Eʻimi ana i kahiʻoi aku o ka maikaʻi, ka momona momona momona? Hoʻohana kēia meaʻai i kahi o ka tofu wale nō a me ka nui a me ka nui o nā māmā e hana i ka meaʻai meaʻai a me ke kiʻekiʻe. ʻO kēia meaʻaʻai me ka vegan ka meaʻai.
Ka mea e pono ai
- 3 tbsp. ailaʻoliva, i māheleʻia
- 1/2 pahu kernels
- 7 punaha, hoʻokipa
- 3 mau wīwī (ʻeleʻele'ōmaʻomaʻo)
- 1/2 mau pepaʻelima bell, diced
- 2 cloves kele, minced
- 1 tsp. kumini
- 1 kaloka, kālaiʻia
- 1ʻanuʻu liʻiliʻi
- 1/4 kapu
- ʻoluʻolu (soft) tofu
- ʻO ka paʻakai a me ka pepa eʻono
- 1/2 kīʻaha pīpī
Pehea e hana ai
- I loko o ka mea hoʻonāuki a meaʻai paha, hana ka tofu a hiki i kaʻono a waihoʻia.
- ʻO ka palaoa i ka palaoa, nā hamela, nā'ōleʻa a me ka bele i hoʻokahi pāhaha kaʻaila no 3 a 5 mau minuke. E hoʻopili i ke kālani a me ka kumini a me ka kuke no hoʻokahi minute.
- Wehe i ka wela a hoʻonui i ke kāloti, kaʻuala, ka tofu, ka paʻakai a me ka pepa. E hoʻomoʻa i ka berena e'ōhū a hiki i kahi e hui pū ai. Makemake pahaʻoe i kahi liʻiliʻi a emiʻole paha ma lalo o ka hapalua o ke kīʻaha.
- E hoʻomohu i ka huiʻana i loko o ka pāpaʻi a me ka lama no hoʻokahi hola.
- ʻO ka heat e waiho ana iʻelua punetēpona o kaʻailaʻaila a me ka kukeʻana i kēlā me kēia patty a hiki i ka pauʻana o ka piʻi pua , 3 minuke ma kēlā me kēiaʻaoʻao.
E nānā hoʻi: He mauʻoihana olakino hou:ʻAʻole momona, gluten-free, low-calorie aʻoi aku!
Mai poina iāʻoe hiki iāʻoe ke nānā mau i nā meaʻaiʻai meaʻai maʻaneʻi , aiʻole nā hopena vegan a pau maʻaneʻi .
Nānā Nutrition:
Hoʻolako kahi mea veggie burger patty:
Kaloka: 153, Kaloʻi mai ka Fat: 73
Ka Honua Nui: 8.1g, 12%, Ka Honua Wai: 1.1g, 6%
Cholesterol: 0mg, 0%
Sodium: 129mg, 5%
ʻO ka nui o nā'ōpelu: 17.5g, 6%
Fiber Dietary: 2.4g, 10%
Nalu: 2.7g
Paena: 4.1g
ʻO ka Vitamin A 33%, Ka Hua'ōlelo C 47%, Ka PalapalaʻAki 5%, Ke Iron 8%, Ma muli o kahiʻai hānai 2000
Nā mea hoʻomanaʻo houʻo Veggie Burger :
- ʻO Tofu Veggie Burgers
- ʻO Easy Potato Veggie Burgers
- ʻO Black Bean Veggie Burgers
- Mushroom a me Bean Veggie Burgers
- ʻO Veggie Burgers Meaty
- Nā meaʻai hou meaʻai
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 263 |
| Ka nui o ka momona | 10 g |
| Ka momona | 1 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 532 mg |
| Nā Carbohydrates | 37 g |
| Fiber Dietary | 6 g |
| Pāmua | 11 g |