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Supă de fasole roșie și cartof dulce

joi, octombrie 31, 2019
|
scris de World Class Romania

Această supă vegetariană are doza perfectă de proteine pentru zilele cu antrenament și este suficient de bună cât să treacă drept comfort food (dar fără extracalorii).

Timp de preparare: 70 de minute
Cantitățile sunt calculate pentru 4 porții

Ingrediente

1 cartof dulce mare, tăiat cubulețe
O conservă de boabe de fasole roșie (de circa 500 grame), clătite și scurse bine
4 căni supă de legume
O lingură ulei de măsline
O ceapă mare, tocată mărunt
2 căței de usturoi, mărunțiți
O linguriță de chimion mărunțit
Un sfert linguriță de chimen dulce
¾  linguriță coriandru măcinat
Piper proaspăt măcinat, pentru gust
Sare, după gust
2 linguri zeamă de lămâie
Iaurt grecesc (pentru servire)
Cimbru verde (pentru ornare)

Pentru supa de legume

5 căni apă plată
O ceapă mare, tăiată în 4 bucăți
O rădăcină de țelină
O rădăcină de păstârnac
2 morcovi

Mod de preparare

  1. Încinge uleiul de măsline într-o oală adâncă. Varsă ceapa tocată și ține-o pe foc până când se rumenește; 6-8 minute. Completează cu usturoiul, coriandru, chimionul, piperul și sotează pentru încă 1-2 minute în plus.
  2. După ce ceapa și usturoiul s-au rumenit, adaugă supa de legume*, boabele de fasole și cartoful dulce. Completează cu sare după gust. Lasă totul pe foc timp de 30 de minute sau până când cartoful dulce este bine fiert.
  3. Cu ajutorul unei spumiere, ia 2-3 palete de boabe de fasole și cartof dulce și pune-le deoparte.
  4. Cu ajutorul unui blender vertical, pasează ingredientele rămase în oală.
  5. Varsă înapoi în vas boabele de fasole și cartoful dulce și mai lasă la fiert timp de 15 minute.
  6. Adaugă sucul de lămâie și sare, în funcție de gust.
  7. Savurează supa fierbinte, cu o lingură de iaurt grecesc și puțin cimbru.

*Supa de legume

Curăță legumele, taie-le în bucăți mari, apoi pune-le la fiert. Lasă-le 15 minute, apoi scurge zeama. Aceasta este supa de legume.

Tag-uri:
Dietă, Energie, Mâncare, Nutriţie, Reţete, Slăbire

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