1kg / 2.2 pounds Pumpkin
30 ml / 1 oz / 2 Tepuni yemafuta
Munyu nePepper
1 hanyanisi
3 Cloves Garlic
15 ml / 1 Tablespoon Ground Coriander Mbeu
750 ml / 25 oz / 3 Makapu Vegetable Stock

Preheat oven kusvika 180C kana 350F. Bvisa mhodzi kubva mumanhanga uye cheka kuita wedges. Isa manhanga mundiro yekugocha wodira chipunu 1 chemafuta woisa munyu nemhiripiri. Isa muchoto kuti ugoche kwemaawa 1-2 kana kusvika nhanga yakanyorova uye caramelised kumicheto. Siya nhanga kuti itonhore iwe uchigadzira zvakasara. Pisai chipunu 1 chemafuta mupani pamusoro pekupisa kuri pakati nepakati. Cheka hanyanisi woisa pani. Pwanya 3 clove yegariki uye cheka zvishoma, uwedzere pani uye ubike kwemaminitsi gumi. Iwe hausi kuda kupendesa onion ingoibika kusvika yapfava uye yakajeka. Apo hanyanisi negariki zviri kubika bvisa nyama yenhanga kubva paganda. Shandisa chipunu uye woiburitsa uchiisa mundiro. Wedzera pasi mbeu yekorianderi kune hanyanisi uye garlic, ichikurudzira kusvika kunhuhwirira. Dururira mumakapu maviri emuto, uchichengeta kapu yekupedzisira, uye kurunga. Dururira musanganiswa westock mu blender uye kumusoro nemanhanga. Sanganisa kusvika pasisina mapundu. Kana iwe uchida kuti soup ive yakatetepa kuenderana wedzera imwe stock. Dururira mundiro, shongedza nekrimu neparsley woshandisa nechingwa chakakora.

Inopa 4

Macalorie 158 | Mafuta 8g | Mapuroteni 4g | Carbs 23g | Shuga 6g |
Sodium 661mg