungayifaka ku-blender uma uthanda.
• Khonza isobho lishisa.

5) Isobho Semifino Ehlanganisiwe Ekhilimu

izinto

• 2 izinkomishi (ubhontshisi, ukholifulawa, izaqathe, uphizi)
• 1 u-anyanisi omkhulu
• 5 i-clove yegalikhi
• 2 wezipuni zamafutha
• Izingilazi ezi-2 nohhafu zobisi (sebenzisa ubisi lwe-skim)
• usawoti
• Upelepele omnyama
• amanzi uma kudingeka
• 2 wezipuni ushizi ogayiwe ukuhlobisa

Kwenziwa kanjani?

• Shisisa amafutha ebhodweni. 
• Faka u-garlic no-anyanisi, gazinga kuze kube pink.
• Engeza imifino bese uthosa cishe imizuzu emi-3 ngaphezulu.
• Faka ubisi bese uletha ingxube ngamathumba.
• Yehlisa isitofu. Vula isivalo sebhodwe upheke imifino ize ithambe.
• Vumela ingxube iphole. Hlanganisa ku-blender kuze kube yilapho uthola ingxube ebushelelezi.
• Ungakwazi ukwengeza amanzi ukuze unciphise uma uthanda. Gcoba ngoshizi ogayiwe bese uphake kushisa.

6) Isobho Lemifino Egayiwe

izinto

• 2 u-anyanisi
• 2 amazambane
• 1 isanqante
• 1 i-zucchini
• isilimo esidliwayo esinamagatsha anamanzi
• 15 ubhontshisi oluhlaza
• 2 wezipuni zamafutha omnqumo
• 2 wezipuni kafulawa
• 1 ithisipuni kasawoti
• 6 izingilazi zamanzi noma umhluzi

Kwenziwa kanjani?

• Chop u-anyanisi. 
• Geza, uhlanze futhi usike kahle eminye imifino.
• Faka amafutha epanini bese ushisa. 
• Engeza u-anyanisi neminye imifino. Govuza gazinga imizuzu emi-5.
• Faka ufulawa uhlanganise. Faka usawoti namanzi.
• Pheka emlilweni omncane ihora elingu-1. Yibeke nge-blender.
• Ungakwazi ukuphakela ngesinkwa esithosiwe.

I-7) Isobho Lemifino Yemifino Ephansi Ngamafutha

izinto

• Ingxenye yenkomishi izaqathi eziqoshiwe
• 2 izinkomishi ezincane oqoshiwe bell pepper
• 1 inkomishi encane anyanisi oqoshiwe
• 1 inkomishi zucchini oqoshiwe
• ingcosana yesinamoni
• Usawoti kanye nopelepele
• 6 izingilazi zamanzi
• 2 wezipuni ukhilimu onamafutha aphansi
• Ingxenye yengilazi yobisi olunamafutha aphansi
• Uhhafu wethisipuni likafulawa wommbila

Kwenziwa kanjani?

• Bilisa yonke imifino kuze kube yilapho amanzi owangezayo encipha ngesigamu.
• Faka ufulawa wommbila oxutshwe nosawoti kanye nopelepele nobisi olunamafutha amancane.
• Lapho isobho lifinyelela ukuvumelana okukhulu, cisha isitofu. 
• Faka ezitsheni. 
• Faka ukhilimu bese ukhonza kushisa.

8)Isobho Semifino Yemifino Ephakeme Amaprotheni

izinto

• 1 isanqante
• uhhafu wetheniphu
• uhhafu ka-anyanisi
• 2 izingilazi zamanzi
• Ingxenye yengilazi ye-lentils
• 1 bay amaqabunga
• Ingxenye yesipuni samafutha
• usawoti

Kwenziwa kanjani?

• Faka amafutha e-olive ebhodweni futhi uma sekushisa, gazinga u-anyanisi uze uphenduke pink.
• Hlanganisa itheniphu eqoshwe kahle, isanqante kanye neqabunga le-bay bese upheka kuze kuthambe imifino.
• Faka amanzi bese ubilisa ingxube imizuzu embalwa.
• Faka ama-lentile bese upheka imizuzu engu-30 noma kuze kube yilapho ama-lentil ethambile.
• Ngokuzikhethela, ungayihlanganisa futhi uyihlobise ngezithako ezahlukene. 
• Khonza kushisa.

9) Isobho lekholifulawa

izinto

• anyanisi
• amafutha omnqumo
• garlic
• amazambane
• ukholifulawa
• ukhilimu ohlanzekile
• Umhluzi wenkukhu

Kwenziwa kanjani?

