ʻO ka sopa kōmakai Tuscan - meaʻai me ka kiʻi o ka hoʻomākaukau * ʻO Crossfit

ʻO Tomato (nui) - 3-4 pcs.
Zucchini - 2 pcs.
Onions - 1 pc.
Kālika - 2 cloves
Basil (hou) - mau lālā
ʻO kaʻaila Olive - e like me ka mea e pono ai
ʻO ka wai hoʻomaʻemaʻe - 250 ml
Palaoa maloʻo (ʻaʻohe hū) - 2 ʻāpana
ʻO ka paʻakai e ʻono
Nā mea ʻala a me nā condiment - pono ʻole
ʻO nā aniani ʻōmaʻomaʻo - kekahi mau lālā no ka hoʻonaninani

Nā Proteins 5 g
Momona 8.3 g
Kalepona 20 g

ʻO Tuscan Tomato Soup kahi ipu ʻono maikaʻi loa a kēlā me kēia kanaka e hoʻāʻo ai. He mea maʻalahi ka hana ʻana i ka ʻai dietary ma ka home. Ua lawa ka mālama pono ʻana i nā ʻōlelo aʻoaʻo i hōʻike ʻia i loko o ka papa ʻaina me nā kiʻi ʻanuʻu i kēlā me kēia me kēia.

Nā lawelawe i kēlā me kēia ipu: 5-6 lawelawe.

Aʻo ʻanuʻu-ʻanuʻu

Hana ʻia ka sopka Tuscan maʻamau me nā legume e like me nā pī. Akā he nui nā ʻano like ʻole i ka pā, a paipai mākou e hoʻomākaukau i kahi pā meaʻai me nā ʻōmato. Ma muli o ka nui o nā mea kanu i loko o ka sop waiū, huli ka ipu i mea wai. No ka hoʻoponopono ʻana i kēia, pono ʻoe e hoʻohui i ka berena hōʻole (i kēia hihia, ʻoi aku ka maikaʻi inā he hū ʻole). Mai hoʻokau i ka hana ʻana i kahi supaʻai no kekahi manawa lōʻihi. E hoʻomākaukau i nā huahana āpau a hoʻomaka i ka kuke ʻana e like me ka meaʻai me ke kiʻi.

KaʻAnuʻu 1

Pono mua ʻoe e holoi a paʻi i nā mea kanu me kahi kāwele pepa. ʻO Zucchini, inā ʻōpio, ʻaʻole pono e ʻili. ʻO ka mea mua, ʻokiʻoki i ka mea kanu i ka hapalua, a laila ʻokiʻoki i loko o nā cubes liʻiliʻi a kau i loko o kahi pola. I kēia manawa e mālama i nā ʻōmato. Pono lākou e ʻokiʻoki i ka hapalua a me kahi i wehe ʻia ai ka ʻau. ʻO ka mea aʻe, ʻokiʻoki i nā ʻōmato i nā ʻāpana liʻiliʻi ma ke kaulele a waiho i loko o kahi pola hohonu. Peel i nā aniani, holoi a ʻokiʻoki i mau apo hapalua lahilahi. E hoʻomākaukau i ʻelua mau kālika kālika a me ka basil.

KaʻAnuʻu 2

E hoʻohana i kahi pūkana nui me nā ʻaoʻao kiʻekiʻe (a i ʻole ka ipu kai kaumaha). E ninini i kahi aila ʻoliva. Ke hoʻomehana pono ka ipu, e hoʻokomo i ka zucchini ʻoki a me nā ʻaka, ka kālika maikaʻi a me kekahi mau lau basil i loko o ka ipu E hoʻomoʻi i kahi paʻakai a me ka simmer i nā mea ʻai ma kahi o ka wela.

KaʻAnuʻu 3

Ke palupalu ka zucchini a maopopo ka ʻaka, hoʻohui i nā ʻōmato ʻokiʻoki i ka pāpale.

'Lelo Aʻoaʻo! ʻO ka momona a ʻoi aku ka nui o nā kōmato, ʻoi aku ka momona o ka sopeta momona.

KaʻAnuʻu 4

Ma hope o nā ʻōmato, ninini 250 ml o ka wai i loko o ka pā. Inā makemake ʻoe, hiki iā ʻoe ke kuke i ka palaʻai mea kanu i mua a hoʻohui i ka sop. I kēia manawa ka paʻakai i ka sup, hoʻohui i kāu mea ʻala punahele a me nā mea ʻono a ʻūlū no 25 mau minuke i ka wela kūpono.

KaʻAnuʻu 5

E lawe i ka palaoa, ka palaoa hū ʻole, e wāwahi a waiho no kēia manawa.

KaʻAnuʻu 6

I ka hala ʻana o 25 mau minuke, e nānā inā mākaukau nā mea kanu. Pono lākou e palupalu. E hoʻohui i ka berena i hoʻomākaukau ʻia i ka pā i nā mea kanu. E hoʻoulu i ka sup a e kuke no 15 mau minuke hou aʻe. E hoʻāʻo me ka paʻakai. Inā he mea liʻiliʻi, a laila hoʻohui i kahi mea hou aʻe.

KaʻAnuʻu 7

I kēia manawa pono ʻoe e keʻakeʻa i ka sup me ka blender immersion i mea e lilo ai ke ʻano i kahi sopake puree.

KaʻAnuʻu 8

ʻO ia kēlā, mākaukau ka hupa kōmati homemade a hiki ke lawelawe ʻia. Ma mua o ka lawelawe ʻana, hiki iā ʻoe ke hoʻohui i kaʻaila kawa (momona momona ma mua o 15%) a kāpīpī ʻia me nā aniani ʻōmaʻomaʻo finia. Hāʻawi ʻia ka sup Tuscan maʻamau me ka puaʻa, akā no ke koho papaʻai, ʻoi aku ke kūpono o nā croutons maʻamau. Nanea i kāu pāʻina!