ʻO kēia meaʻai meaʻai a me ka meaʻawaʻawa hoʻi no ka'ōpū o ka bale a me ka'ōpala i hoʻomoʻaʻia e ola maikaʻi a piha. ʻO kahiʻai i loko iho, hiki iāʻoe ke hoʻonui e pili ana i nā mea a pau āu e makemake ai - he pīni'ōmaʻomaʻo, ka peʻa, a me ka palaoa paha. Inā hoʻohanaʻoe i ka meli kahiko a me ka bale bale, e hele i mua a ho'āʻo i kēiaʻano momona momona a me kaʻole cholesterolʻole o ka piʻaʻai a me ka'ōleʻa bale -ʻaʻole loaʻoe e hōʻinoʻia!
ʻO kēiaʻano meaʻaiʻono a me ka maikaʻi e hana ai i ka mea nui loa, no laila e noʻonoʻo i ka loaʻaʻana o kekahi mau mea i koe!
Inā makemakeʻoe i ka kukeʻana me nā huapalaoa'alaula maikaʻi, i nā kānana, pono pahaʻoe e ho'āʻo i kēia lauʻala baila bale .
Keʻimi nei i kahi meaʻai meaʻaiʻole, mea olakino, a me ka hānaiʻai? Hiki iāʻoe ke kelepona ma o nā meaʻaiʻai meaʻai maʻaneʻi , a iʻole nā hopena vegan a pau maʻaneʻi .
Ka mea e pono ai
- 1/2 kala nui, hoʻolimalima
- 2-3 cloves keleka, minced
- 2 tbsp. o kaʻaila aiʻole ka marganine vegan
- 2ʻanuʻu loloa,ʻaʻai
- 2 mau kāloka liʻiliʻi-ʻano nui, i hoʻokuʻuʻia
- Hoʻolakoʻia nā meaʻai'ē aʻe, e pili ana paha i 1/2 ago i kēlā me kēia (makemake au i ka puaʻaʻalaʻala a me ka zucchini)
- 8 aila wai
- kahe puna (hiki iāʻoe ke hoʻohana i ka hapalua a me ka hapalua, aiʻole ka wai me ka cuet bouillon meaʻai ma ka mea kanu)
- 1 kapu
- ka palaoa bale , kāpaeʻoleʻia
- 1'ūni kapu piʻi aiʻole keʻokeʻo keʻokeʻo, aiʻano a iʻole hiki ke kēna
- 1/3 kapu i ka paʻi kōpato a iʻole nā'ōmato pahū
- 1/4 tsp. paʻakai
- 1/2 tsp. pepa
- 1/4 tsp. hameleʻalani (kohoʻia akā hoʻohui i kahi leʻa maikaʻi)
- 1/2 tsp. ka basil
- 1/2 tsp. huakai a Italian italiano
- 1/2 tsp. koume
- 1 tsp. ʻohe pauku (koho)
- 2 pukakai nui
- ʻO ka paʻakai a me ka pepa eʻono (kohoʻole)
Pehea e hana ai
- I ka'ōpena nui aiʻole ka ipu iʻa, kaʻaila a me nāʻaila a me ke kāleka i ka hinu a me ka margarine vegan no hoʻokahi minute aiʻole paha, a laila e hoʻokomo i ka celery, nā kāloti a me nā huaʻai'ē aʻe e hoʻohana neiʻoe no ka 3 a 5 mau minuke.
- ʻO ka mea'ē aʻe, e hoʻopili i loko o ka'ōpū huawai a wai paha a me nā meaʻai'ē aʻe a pau e koe a lawe mai i ka huiʻana e hoʻohui. Ke hoʻohālikelike kou kānana, hoʻoemi i ka wela a me ka liʻiliʻi a uhi i kāu ipu.
- E hoʻokuʻu i kou kuke e hoʻomohala i ka pahu ma lalo o kanakolu mau minuke a hiki i hoʻokahi hola, e loli pinepine ana, a hiki i ka wā eʻoluʻolu ai ka palaoa bale aʻano iki.
- Pono e wehe i nā lālā kōmaʻa ma mua o ka lawelaweʻana i kāu meaʻai. Eʻai, a laila hoʻomoʻi i loko o nā meaʻala likeʻole a iʻole kahiʻano o ka paʻakai koho a me ka pepa eʻono a hauʻoli.
ʻO nā meaʻai'ē aʻe a me nā meaʻaiʻona Vegan a me nā meaʻaʻahi Barley:
- ʻO ka Pāpale Barle a me ka meaʻai
- Pale, Lentil, a me ka meaʻai
- Pākīpika Barley Chili
- ʻAiʻia ka Beans me Barley
- ʻO Barley, Rice Rīlā, a me Pilafle Paro
- ʻO ka Squash
- Nā meaʻai hou meaʻai
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 228 |
| Ka nui o ka momona | 3 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 962 mg |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 9 g |
| Pāmua | 12 g |