“奶香”蔬菜煲（无蛋奶无麸质配方）Pot Pie Soup(Egg/Dairy/Gluten-free)

原创 Anjani 蜂鸟健康TheHummingBird 2022-12-20 原文文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/17292.html

文章源自安疗网https://www.anliao.life/安疗网-https://www.anliao.life/17292.html

这是终极的舒适之选！ 当你的灵魂需要抚慰时，这款奶香蔬菜煲能带给你温暖。 这个食谱有两款选择：一款因有椰奶或杏仁奶而奶香更浓。 第二款是脱脂版本，其奶香味来自土豆。

蔬菜煲（以下1杯为250毫升量）

1.5 杯胡萝卜（切片）

1 杯切碎的黄洋葱

1 杯切碎的西芹

6 瓣大蒜（切碎）

3 杯土豆（切丁）

1汤匙洋葱粉

1茶匙大蒜粉

1茶匙甜辣椒粉

1 茶匙大西洋红皮藻片

1.5汤匙新鲜百里香或1.5茶匙干百里香

半汤匙切碎的新鲜迷迭香或半茶匙干迷迭香

1片干月桂叶（可选项）

4 至 6 杯疗愈汤或水 

1 杯新鲜或冷冻豌豆

2汤匙鲜榨柠檬汁

2 到 3 汤匙切碎的细香葱

勾芡选择1：

1.5 杯不加糖的椰奶或杏仁奶

¼ 杯竹芋粉(arrowroot powder)或土豆淀粉

½ 茶匙盐（可选项）

勾芡选择2：

3 杯土豆丁

½ 茶匙盐（可选项）

制作：

将大陶瓷不粘锅放在中高温下， 加入胡萝卜、洋葱和西芹，煮 5 到 7 分钟，直到洋葱变软。 如果开始粘锅，加一点水。

加入切碎的蒜瓣，继续煮 1 到 2 分钟。 加入土豆、洋葱粉、大蒜粉、辣椒粉、大西洋红藻片、百里香、迷迭香、月桂叶（如果使用）和 6 杯疗愈汤或水（若选勾芡选择1即椰奶等选项）或 4 杯疗愈汤或水（若选勾芡选择2即土豆选项）。 用小火慢炖 15 到 20 分钟，不盖盖子，直到土豆和洋葱变软。

如果准备勾芡选择1，请将椰奶或杏仁奶和竹芋粉搅拌在一起。 将豌豆加入汤中，然后加入椰奶等混合物， 搅拌直至混合均匀。如需要加入可选项盐。 用文火煮 1 到 2 分钟，直到变稠。 拌入柠檬汁，然后关火。

如果准备勾芡选择2（无油脂土豆选项），请将切好的土豆蒸至变软，将其放入搅拌机中。 尽可能多地从上述准备好的蔬菜汤中取出液体，然后将液体加入搅拌机中，和土豆一起搅拌至光滑质地，然后将混合物倒回锅中，加入豌豆和柠檬汁。如需要加入可选项盐。 继续煮到豌豆被完全加热。

将汤分成三碗，上面撒上细香葱。

提示：

选择疗愈汤会带来更浓郁的风味。请不要选择商店购买的蔬菜汤，因为很难找到不含油、盐、人工或“天然”香料（即味精成分）和/或其他添加剂的蔬菜汤。 为方便起见，可以提前制作一批疗愈汤并将其冷冻（倒入冰块托盘以便于解冻），这样就可以随时准备食谱。

虽然高品质海盐或岩盐是食谱中的可选内容，但不含盐的食谱更具疗愈性。 随着时间推移，请减少或完全去除盐分。

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Pot Pie Soup‍‍‍‍‍‍

This soup is the ultimate bowl of comfort! Creamy and warming, this Pot Pie Soup is a great choice when your soul needs a little soothing. There are two variations of this recipe: One is more decadent and richer with a coconut or almond milk base. The second is a fat-free version that gets its creaminess from a potato base. 

FOR THE SOUP

1½ cups sliced carrots

1 cup finely chopped yellow onion

1 cup chopped celery

6 garlic cloves, roughly chopped

3 cups diced potatoes

1 tablespoon onion powder

1 teaspoon garlic powder

1 teaspoon paprika

1 teaspoon Atlantic dulse flakes

1½ tablespoons fresh thyme or 1½ teaspoons dried

½ tablespoon chopped fresh rosemary or ½ teaspoon dried 1 bay leaf (optional)

4 to 6 cups Healing Broth (recipe) or water 1 cup fresh or frozen peas

2 tablespoons freshly squeezed lemon juice

2 to 3 tablespoons finely chopped chives, to serve FOR SLURRY OPTION #1

1½ cups unsweetened coconut or almond milk

¼ cup arrowroot powder or potato starch

½ teaspoon sea salt (optional)

FOR SLURRY OPTION #2

3 cups diced potatoes

½ teaspoon sea salt (optional)

Place a large ceramic nonstick pot on medium-high heat. Add the carrots, onion, and celery and cook for 5 to 7 minutes until the onion is soft. Add a bit of water if the ingredients start sticking to the pot. 

Add the chopped garlic cloves and continue cooking for 1 to 2 minutes. Add in the potatoes, onion powder, garlic powder, paprika, Atlantic dulse flakes, thyme, rosemary, bay leaf (if using), and 6 cups of Healing Broth or water if making slurry #1 or 4 cups of Healing Broth or water if making slurry #2 (the fat-free potato option). Bring to a low simmer and cook for 15 to 20 minutes, uncovered, until the potatoes and onions are soft. 

If you’re making slurry #1, whisk together the coconut or almond milk and arrowroot powder. Add the peas to the soup, followed by the slurry. Stir until evenly mixed. Add the optional sea salt (if using). Bring to a simmer and cook for 1 to 2 minutes until thick. Stir in the lemon juice; then remove from the heat. 

If you’re making slurry #2 (the fat-free potato option), steam the diced potatoes until tender and place them in a blender. Remove as much liquid as possible from the soup and add the liquid to the blender. Blend until smooth; then pour back the mixture into the pot. Stir in the peas and lemon juice. Add the optional sea salt if using. Heat the soup until the peas are warmed through. 

Divide the soup between three bowls and top with chives.

When you’re choosing between Healing Broth and water for the ingredients, keep in mind that the broth will produce a richer flavor. Store-bought vegetable stock isn’t called for because it’s very difficult to find a variety that’s free of oil, salt, natural flavors, and/or other additives. For convenience, make a batch of Healing Broth in advance and freeze it (consider pouring into ice cube trays for easy thawing) so you have it on hand for recipes like this. 

While high-quality sea salt or mountain rock salt is an optional inclusion in this recipe, the recipe is more healing without salt. Over time, you may wish to reduce or exclude the salt. 

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