ʻAla Pāpaʻi Loa Loa-Bean Chili

Inā makemakeʻoe i nā meaʻai meaʻai i ka mea kanu meaʻai , e hoʻomaʻamaʻa i kēia meaʻai mea'alaʻula keʻoleʻa - heʻonoʻole ia, he cholesterol-free a he hohonu loa i ka momona ma mua o nā mea maʻamau o ka'anikani chili,ʻo ia hoʻi ka moa a me ka pua. Ma kahi hakahaka,ʻo kēiaʻano meaʻono o ka mea kanuʻai he beli chili e ho'āʻo ai i ke kohu mai ka nui o kaʻaila, ke kālati, ka celeri, ka kumini, ka pepa cayenne, ka puagano a me nā peloʻulaʻula, a me kekahi mau momona pahee,ʻo ia, a ua hanaʻia me nā pīni keʻokeʻo a me nā kernels kernel , hoʻopiʻiʻia a pau i kahi liʻiliʻi liʻiliʻi liʻiliʻi, ināʻaʻoleʻoe eʻai i nā mea kiko .

E lawelawe i kāuʻalani keʻokeʻo keʻokeʻo me kahi mau mea'alalaina a me kahi'ōmole'ōmaʻomaʻo'ōmaʻomaʻo maʻamau a loaʻa iāʻoe iho ka wikiwiki wikiwiki, olakino, a me ke kiʻekiʻe-protein e hiki ai i kaʻohana a pau ke hauʻoli.

ʻO nā meaʻai a pau i loko o kēia meaʻai he meaʻai, meaʻai, a me ka pupukaʻole, akā ponoʻoe e pālua-kau i ka'ōpū huawai āu e hoʻohana nei, no ka mea,ʻo ka nui o nā hao e komo i ka gluten. E hoʻohana i kaʻaila punahele gluten-freeʻole (ai 'ole wale nō eʻoki wale i waho no ka wai malū), inā makemakeʻoe i kēia papahele e hoʻonele loaʻia.

Aʻo ka mea hope loa, e hoʻomaopopo heʻano nui kēia o kēia meaʻai, no laila e hoʻolālā i ka nui o nā mea i koe. Mahalo maikaʻiʻo Chili, a he nui nā hanana noʻonoʻo e hoʻohana ai i kāu'oniu liʻiliʻi .

Ka mea e pono ai

• 2 tbsp. aila olila
• 1 kahi nui (ʻoki)
• 3 mau lālā loloa ('āpana)
• 4 kaukani kaula (minced)
• 1 1/2 kīʻaha kernels (ke kānati a hōʻaniʻia a hiki i ka paʻu a hoʻoulu)
• 1 4 oz. hiki iā ia ke paʻi i nā pepaʻulaʻulaʻulaʻula ('āpana)
• 2 tsp. kumumana kumulāʻau
• 2 tsp. kaʻile
• 2 tsp. huakaʻi
• Kō koho: 1/2 tsp. pepa pepa cayenne
• 5 1/2 kīʻaha
• ka punawai (aiʻole e hoʻohana i ka hui pūʻana o kaʻaila a me ka wai)
• 5 14.5 nāʻeke o ka'aeke nui loa o nā Northern peans (aiʻole nā ​​piʻi cannellini keʻokeʻo, ka meaʻole)

Pehea e hana ai

1. I loko o kahi ipu nui, hoʻomaha i kaʻailaʻoliva ma luna o ka wela wela. E hoʻomoʻi i nā aniani kolo, ka mea kanu a me ke kāleka, a me ka wela no 5 a 7 mau minuke, a maʻemaʻe kaʻaila a me ka honi.
2. E hoʻoulu i nā hua'ōmaʻomaʻo, nā kernels kānana, ka kumini, kaʻaila chili, ka oregano me ka pepa cayenne.
3. Hehi no hoʻokahi minute wale nōʻelua paha, a laila e hoʻopili i ka'ōpū hua a me ka pī. E lawe mai i kahi ohe, a laila e ho'ēmi i ka wela i kahi haʻahaʻa simmer.
4. Eʻae i ka kuke, kahi i uhiʻia a hoʻonāukiukiʻia kekahi manawa, no 20 a 30 mau minuke.

1. E mālama i kāu pēpē me kahi'āhiʻi kuʻi, ināʻaʻoleʻoe eʻai i ka mea kiko.

Hoʻomaopopo manaʻo:

• E like me ka nui o nāʻoihana chili, he mea iki kēia! Ma mua aʻe o ka hapalua o ka meaʻai, hoʻokaʻawale i nā mea i loko o nā waihona a me ka malohi e lawe i loko o ke keʻena a iʻole e komo i loko o nā hola awakea no kaʻaina awakea home hauʻoli no ka hope. A iʻole, e nānā i nāʻano hou e hoʻohana ai i ka pīpī liʻiliʻi maʻaneʻi.
• Makemakeʻoe e ho'āʻo hou i nā meaʻoi aku kaʻina meaʻai meaʻai ? ʻO kēia kānana chili kēia he paʻakikī, aiʻole, inā eʻimi anaʻoe i kahi mea maʻalahi hiki iāʻoe ke hoʻomākaukau i ka mua, e ho'āʻo i kēia hua'ōleloʻaila i hanaʻia i loko o ke kuʻi koko.