• Gcoba u-garlic no-anyanisi emafutheni.
• Bese wengeza amazambane kanye nokholifulawa.
• Faka amanzi ubilise. 
• Engeza ukhilimu ohlanzekile bese upheka isikhashana.
• Isobho lakho selilungele ukuphakelwa.

10)Isobho Sespinashi Elimnandi

izinto

• anyanisi
• ibhotela
• garlic
• Spinach
• Umhluzi wenkukhu
• ukhilimu ongenalutho
• Ijusi likalamula

Kwenziwa kanjani?

• Fry the anyanisi nesweli ebhotela.
• Okulandelayo, faka umhluzi wenkukhu bese ubilisa.
• isipinashi Engeza uhlanganise.
• Hlanganisa isobho ku-blender. Faka upelepele nosawoti.
• Phinda ushise futhi wengeze ijusi kalamula.
• Ngaphambi kokukhonza isobho, engeza ukhilimu uhlanganise kahle.

11) Isobho Eliluhlaza Namazambane

izinto

• Isandla esingu-1 se-broccoli
• ingxenye yesixha sesipinashi
• 2 izambane eliphakathi
• 1 u-anyanisi ophakathi
• 1 + 1/4 amalitha amanzi ashisayo
• Isipuni samafutha omnqumo
• Usawoti, pepper

Kwenziwa kanjani?

• Faka u-anyanisi oqoshiwe, isipinashi kanye ne-broccoli embizeni yesobho. Engeza amafutha omnqumo futhi gazinga phezu kokushisa okuphansi. 
• Faka usawoti kanye nopelepele. 
• Faka amanzi bese ubilisa emlilweni omncane imizuzu eyi-10-15 ngesivalo sebhodwe sivaliwe.
• Engeza amazambane aqoshiwe futhi ubilise enye imizuzu engu-10-15. 
• Hlanganisa ku-blender bese ukhonza ushisa.

12) Isobho se-Celery

izinto

• 1 isilimo esidliwayo esinamagatsha anamanzi
• 1 u-anyanisi
• isipuni sikafulawa
• 1 isikhuphasha seqanda
• Ijusi yesigamu selamula
• 3 wezipuni zamafutha
• Ilitha elilodwa lamanzi
• Usawoti, pepper

Kwenziwa kanjani?

• Thosa u-anyanisi owuqobe emafutheni ebhodweni.
• Engeza isilimo esidliwayo esinamagatsha anamanzi ku-anyanisi bese upheka ndawonye kuze kube lula. 
• Engeza ufulawa ku-celery ephekiwe bese upheka imizuzu embalwa eyengeziwe. 
• Ngemuva kwale nqubo, engeza amanzi bese upheka imizuzu engu-15-20. 
• Ukuze wenze isobho, gcoba ijusi kalamula kanye neqanda leqanda endishini ehlukile. 
• Faka umhluzi wesobho kumxube welamula neqanda bese uhlanganisa. Faka le ngxube esobhoni ugovuze. 
• Ngemva kokubilisa eminye imizuzu embalwa, susa isobho esitofini.

13)Isobho likaPea

izinto

• 1,5-2 izinkomishi uphizi
• 1 anyanisi
• Izambane elilodwa eliphakathi
• 5 izinkomishi amanzi noma umhluzi
• 3 wezipuni zamafutha omnqumo
• 1 ithisipuni kasawoti kanye nopelepele

Kwenziwa kanjani?

• Hlanza amazambane kanye no-anyanisi bese uwasika ama-cubes. 
• Faka amafutha no-anyanisi ebhodweni uthose, ugovuze, kuze kube pink. 
• Faka amazambane ku-anyanisi othosiwe bese upheka kancane. 
• Ngemuva kokuthi amazambane aphekwe kancane, engeza uphizi bese upheka isikhashana eside. 
• Faka izinkomishi ezi-5 zomhluzi noma amanzi ebhodweni bese ufaka usawoti. 
• Ngemuva kokubilisa, pheka cishe imizuzu engu-10-15. 
• Ngemuva kokupheka nokuvala isitofu, ufafaze upelepele omnyama bese uyibeka ku-blender. 
• Ngemva kokulungisa ukuhambisana kwesobho ngamanzi abilayo, ungakwazi ukwengeza ukhilimu ngokuzikhethela.

JABULELA UKUDLA KWAKHO!

Izithenjwa: 1, 2, 3