ʻO Baingan Ka Bharta.

Aiaʻeluaʻano likeʻole o Baingan Bharta. Hoʻokahi i hanaʻia me ka kuke aʻo kekahi me ka meaʻono! He pāʻokoʻa kēia no kēia kīʻaha no kaʻaila mīmū a me ka meaʻono i loko o ia mea -ʻo nā mea a pau koe ka eggplant (ʻo ka'ōhinuʻia) ka hoʻohanaʻia o ka raw.

ʻO ka baingan Bharta heʻai olakino -ʻo ka eggplant ka mea nui, he momona a he sodium a he kiʻekiʻe i loko o nā meaʻaiʻai, nā huaora C a me B6 magnesium, phosphorus a me ka pālolo. E hoʻonui i nā'ōmato, nā'ōmaʻomaʻo a me kaʻaila a ua paniʻoe i kahi meaʻai maikaʻi loa i loko o hoʻokahi pākahi!

Ka mea e pono ai

• 1 nui eggplant
• 1 nui
• nui loa nā mea iʻokiʻokiʻia
• Hoʻomākaukau maikaʻiʻia kahi'ōmato nui
• 2 nani loa (ke kohoʻia) nāʻulaʻulaʻulaʻula
• 7- 8 mau'āpana'ōpala o ke kāleka
• 1/4 kaʻaila coriander kaki
• 2 tbsp kaʻaila kūpona
• ʻO ka paʻakai ka paʻakai
• 1/2 lime

Pehea e hana ai

Paipaiʻo Baingan Ka Bharta i ka'ōpū'alapelu. Hiki ke hana i kēia ma nāʻano likeʻole:

1. E kau ma kahi kīkī kuki ma ke kau waleʻana i ka eggplant ma luna o ke kapuahi a mālama i ka lapalapa ma kahi haʻahaʻa haʻahaʻa. E hoʻomau i ka huliʻana a me ka kukeʻana a hiki i ka hoʻopiliʻana o kaʻili a pau i ka eggplant a me kaʻiʻo i loko. ʻO kahi hōʻailona maikaʻi e kiaʻi aiʻo ia ka huahelu o ka eggplant i lokoʻo ia!
2. Grill i loko o kāu umu umu aiʻole ma kāu grēkeke. Eia hou, e hoʻomau i ka huliʻana a hiki i ka manawa a pau o kaʻili ma luna o ka eggplant a me kaʻiʻo i loko.

1. 'ʻOhu' i loko o kāu umu a hiki i ka manawa e hoʻopiliʻia ai kaʻili ma ka eggplant a me kaʻiʻo i loko.
2. I ka manawa i'ōpalaʻia ai ka eggplant, eʻoluʻolu e hoʻomaʻalili a laila e lele aku a hoʻokuʻu i kaʻili a me ke kolo.
3. Hoʻopili māmāʻo Mash i ka eggplant, i loko o kahi kīʻaha .
4. E hoʻomoʻi i kaʻaila mīmona, ka'atika, ka'ōmato, nā'ōmole'ōmaʻomaʻo, ke kāleka, ka lau coriander a me ka paʻakai ka paʻakai. Hoʻohui maikaʻi.
5. E hoʻomoʻa i ka kaomi o ka wai lime a hui maikaʻi.
6. E lawelawe ma keʻanoʻaoʻao i meaʻai me nā meaʻai e like me ka palaoa i hoʻolapalapaʻia a me Lehsuni Daal (nā paina i kālaiʻia i ke kālani) , aiʻole ia i kālaiʻia i ka raiki a me Rajma .

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	139
Ka nui o ka momona	1 g
Ka momona	0 g
Ka momonaʻole	0 g
ʻO Cholesterol	0 mg
Sodium	273 mg
Nā Carbohydrates	31 g
Fiber Dietary	8 g
Pāmua	6 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.