ʻO Broccoli kekahi o kaʻu mau momona punahele, no laila, keʻae nei auʻaʻole wau iʻike nui i kēia meaʻai meaʻai meaʻaiʻai mea kanu, akā he nui nā poʻe e like me kēia meaʻai hoʻoulu huaʻai no ka zucchini, a he nui hoʻi i ka veggie chili.
ʻO ka mea nui e pili ana i nāʻoihana meaʻai meaʻai e like me kēia, heʻano maʻalahi lākou: i kekahi manawa e hoʻokuʻu i nā hahi ai kekahi manawa i nā pepa paʻani, pēlā nō, inā makemakeʻoe i ka zucchini, e hele a hoʻokomo i hoʻokahi aʻelua paha, aʻokiʻoki hoʻi i kekahi o nā hua 'ē aʻe - iāʻoe! ʻIke wau i kekahi manawa i kahi meaʻono wela ma kaʻu meaʻai meaʻai i ka wā e hana ai wau, no ka mea, ua like wau me keʻano o ka'umeʻena wela.
Hiki iāʻoe ke hoʻohana i kēlā me kēia lālā lauʻai i ka lima. Kūlekana maikaʻi ke kahiʻala. ʻO kēiaʻano meaʻai meaʻai a me nā meaʻono.
E nānā pū hoʻi:ʻO ka meaʻai meaʻai ka mea 'ai a me ka meaʻai
Ka mea e pono ai
- 1 kaʻiki, kahiʻoki
- 3-4 cloves kele, minced
- 2 tbsp kaʻaila
- 3 zucchini, pāpaʻi
- 2 pīpī pelo, kekahiʻano
- 1 1/2 kīʻaha i nā pūʻalā
- 3 kuʻi kaʻila, kāpili
- 1 kapu broccoli, kahiʻoki
- 3 kāloka, pāpaʻi
- 1 28 o ke ounce he pīkī pīkī, kāpaeʻoleʻia (aiʻole, hoʻohanaʻia he 14-auneke o nā pīkī koʻi a he 14-auneke nā pīpīʻeleʻele, inā makemakeʻoe)
- 1 14 ke ounce e hiki ke hoʻomaʻemaʻe i nā tōmato (maiʻole i ka wai)
- 2 ka'ōmole ke kolamu
- 1/2 kapu i keʻokeʻo i ka waina keʻokeʻo (kohoʻia akā e hoʻohui i kahiʻono hou, inā haʻaleleʻoe, e hoʻohana i ka wai a iʻole ka'ōpū puna ma kahi)
- 4 tsp chili kalo
- 1 1/2 tsp kumini
- 1/2 tsp kalo i ka lepo
- 1/2 teasp paʻakai
- 1/4 tsp pepa
Pehea e hana ai
I loko o kahi ipu nui,ʻo kaʻaila a me ke kāleka i kaʻailaʻaila a hiki i ka'aluʻolu o nāʻewa, ma kahi o 3 a 5 mau minuke.
E hoʻopili hou i nā huaʻona a pau (zucchini, pelo, a me nā kāloka), a laila e uhi i ka ipuhao a'āpono i ka mahana no kahi 8 a 10 mau minuke, e hoʻoulu pinepine i ka mālamaʻana i nā meaʻai mai ka wela aiʻole ke kuʻuna.
ʻO ka hope aʻe, e hoʻopili i nā pīnē pihi, ka mīmī palolo (ka meaʻole), ka mīmī paʻi a me ka waina keʻokeʻo, a hāʻawi i ka maikaʻi a pau e hoʻohui.
A laila, e hoʻopili i kaʻaila chili, ka kumini, ka lepo'eleka, ka paʻakai a me ka pepa. E hoʻoikaika i nā mea a pau e hui pono ai a laila lawe mai ia mea a pau i kahi māmā.
Ke hoʻopiliʻia kāu pulu, uhi i ka ipu hao, aʻokiʻia e kuke i kahi wela wela-no ka liʻiliʻi ma o 30 mau minuke, a hiki i ka pauʻana o nā meaʻai i ka kuke.
E hauʻoli i kāu meaʻai mea kanu mea kanu mea kanu!
Nā meaʻai'ē aʻe a me Vegan Chili Recipes:
- ʻO Kalli Mea Nui Kalikimaka
- ʻEhāʻAlaʻElaʻEla
- ʻO Kalakīkoka Chili
- ʻO Crock Pot Barley Chili
- ʻO Tofu Chili
- ʻO Pele Bean Chili
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 530 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 361 mg |
| Nā Carbohydrates | 97 g |
| Fiber Dietary | 28 g |
| Pāmua | 30 g |