Khawb Mus Rau Qhov Nqis Tshaj Hauv Qab No Kale, Lws Suav, thiab Daim Ntawv Qhia Ua Si Dawb Bean

Zoo Siab

• Kale, Lws Suav, thiab Daim Ntawv Qhia Qhia Ua Taum Kua Taum
• Cov khoom xyaw
• Cov Lus Qhia

Nqaij su khoom pheej yig yog cov koob uas nthuav tawm cov khoom noj muaj txiaj ntsig thiab ua zaub mov noj kom tsim nyog los ua hauv tsev. Xav tau ntau? Txheeb xyuas tag nrho cov npe ntawm no.

Kua zaub ua rau kev xaiv cov zaub mov zoo noj - tshwj xeeb tshaj yog thaum nws ua ncaj nraim li daim ntawv qhia kale thiab taum dawb taum no.

Ntawm tsuas yog hais txog $ 2 ib qho kev ua haujlwm, cov kua zaub no sawv tawm xav tsis thoob uas tau khaws cov kaus poom taum. Cov kaus poom taum yooj yim, qhov zoo ntawm cov protein, thiab pheej yig!

Piv txwv li Garbanzo taum pauv (chickpeas), piv txwv li, yog muaj protein ntau, fiber ntau, folate, hlau, thiab magnesium. Cov kua zaub no tseem siv cov tshuaj antioxidant-nplua nuj kale uas, nrog rau lws suav, ntxiv cov vitamin C ntau.

Ib qho ntawm cov kua zaub no muaj:

• 315 calories
• 16 gram ntawm cov protein
• siab ntau ntawm cov fiber

Koom tes nrog cov kua zaub no rau hnub Sunday yuav kom koj nyob tag nrho lub lim tiam ua haujlwm. Koj tuaj yeem ua cov kua zaub no cov vegan los ntawm kev txiav grated cheese.

Kale, Lws Suav, thiab Daim Ntawv Qhia Qhia Ua Taum Kua Taum

Cov kev pab: 6

Tus nqi ib qho kev pab: $2.03

Cov khoom xyaw

• 2 tbsp. txiv roj roj
• 4 cloves qej, minced
• 1 lub hau, dawb thiab lub teeb ntsuab ntsuab xwb, tsuav nqaij
• 1 me me daj dos, tsuav nqaij
• 3 kab ntoo zaub kav, xas lav
• 4 cov roj nruab nrab, tev thiab tsuav
• 1 28-oz. tuaj yeem muab cov txiv lws suav
• 1 khob tsuav thiab tev Yukon kub qos yaj ywm
• 32 oz. zaub broth
• 1 15-oz. tuaj yeem noj cov taum garbanzo, qaug dej thiab rinsed
• 1 15-oz. cannellini taum, qaug dej thiab rinsed
• 1 pawg Lacinato kale, qia thiab txhoov
• 1 tbsp. tshiab rosemary, txhoov
• 2 tsp. tshiab thyme, tws
• hiav txwv ntsev thiab freshly av kua txob, mus saj
• grated Parmesan, rau kev ua haujlwm (yeem)

Cov Lus Qhia

1. Tshav kub 2 diav ntawm txiv roj roj nyob rau hauv lub lauj kaub loj loj tshaj hauv nruab nrab kub.
2. Ntxiv rau hauv qej, leek, dos, celery, thiab carrots. Lub caij nrog hiav txwv ntsev thiab kua txob hauv av. Ua noj zaub, nplawm qee zaus kom txog thaum ua kom tawv nqaij, txog 5-7 feeb.
3. Ntxiv rau hauv txiv lws suav uas tsuav thiab ua lwm 5 feeb. Ntxiv rau hauv cov qos yaj ywm thiab zaub kua zaub. Nqa mus rau qhov chaw simmer.
4. Mash ib nrab ntawm cov taum cannellini. Ib zaug simmering, ntxiv rau hauv kale thiab taum. Txo qhov cua sov, npog, thiab ua noj rau txog 15-20 feeb, kom txog thaum cov qos yaj ywm ua rau kev sib tw. Do hauv cov tshuaj ntsuab.
5. Pab nrog freshly grated Parmesan, yog tias xav tau.

Cov taub hau Ua koj tus kheej cov zaub ntsuab hauv tsev yog txoj hauv kev zoo kom txuag nyiaj. Khov zaub ntug hauv paus loj cov tawv ntoo tawv, dos tawv, daim tawv me, thiab cov zaub ua tiav rau hauv lub taub yees lub freezer-ruaj ntseg thiab ua ib pawg ntawm cov kua zaub thaum koj muaj txaus.

Tiffany La Forge yog tus kws ua zaub mov tshaj lij, tsim qauv qhia zaub mov, thiab tus sau khoom noj khoom haus uas sau ua blog Parsnips thiab Cov Ncuav Qab Zib. Nws blog tsom cov zaub mov tiag tiag rau lub neej muaj txiaj ntsig, zaub mov noj raws caij nyoog, thiab cov lus qhia txog kev noj qab haus huv tau yooj yim. Thaum nws tsis nyob hauv chav ua noj, Tiffany nyiam yoga, hiking, mus ncig, ua teb organic, thiab dai nrog nws tus corgi, Cocoa. Mus ntsib nws ntawm nws blog lossis hauv Instagram.