Iresiphi yeSophu eluhlaza yeVegan ngeOyile yeKhokhothi, iSpirulina, kunye nokutya okuPhezulu okungaphezulu

Umxholo

• Isuphu yobuGcisa obuhlaza
• Uphengululo lwe

Le iresiphi ikhethekileyo yeSobho sobuhle obuluhlaza ivela ku-Mia Stern, umpheki wokutya okukrwada kunye nomcebisi wezempilo oqinisekisiweyo ogqwesileyo kwisondlo esisekelwe kwizityalo. Emva koloyiko lomhlaza webele eneminyaka eyi-42, uStern wanikezela ubomi bakhe ekutyeni okunempilo, ngoku ayibhalayo kwibhlog yakhe, i-Organical Thin, kwaye ufundisa eBrooklyn Culinary (isikolo esitsha sokupheka esiqala iiklasi ngoJulayi 2017). Le suphu izele yimifuno emitsha, imifuno, kunye nezinye izithako zokutya eziphezulu ezifana negalikhi, i-spirulina, kunye ne-oyile yekhokhonathi-iqinisekile ukuba iyakwanelisa umnqweno wakho omnandi ngelixa uhambisa idosi enkulu yezondlo zokulwa nokudumba. Uluhlu lwesithako lunokuba lude, kodwa kuya kufuneka ube uninzi lwazo kwi-pantry yakho okanye efrijini. Ingcebiso yepro: Bamba ibhetshi enkulu, kwaye unokutya okunesikhenkcezisi, isidlo sasemini esinesondlo okanye ukhetho lwangokuhlwa ukukusindisa nakweyiphi na into "Andiziva ndipheka" okomzuzwana.

Isuphu yobuGcisa obuhlaza

Yenza: ii-servings ezi-6

Ixesha lilonke: imizuzu engama-35

Izithako

• I-zucchini ezi-3 ezincinci, zisikiwe kwii-intshi ezi-1/2-intshi
• I-oyile ye-olivu
• Ityuwa
• Ipelepele
• Umgubo wegalikhi
• I-2 ipepile ebomvu, i-cored kwaye isikwe kwiinqununu ezinkulu
• Iipuniwe ezi-2 zeoyile yekhokhonathi
• 2 itswele enkulu eswiti
• 5 iiglavu igalikhi, isiqingatha
• I-shallot e-1, inqunyulwe
• 1 i-leek, inqunyulwe kwaye ifakwe kakuhle
• Ipepile ebomvu
• Intloko ye-1 ye-broccoli, ityulwe ibe ngamaqhekeza amancinci
• 2 iikomityi baby arugula
• 1 igqabi elinamagqabi athambileyo e-Italiya
• I-15 enkulu yamagqabi e-basil
• Iikomityi ezi-2 zeeladisi emnandi (njengeRoma, ibhotolo, iBoston, okanye iBibb)
• Iikomityi ezi-2 eziphekiweyo zeembotyi ezimhlophe (i-cannelloni, okanye iimbotyi ezisentla)
• Iikomityi ezi-5 zamanzi
• I-1 lemon, i-juice kunye ne-zested
• Icephe eli-1 le-miso
• 1 ithisipuni spirulina
• I-1/2 indebe ye-walnuts
• Ikomityi ye-1/4 + itispuni yeoli yeoli
• 6 iipepile zeshishito
• Ikomityi ye-1/4 indebe yetamatisi eyomiswe lilanga
• I-radishes ezi-3, ezinqunqiweyo (ezikhethiweyo)

Imikhombandlela

1. Preheat oven ukuya kwi-450°F.
2. Gcoba i-zucchini ngeoli yeoli, ityuwa, i-pepper kunye ne-garlic powder ukunambitha. Dlulisela kwiphepha lokubhaka elenziwe ngesikhumba.
3. Phosa iipepile ezibomvu kunye no-1 anyanisi ngeoyile ye-olive, ityuwa, ipepile, kunye nomgubo wegalikhi ukunambitha, kwaye yongeza kwesinye isiqingatha sephepha lokubhaka, lahlukile kwi-zucchini.
4. Yosa imifuno malunga nemizuzu engama-20.
5. Ngelixa imifuno isosa, qala isuphu, Ioyile yekhokhonathi efudumeleyo kwimbiza yesitokhwe phezu kobushushu obuphakathi. Yongeza isiqingatha se-anyanisi, igalikhi, i-leek, kunye ne-shallot. Songa imizuzu emi-8 ukuya kweli-10 kubushushu obuphakathi. Ixesha ngetyuwa kunye nepepper kunye ne-red pepper flakes.
6. Yongeza i-broccoli, i-arugula, i-parsley, i-basil, i-lettuce, iimbotyi kunye namanzi. Ixesha kwakhona ngetyuwa nepepile.
7. Gubungela kwaye uzise kwi-thumba. Emva koko ubushushu obusezantsi busezantsi, yongeza incindi yelamuni, i-zest, i-miso, kunye ne-spirulina.
8. Susa imifuno ehovini. Yongeza i-zucchini kwisobho. Vala ubushushu kwaye udibanise isobho kwiibhetshi phezulu malunga nomzuzu we-1. (Sebenzisa i-blender yokuntywila kulusu lwe-chunkier.)

Ukuhombisa

1. Ukufudumala i-skillet kwisitofu esezantsi kwaye ungeze i-1/2 yekomityi ye-walnuts. Ukufudumala ngomzuzu omnye.
2. Fudumeza enye i-skillet kubushushu obuphakathi kwaye ungeze icephe leoyile yomnquma. Xa ioyile ishushu, yongeza iipepile ezintandathu zeshishito. Khangela iipelepele ukuya kwimizuzu embalwa kunye nexesha ngetyuwa. Vala ubushushu.
3. Hlanganisa i-pepper ebomvu ephekiweyo, i-anyanisi esele, utamatisi omisiwe ngelanga, ioli yeoli eseleyo, ityuwa kunye nepepper kwiprosesa yokutya.
4. Ncedisa isuphu kwizitya ezintandathu. Gcoba nganye nge-zest lemon, i-microgreens, i-shishito pepper, i-walnuts, iipuniwe ezi-2 zepilisi ebomvu, kunye ne-radish.

Ifoto: Mia Stern

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