This soup supports gut health with probiotics from miso and fiber from lentils and veggies for better digestion and healthier microbiome. 這款湯富含在味噌中的益生菌和扁豆以及蔬菜中的纖維, 有助於改善消化和促進腸道菌叢健康。
New to lentils? Begin with a small amount and gradually increase over time. This helps your gut adjust comfortably to avoid bloating or gassiness. Pre-soaking the lentils with water and cook with new water also help. You can also mix in with some animal proteins such as chicken if preferred. 第一次吃扁豆？建議從少量開始, 逐漸增加。這樣有助於腸胃慢慢適應, 避免脹氣或腹脹。提前將扁豆浸泡, 並 浸泡的水倒去, 再用新的水煮也有幫助。如果喜歡, 也可以加入一些動物蛋白, 例如雞肉。
Ingredients (3 servings):
1 tbs avocado oil
2 cloves garlic, minced (about 2 tsp)
1 cup diced red potatoes (with skin), well scrubbed
1 cup diced tomatoes
1 cup diced carrots
¾ cup pre-soaked green lentils
½ cup chopped green beans
1 cup fresh spinach
1 ½ tbs reduced-sodium miso paste
½ medium avocado, diced (for topping)
Directions:
1. Add avocado oil, garlic, red potatoes, carrots, tomatoes, pre-soaked lentils, green beans, and water into the Instant Pot. Stir to combine.
2. Close the lid, set the valve to Sealing, and cook on High Pressure for 10 minutes.
3. When cooking is done, let the pressure naturally release for 10 minutes, then quick release any remaining pressure.
4. Mix the miso paste with a little hot soup in a small bowl until smooth, then stir it into the pot.
5. Add spinach, stir until wilted and serve with diced avocado.
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材料 (3份):
1 湯匙牛油果油
2 瓣大蒜, 切碎 (約 2 茶匙)
1 杯馬鈴薯丁 (連皮) 洗刷乾淨
1 杯番茄丁
1 杯胡蘿蔔丁
¾ 杯預先浸泡過的綠扁豆
½ 杯四季豆, 切碎
1 杯新鮮菠菜
1 ½ 湯匙低鈉味噌
½ 顆中型牛油果, 切丁 (作為配料)
做法：
1. 將牛油果油, 大蒜, 紅皮馬鈴薯, 胡蘿蔔, 番茄, 預先浸泡過的扁豆, 青豆和水放入壓力鍋中。攪拌均勻。
2. 蓋上鍋蓋, 將閥門調至密封位置, 高壓烹調 10 分鐘。
3. 烹煮完成後, 先讓壓力 自然釋放 10 分鐘, 再快速釋放剩餘壓力。
4. 將味噌與少量熱湯在小碗中攪拌均勻至順滑, 然後倒回鍋中攪拌。
5. 加入菠菜, 翻炒至菠菜變軟, 與切丁的牛油果一起食用。