Sue I Lenei Tala lelei Kale, Tomato, ma le White Bean Soup Lunch Recipe

Anotusi

• Kale, Tomato, ma le Sinasina Sopeti Paʻepaʻe Fualaʻau
• Vaega
• Faʻasinoga

Affordable Lunches o se faasologa o loʻo faʻaalia mai ai meaai lelei ma taugofie e fai i le fale. Manaʻo nisi? Siaki le lisi atoa ii.

E faia e le supo se filifiliga lelei tele mo le taumafataga - aemaise pe a fai e saʻo i luma e pei o lenei kale ma le paepae supo fua o fua.

Pe tusa ma le $ 2 i le taumafataga, o lenei supo e faʻamamafaina ai le ofoofogia o apa apa. E mafai ona tuu apa apa, o se puna lelei o polotini, ma taugofie!

Pipi Garbanzo (pipiʻi), mo se faʻataʻitaʻiga, e maualuga i polotini, alava, folate, uʻamea, ma le magnesium. O lenei supo e faʻaaogaina foʻi le tele o vailaʻau e mauʻoa i le antioxidant, faʻatasi ai ma le tamato, e faʻaopoopoina le tele o vaitamini C.

Tasi le sapalai o lenei supo ei ai:

• 315 kalori
• 16 kalama o porotini
• maualuga aofaʻi o alava

Faʻafefe se vaega o lenei supo i le Aso Sa e te tumau ai i le atoa vaiaso faigaluega. Oe mafai foi faia lenei supo vegan atoa i le lafoa o le kesi valavala.

Kale, Tomato, ma le Sinasina Sopeti Paʻepaʻe Fualaʻau

Auaunaga: 6

Tau ile tautua: $2.03

Vaega

• 2 kulimi suauʻu olive
• 4 cloves kaliki, tuʻuina
• 1 leek, paʻepaʻe ma le malamalama lanumeamata vaega na, diced
• 1 tamai onika samasama, diced
• 3 stalks seleri, diced
• 4 karoti feololo, fofoʻe ma faʻamaʻa
• 1 28-oz mafai tamai tomi
• 1 ipu faʻapipiʻi ma fofoʻeina pateta auro a Yukon
• 32 oz supo fualaʻau
• 1 15-oz mafai garbanzo pi, faʻamago ma fufulu
• 1 15-oz mafai cannellini pi, faʻamago ma fufulu
• 1 fuifui Lacinato kale, gagau ma tata
• 1 kulimi fou rosemary, tata
• 2 tsp. fou lau, tipi
• sami masima ma fou faʻasosoina pepa, ia tofo
• grated Parmesan, mo le tautuaina (tuu i le faitalia)

Faʻasinoga

1. Faʻavevela 2 sipuni o le suauʻu olive i totonu o le faʻaputuga vai tele i luga o le vevela.
2. Faʻaopopo i le kaliki, liki, aniani, seleri, ma kāloti. Vaitaimi ma masima sami ma fou pepa palapala. Kuka fualaʻau, faʻaoso faʻasolosolo seʻia faʻamalūlūina, tusa ma le 5-7 minute.
3. Faʻaopopo i le tamato tomi ma kuka le isi 5 minute. Faʻaopopo i le pateta ma fualaʻau fualaʻau. Aumai i se simmer.
4. Mash afa o pi cannellini. A oso loa, faʻaopopo le kale ma pi. Tuʻu ifo i lalo le vevela, ufiufi, ma kuka pe a ma le 15-20 minute, seʻia palasi le pateta. Tago i laulaau.
5. Auauna ma Parmesan fou grated, pe a manaʻomia.

Faʻamatalaga fesoasoani Faia o sau oe lava fualaʻau fualaʻau i le fale o se sili auala e sefe ai tupe. Faʻamama peelings karoti mama, aniani paʻu, liki tumutumu, ma fualaʻau faʻaiʻuina i totonu o se pusa 'aisa malulu' aisa ma faia se faaputuga o supo pe a lava oe.

Tiffany La Forge o se tagata kuka faʻapitoa, fai meaʻai fua, ma le tusitala meaʻai o loʻo faʻatautaia le blog Parsnips ma Pastries. O lana blog e taulaʻi i meaʻai moni mo se olaga paleni, fua o vaitau, ma faʻalatalata atu i le soifua maloloina fautuaga. A le i ai o ia i le umukuka, e fiafia Tiffany i yoga, savaliga sopo, faimalaga, fai togalaau aina, ma tafafao ma ana corgi, Cocoa. Asiasi ia te ia i lana blog poʻo luga o le Instagram.