ʻO ka Vegan Green Soup Recipe me ka ʻaila niu, Spirulina, a me nā meaʻai nui hou aku

Anter

• Kopa Nani ʻōmaʻomaʻo
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ʻO kēia meaʻai maʻamau no ka Green Beauty Soup no Mia Stern, he mea kuke ʻai maka a me ke kākāʻōlelo aʻoaʻo holistic hōʻoia no ka loea i ka meaʻai ma ka mea kanu. Ma hope o ka makaʻu ʻana i ka maʻi maʻi umauma i ka makahiki 42, ua hoʻolaʻa ʻo Stern i kona ola i ka ʻai olakino, ʻo ia kāna moʻolelo ma kāna blog, Organically Thin, a aʻo ʻia ma Brooklyn Culinary (he kula kuke hou e hoʻomaka ana i nā papa ma Iulai 2017). ʻO kēia hupa piha o nā mea kanu hou, nā mea kanu, a me nā mea pono ʻē aʻe e like me kālika, spirulina, a me ka aila niu-e māʻona i kou makemake momona i ka lawelawe ʻana i kahi lā nui o nā mea momona hakakā. Lōʻihi paha ka papa inoa mea hoʻohui, akā paʻa ʻoe i ka hapa nui o lākou i loko o kāu waihona a me ka pahu hau. Manaʻo kōkua: E ʻohi i kahi pūʻulu nui, a loaʻa iā ʻoe kahi ʻaina awakea a i ʻole ʻaina ahiahi e hoʻopakele iā ʻoe i kekahi manawa "ʻAʻole wau makemake e kuke".

Kopa Nani ʻōmaʻomaʻo

Hana: 6 mau lawelawe

Huina manawa: 35 minuke

Nā mea hoʻohui

• 3 zucchini liʻiliʻi, ʻoki ʻia i loko o nā ʻāpana 1/2-iniha
• Aila Olive
• Paakai
• Pepa
• Kāleka pauka
• 2 mau ʻulaʻula, cored a ʻokiʻoki i mau ʻāpana nui
• 2 punetune aila niu
• 2 mau aniani ʻono nui, ʻoki ʻia
• 5 mīkina lima kālika, ʻoki ʻia
• ʻOka, ʻokiʻoki
• 1 leek, ʻoki ʻia a pulu maikaʻi
• Nā pepelu ʻulaʻula
• 1 poʻo broccoli, ʻoki ʻia i loko o nā ʻāpana liʻiliʻi
• 2 mau kīʻaha arugula
• 1 pūpū pālahalaha Italia pālahalaha
• 15 lau basil hou nui
• 2 mau kīʻaha lettuce (e like me ka romaine, ka bata, Bosetona, a Bibb paha)
• 2 kīʻaha piʻi keʻokeʻo i kuke ʻia (cannelloni, a i ʻole nā ​​​​piʻi ʻākau)
• 5 mau kīʻaha wai
• 1 lemona, wai a me zicated
• Miso punetune 1
• 1 teaspoon spirulina
• 1/2 kīʻaha walnuts ʻokiʻoki
• 1/4 kīʻaha + 1 ʻalani ʻoliva aila
• 6 mau pepa shishito
• 1/4 kīʻaha ʻōmato maloʻo i ka lā
• 3 radishes, ʻoki liʻiliʻi (ke koho)

Nā kuhikuhi

1. Preheat umu a hiki i 450 ° F.
2. E kiola i ka zucchini me ka aila ʻoliva, ka paʻakai, ka pepa, a me ka pauka kālika e ʻono ai. Hoʻololi i kahi pepa baking-lined.
3. E hoʻokuʻu i nā pepaʻulaʻula a me ka 1 onion me kaʻailaʻoliva, ka paʻakai, ka pepa, a me ka pauka kālika eʻono ai, a hoʻohui i ka hapalua o ka pepa bakena, e hoʻokaʻawaleʻia mai ka zucchini.
4. E hoʻomoʻa i nā mea kanu no kahi o 20 mau minuke.
5. ʻOiai e hoʻomoʻa ʻia nā mea ʻai, e hoʻomaka i ka sup, ʻAila niu mehana i loko o ka ipuhao waihona ma luna o ka wela mehana. Hoʻohui i ka hapalua o ka ʻaka, kālika, leek, a me ka palaoa. Kālua no 8 a 10 mau minuke i ka wela mehana. E kau i ka paʻakai a me ka pepa a me nā ʻāpana ʻulaʻula.
6. Hoʻohui i ka broccoli, arugula, pāhiri, basil, lettuce, nā pīni, a me ka wai. Hoʻomoʻa hou i ka paʻakai a me ka pepa.
7. E uhi a e hoʻolapalapa. A laila hoʻohaʻahaʻa i ka mahana i lalo, e hoʻohui i ka wai lemon, zest, miso, a me spirulina.
8. Wehe i nā mea kanu mai ka umu. E hoʻohui i ka zucchini i ka soup. E hoʻopau i ka wela a kāwili i ka sup i nā ʻōhua ma kahi kiʻekiʻe ma kahi o 1 mau minuke. (E hoʻohana i ka blender immersion no kahi ʻano chunkier.)

E hoʻonani

1. E hoʻomehana i kahi pūkana ma ke kapuahi ma ka haʻahaʻa a hoʻohui i 1/2 mau kīʻaha walnuts i ʻoki ʻia. Pumehana no hoʻokahi minuke.
2. E hoʻomoʻa i kahi skillet ʻē aʻe ma ka wela waena a hoʻohui i kahi punetune o ka ʻaila ʻoliva. Ke wela ka aila, e hoʻohui i ʻeono mau pepa shishito. E puhi i ka pepa a hiki i kekahi mau minuke a hoʻomoʻi me ka paʻakai. E hoʻopau i ka wela.
3. E hui pū i nā pepa ʻulaʻula i hoʻomoʻa ʻia, ke koena aniani, nā tōmato maloʻo i ka lā, ka ʻaila ʻoliva i koe, ka paʻakai, a me ka pepa i ka mīkini meaʻai.
4. E lawelawe i ka sopa i loko o ʻeono kīʻaha. E hoʻonani i kēlā me kēia me ka lemona zest, microgreens, shishito peppers, walnuts, 2 punetēpō o ka ʻulaʻula pepa, a ʻokiʻoki liʻiliʻi ʻia.

Kiʻi: Mia Stern

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