It's officially cold out, when the temperatures drop and the days get shorter,........ 伴着气温骤降,白昼缩短,这天是真的冷下来了…… Soup 06 unspecified 1 Nothing can beat cuddling up with a warm bowlful of soup on a chilly night. Not just any kind of soup either, but serious, hearty, healthy and soul-warming soup. The kind of soup that says: come at me with all you got winter, I can take it. 在寒冷的夜晚,没有什么比手捧一晚热汤蜷缩着身子更惬意的事了。这汤也不能是普通的汤,一定得是浓醇、健康、让心灵都暖乎乎的汤。这汤仿佛在悄然诉说:冬天尽管来吧,有我在呢。 Soup 02 Here is one of my favorite healthy soups that would warm me up this winter without piling on the extra kilos. 下面是我最爱的健康汤品之一,能让我在这个冬天暖意融融又不会有长胖的烦恼。 20-Minute Lentil Soup (Source: Canadian Living) 20分钟速成扁豆汤(来源: 加拿大生活) This vegetarian soup brims with flavour — and nutrition. Spinach and lentils make it an excellent source of folate, carrots are an excellent source of beta-carotene and lentils are a high source of fibre. Serve with whole grain bread and follow with frozen yogurt and fruit. 这款素食汤风味浓郁 – 而且富含营养。菠菜和扁豆能为人体提供叶酸,胡萝卜内有β-葫萝卜素,扁豆膳食纤维极高。您可以搭配全麦面包食用,餐后可以再来一份酸奶和水果。 Soup 05 Ingredients • 1 tbsp (15 mL) vegetable oil • 4 green onions, chopped • 3 carrots, chopped • 1 potato, peeled and chopped • 1 tbsp (15 mL) tomato paste • 2 tsp (10 mL) mild curry paste • 2-1/2 cups (625 mL) vegetable stock • 2-1/2 cups (625 mL) water • 1 cup (250 mL) dried red lentils • 2 cups (500 mL) packed fresh baby spinach 配料 • 1汤匙(15毫升)植物油 • 4棵葱切碎 • 3根胡萝卜切碎 • 1只土豆去皮切碎 • 1汤匙(15毫升)番茄酱 • 2茶匙(10毫升)咖喱酱 • 2-1/2杯(625毫升)蔬菜底汤 •2-1/2杯(625毫升)水 • 1杯(250毫升)干红扁豆 • 2杯(500毫升)新鲜小菠菜 Portion size 4 4人份 Soup 04 Preparation In large saucepan, heat oil over medium heat; fry chopped green onions, carrots and potato, stirring occasionally, until onions are softened, about 4 minutes. Stir in tomato paste and curry paste. Add stock, water and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 12 minutes. Stir in spinach. 方法 在大汤锅里用中火预热油;煸炒以下葱、胡萝卜及土豆,适时翻炒,直至青葱变软,约4分钟。倒入番茄酱及咖喱酱。再加入汤底、水和扁豆。加热到煮开。调至小火,盖上盖子并焖煮片刻,指导扁豆酥烂,约12分钟。最后加入菠菜。 Soup 03 Stay tuned for some of my favorite recipes I would like to share with you in the coming months. and let me know if you have some of your favorite recipes to share. 接下来的几个月,我将与您分享其他我所喜欢的菜谱,敬请期待。您也可以将您喜欢的告诉我们。 angela-signature2-a-moved-out

Author

Angela Bi is an international citizen who has lived both in Shanghai and Vancouver Canada. She’s worked in immigration for over a decade and has experienced first hand the joys of living overseas. Angela Bi 是生活在中国上海及加拿大温哥华两地的世界公民。她从事专业移民行业已有十余载,并掌握着旅居海外的一手乐活体验。

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