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قديم 02-19-2017, 04:50 PM   المشاركة رقم: 1
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المنتدى : سبق - إشراق سبق - عاجل
افتراضي شوربة العدس الأحمر بالخضروات، وصفة صحية ومفيدة للرجيم.شوربة عدس مفيدة 2016

شوربة العدس الأحمر بالخضروات، وصفة صحية ومفيدة للرجيم.شوربة عدس مفيدة 2016

شوربة العدس الأحمر بالخضروات، وصفة صحية ومفيدة للرجيم.شوربة عدس مفيدة
شوربة العدس الأحمر بالخضروات
وقت الوجبة: 1 ساعة 40 دقيقة
وقت التحضير: 20 دقيقة
وقت الطهي: ساعة ونصف
عدد الوجبات: 6 وجبات
المكونات
2 ملعقة صغيرة زيت زيتون بكر
2 كوب بصل مقطع
2 كوب جزر مقطع
4 فصوص ثوم مهروس
1 ملعقة صغيرة كمون مطحون
1 ملعقة صغيرة كسبرة مطحونة
1 ملعقة صغيرة كركم مطحون
1/4 ملعقة صغيرة قرفة مطحونة
1/4 ملعقة صغيرة فلفل أسود
1/4 ملعقة زعفران مطحون
ملح حسب الرغبة
6 أكواب مرقة خضار أو لحم أو دجاج أو استبدالها بالماء في حال غيابها
2 كوب ماء
3 أكواب قنبيط مقطع
1 3/4 كوب عدس أحمر
2 طماطم مبشورة
2 ملعقة كبيرة صلصة طماطم
4 أكواب سبانخ مقطعة
1/2 كوب قطع أوراق الكزبرة الطازجة
2 ملعقة كبيرة عصير ليمون
طريقة التحضير
اغسلي العدس وانقعيه 6 ساعات
سخني الزيت في مقلاة عميقة ثم أضيفي البصل والجزر، مع التقليب حتى تصبح المكونات طرية حوالي 10 دقائق
ضعي الثوم وحركيه مع المكونات حوالي 30 ثانية
أضيفي التوابل والملح؛ قلبي جيداً حوالي دقيقة
أضيفي المرق والماء والقنبيط والطماطم والعدس وصلصة الطماطم على نار عالية حتى الغليان
اخفضي الحرارة ثم غطي المقلاة أو القدر بعض الشيء مع التقليب على فترات حتى يصبح القوام ناعماً؛ وهذه تأخذ حوالي 55 دقيقة
أضيفي السبانخ واتركيها 10 دقائق حتى تذبل ثم إضفاء الموقد
قدمي الشوربة في أطباق مع عصير الليمون وأوراق الكزبرة
المعلومات الغذائية (لكل وجبة)
لسعرات الحرارية: 338 سعر حراري (17% من الاحتياج اليومي)
الدهون: 2.7 جرام (4% من الاحتياج اليومي)
الكربوهيدرات: 65.7 جرام (28.5% من الاحتياج اليومي)
البروتين: 22 جرام (44% من الاحتياج اليومي)
الألياف: 11.5 جرام (46% من الاحتياج اليومي)
قدّمنا لكِ طريقة عمل شوربة العدس الأحمر بالخضروات. وبالهناء والشفاء.





المصدر: منتدى عدلات - من قسم: اكلات للرجيم واطباق صحية



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أكلات خفيفة للرجيم،سسلطة الجرجير للرجيم ،عصير الطماطم للرججيم 2016 al-asd سبق - إشراق سبق - عاجل 0 02-19-2017 09:39 AM
شوربة العدس مع الجزر eshrag اشراق شامل - منوعات 0 11-23-2011 02:00 PM
شوربة السمك قمرهم كلهم المنتدى العام - مواضيع عامة 9 06-09-2007 12:53 AM


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