ʻO kēia mau mea pīpīʻai i ka mea kahiko a heʻano maikaʻi ia, a ua maikaʻi loa lākou,ʻaʻohe mea eʻike i kaʻiʻo! Hoʻopihaʻia no nā pāʻani, kaʻaila, a me nāʻahaʻaina o kaʻohana, ka meaʻaiʻai i ka beana he meaʻono, maikaʻi, kokoke i ka momona. Manaʻoʻoleʻoe e hāʻawi i ka meaʻai meaʻai, tempeh, aiʻole nā leka i kāu pāʻani no ka hoʻololi.
NĀ MEA: He mea kēia manawa no ka hoʻomākaukauʻana - e pono e hana i nā pīni i ka pō, a laila e hoʻolimalima i ka 2 mau hola ma ke kapuahi a me 3 a 4 mau hola ma ka umu-akā he mea maikaʻi ia. Ināʻaʻoleʻoe i hana i ka pīni mai ka pilau, ho'āʻo aʻikeʻoe i keʻano o kā mākou manaʻo!
Ka mea e pono ai
- 1 lb. maloʻo maloʻo maloʻo (e pili ana i 2 mau kīʻaha)
- 8 a 10 mau ipu wai, no ka hanaʻana a me ka simmering
- 1 kaʻune nui, kahiʻokiʻoki loa
- 1/2 kapu ketchup
- 1/3 kapu kīʻaha koko kō
- 1/4 kapu
- ka molasses
- 2 teaspoons ka paʻakai
- 1 teasal me ka'ōmaʻoma'ōpiopio
- 1/4 teaspoon ka honua pepaʻeleʻele
Pehea e hana ai
- I loko o kahi pālahalaha pālahalaha, e hoʻonā i nā bean i ka pō i loko o ka wai. I ke kakahiaka, e lawe mai i ka ipuhao i kahi ohe haʻahaʻa ma luna o ka liʻiliʻi-wela wela, a laila hoʻohuli i ka wela i lalo a hoʻokuʻu no 1 a 2 mau hola, aiʻole a hiki i ka wa eʻoluʻolu ai. E puhi i nā pīpī i loko o kahi pānaʻi, e waiho i ka wai i loko o kahi kīʻaha me ke kīʻaha. Eʻoki mālie i nā beans (iʻole e uhaʻi i nā piʻi) me kaʻaila, a hoʻokuʻu i kahi kīhāhā 2-quart a me ka umu umu . E hoʻokaʻawale.
- E hoʻolale i ka umu a 325 F.
- I loko o kahi liʻiliʻi liʻiliʻi ma waena o ka'ōpena-nui ka wela, e hoʻohui i ke ketchup, ke koko kō, ka molasses, ka paʻakai, ka'ōmaʻomaʻo'ōpiopio, a me ka pepa, e hui me ka maikaʻi e hoʻopau i ke kō. E lawe mai i ka huiʻana i kahi palaha haʻahaʻa, a laila e wehe i ka wela a ninini ma luna o ke kāpena bean-apala. E hoʻonui pono i ka wai i mālamaʻia i ke kīʻaha e uhi i nā pī.
- E uhi i ka pahu me ka pahu a me ka baʻa no 3 a 4 mau hora aiʻole a hiki i ka liʻupuʻu a me ka maikaʻi o nā beana, e hoʻonui i ka nui o nā wai i mālamaʻia no ka mālamaʻana i nā beana mai kahi maloʻo. E hoʻokuʻu i nā pēni e hoʻomaha no nā minuke 10 ma mua o ka lawelawe.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 282 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 744 mg |
| Nā Carbohydrates | 58 g |
| Fiber Dietary | 11 g |
| Pāmua | 13 g |