ʻO ka sup Lentil puree - meaʻai me ka kiʻi, pehea e kuke ai i ka ʻono * ʻO Crossfit

Kāloti nui - 1 pc.
Pālū (mea ʻai a moa paha) - 1.1 l
Paprika honua - 1 tsp
Onion - 1 pc.
ʻO nā ʻōmato pala ʻula - 2 pcs.
Pākuʻi Tomato - 1 tbsp. l.
Nā līlū ʻulaʻula - 120 g
ʻO ka ʻoliva a me nā aila mea kanu ʻē aʻe - no ka palai ʻana
ʻO ka paʻakai hiki ke ʻono
Ka pepaʻeleʻele honua - ponoʻole
ʻO ka waiʻawa kawa (koho) - no ka hōʻike
Parsley - no ka hōʻike

Nā polokina 1.6 g
Momona 0.9 g
Kāpena Kāpena 4.6 g

Ma lalo iho kahi hoʻomākaukau hoʻomākaukau hoʻomākaukau maʻalahi me kahi kiʻi o kahi supo puree lentil momona.

Nā lawelawe i kēlā me kēia ipu: 2 lawelawe

Aʻo ʻanuʻu-ʻanuʻu

ʻO ka Lentil puree sup kahi mea ʻono, haʻahaʻa-calorie i hiki iā ʻoe ke hoʻomākaukau maʻalahi iā ʻoe iho ma ka home. Hoʻokumu ʻia ka sopeta meaʻai i ka moa moa a me nā ʻulaʻula ʻulaʻula. E hilinaʻi i kāu makemake a makemake. Inā makemake ʻoe e hana i kahi pā ʻai lau nahele, e hoʻohana i ka palaʻai mea kanu. Eia kahi maʻalahi o ke kiʻi paʻi kiʻi ʻanuʻu e hana i ka sopeta paprika puree momona i kūpono no nā PP. Mai ka papa inoa, pono ʻoe i kahi kāwili a kāwili paha.

KaʻAnuʻu 1

ʻO ka mea mua, hoʻomākaukau i nā meaʻai āpau o ka pā. E ana i ka huina pono o nā meli ʻulaʻula, paprika, a me ka paʻi kōmato. E ninini i ka pala i loko o kahi decanter (no ka maʻalahi), holoi i nā kāloti a me nā mea kanu.

KaʻAnuʻu 2

Lawe i ka ʻakaʻakai a ihi ia, holoi i ka mea kanu i loko o ka wai anuanu a ʻokiʻoki i loko o nā pahu kaulike. I mea e ʻole ai i nā maka wai i ka ʻoki ʻana i nā ʻakaʻaka, me ka hoʻohui i ka mea kanu, hoʻopulu pū nō hoʻi i ka pahi. Peel i nā kāloti, ʻokiʻoki i ke kumu me nā mea kanu a ʻoki i ka mea kanu i nā pahu e like ka nui me ka ʻaka.

KaʻAnuʻu 3

E kau i kahi ipu hohonu ma ke kapuahi, e ninini i kahi ʻoliva a i ʻole kekahi aila mea kanu ma lalo (hiki iā ʻoe ke kau i kahi ʻāpana o ka bata. E hoʻonohonoho i nā kāloti ʻokiʻoki a me nā ʻaka, kāwili maikaʻi a kāpīpī me ka paprika. Fry ma luna o ka wela haʻahaʻa no 3-5 mau minuke, e hoʻonāukiuki ana i kekahi manawa.

KaʻAnuʻu 4

I ka wā e maopopo ai nā ʻakaʻala a palupalu nā kāloti, e hoʻohui i nā lihi i holoi mua ʻia a hoʻomaloʻo a hui maikaʻi.

KaʻAnuʻu 5

E ninini i ka mea kanu a i ka moa moa i loko o ka workpiece i kahi kahawai lahilahi. Inā ʻoe i paʻakai i ka wai i ke kuke ʻana, ʻaʻole pono ʻoe e hoʻohui i ka paʻakai. Inā ʻaʻole, e hoʻohui i ka paʻakai a me ka pepa i kēia manawa.

KaʻAnuʻu 6

E hoʻokomo i ka paʻi kōmato i loko o kahi kōpena me nā mea hana ʻē aʻe. E hoʻōla maikaʻi, e kali no ka paila o ka bila, pani i ka uhi a ʻū i kahi ahi liʻiliʻi a palupalu nā hua lentil (ma kahi o 15-20 mau minuke).

KaʻAnuʻu 7

ʻOiai ke kuke ʻana o ka līlū, kālailai i nā ʻōmato. E holoi, ʻokiʻoki i ka ʻāpana paʻa o ka hoʻopili mea kanu a oki i ka ʻōmato i mau ʻāpana liʻiliʻi.

Hiki iā ʻoe ke waiho i ka peel, akā inā he mau minuke kou o ka manawa manawaleʻa, a laila ʻoi aku ka maikaʻi o ka hoʻowalewale ʻana i nā ʻōmato me ka wai paila a ihi i ka ʻili ma mua o ka ʻoki ʻana i ka mea kanu.

E hoʻokomo i nā ʻōmato i ʻokiʻoki ʻia i loko o kahi kō, e hoʻāla pono, kali a hiki i kona paila ʻana, a laila hoʻemi i ka wela a hoʻomau i ka kuke ʻana no nā mau minuke 5-7.

KaʻAnuʻu 8

Ma hope o ka manawa i hōʻike ʻia, e hoʻāʻo i ka sup, inā pono, ka paʻakai a i ʻole ka pepa. Wehe i ka wela a kū i mau minuke ʻelua. Hoʻololi i kahi pola blender a i ʻole puree pololei i kahi kōpena. Pono ʻoe e kiʻi i kahi nui like, like i ka kūlike ʻole i ka uala i kāwili ʻia i ka wai.

KaʻAnuʻu 9

ʻO ka ʻai lentil puree lentil puree i hoʻomākaukau ʻia me ka paprika i mākaukau. E ninini i loko o nā kīʻaha maikaʻi, e hoʻonaninani me nā mea kanu ʻoki liʻiliʻi ma luna a lawelawe me ka momona momona momona momona. Nanea i kāu pāʻina!