E ʻeli i kēia Kale Affordable Koma, Tomato, a me ka papa ʻaina ʻaina Soup Bean White

Anter

• ʻO Kele, ʻO Tomato, a me ka ʻAi Kopa Keʻokeʻo Keʻokeʻo
• Nā Pono
• Kuhikuhi

ʻO Affordable Lunches kahi moʻo e hōʻike ana i nā papa kuhikuhi momona a kumukūʻai hoʻi e hana ai ma ka home. Makemake hou? E nānā i ka papa inoa piha ma aneʻi.

Hana ʻo Soup i kahi koho hoʻomākaukau hoʻomākaukau maikaʻi loa - keu hoʻi ke kū pololei i mua e like me kēia kale a me ka papaʻaina hānai pīni keʻokeʻo.

Ma kahi o $ 2 no kēlā me kēia lawelawe, hōʻike kēia supa i ka mea kupanaha i hiki i nā pīni kēna. Kūpono nā pīni kēpau, kahi kumu maikaʻi o ka protein, a kumu kūʻai!

ʻO nā pīni Garbanzo (piʻinaʻi), no ka laʻana, kiʻekiʻe i ka protein, fiber, folate, iron, a me ka magnesium. Hoʻohana pū kēia kupa i kahi nui manawaleʻa o kale-waiwai waiwai kale, me ke kōmato, hoʻohui i ka nui o ka wikamina C.

Hoʻokahi lawelawe ʻana o kēia kopa i:

• 315 calories
• 16 gram o ka protein
• kiʻekiʻe o ka puluniu

Whip up a batch of this soup on Sunday to last you through the whole work week. Hiki nō hoʻi iā ʻoe ke hana i kēia vegan i ka vegan holoʻokoʻa ma ke kāpae ʻana i ka tī kaha grated.

ʻO Kele, ʻO Tomato, a me ka ʻAi Kopa Keʻokeʻo Keʻokeʻo

Nā lawelawe: 6

Kālā no kēlā me kēia lawelawe: $2.03

Nā Pono

• 2 kele. ʻaila ʻoliva
• 4 cloves kālika, ʻeli ʻia
• 1 leek, keʻokeʻo a me ka ʻāpana ʻōmaʻomaʻo māmā wale nō, diced
• 1 onioni melemele liʻiliʻi, ʻulaʻula
• 3 mau ʻūlū celery, diced
• 4 mau kāloti waena, ihi ʻia a ʻeli ʻia
• 1 28-oz. hiki i nā ʻōmato diced
• 1 kīʻaha diced a ihi ʻia kaʻuala gula Yukon
• 32 oz palaoa mea kanu
• 1 15-oz. hiki ke garbanzo beans, ninini a holoi ʻia
• 1 15-oz. hiki i nā pīni cannellini, ninini a holoi ʻia
• 1 pūpū Lacinato kale, kuʻi a ʻokiʻoki ʻia
• 1 tbsp Rosemary hou, ʻokiʻoki
• 2 tsp. hou thyme, ʻokiʻoki
• kai paʻakai a me ka pepa hou o ka honua, e ʻono
• grated Parmesan, no ka lawelawe ʻana (pono ʻole)

Kuhikuhi

1. E hoʻomehana i 2 punetēpō o ka aila ʻoliva i loko o kahi ipu waihona nui ma luna o ka wela wela.
2. Hoʻohui i loko o ka kālika, leek, onion, celery, a me nā kāloti. ʻO ka wā me ka paʻakai kai a me ka pepa hou. Hoʻomoʻa i nā mea kanu, hoʻohuihui i kekahi manawa a palupalu, ma kahi o 5-7 mau minuke.
3. Hoʻohui i loko o ka kōmato diced a kuke i 5 mau minuke. E hoʻohui i kaʻuala a me ka palaʻai mea kanu. Lawe mai i kahi simmer.
4. Mash ka hapalua o nā pīni cannellini. I ka manawa e hoʻomoʻa ai, e hoʻohui i ka kale a me nā pī. E hoʻohaʻahaʻa i ka wela, uhi, a kuke ma kahi o 15-20 mau minuke, a palupalu ka ʻuala. E hoʻoulu i nā mea kanu.
5. E lawelawe me Parmesan i kuʻi hou ʻia, inā makemake ʻia.

ʻ .lelo aʻoaʻo Pro ʻO ka hana ʻana i kāu palaʻai mea kanu ponoʻī ma ka home kahi ala maikaʻi loa e mālama i ke kālā. Paʻahau i nā ʻoki kāloti maʻemaʻe, ʻili onion, luna leek, a me nā hopena mea kanu i loko o kahi ʻeke pale hau paʻa a hana i kahi ʻōpala ke lawa ʻoe.

He kahu loea ʻo Tiffany La Forge, mea hoʻomohala hoʻomākaukau, a me ka mea kākau meaʻai e holo nei ka blog ʻo Parsnips a me Pastries. Kālele kāna blog i ka meaʻai maoli no ke ola kaulike, nā loina kau, a me nā ʻōlelo aʻo olakino hiki maʻalahi. Ke noho ʻole ʻo ia i ka lumi kuke, ʻoluʻolu ʻo Tiffany i ka yoga, ka hele wāwae, ka huakaʻi, ka mahiʻai meaola, a ke kau pū nei me kāna corgi, ʻo Cocoa. E kipa iā ia ma kāna blog a i ʻole ma Instagram.