ʻO nā'ōpala he kikowaena o ka kukeʻana i ka Middle Eastern,ʻaʻole e'ōleloʻia he wahi o ka meaʻai maikaʻi loa. Ua aloha wau iā lākou a pau a loaʻa he lālani o nā kāneka ma kahi papa ma kaʻu kīʻaha,ʻo kēlā me kēia mea i hoʻopihaʻia i nāʻanoʻano palaoa'ē aʻe. Hiki iaʻu ke hīmeni i nā mele o kēlā me kēiaʻano akā uaʻike wau i kahiʻoi aku o ka'ōmole i kaʻu hele-i ka mea i kohoʻia i kēia manawa. Kūʻai au i ka hua'ōmaʻomaʻo (kahi maʻamau i ka hapanui o nā māina) a wikiwiki ke kukeʻana, i 20 mau minuke wale nō, aʻaʻole makemake i kahi hoʻomākaukau mua e like me ka holoiʻana a me ka hamo. Ke hele mai neiʻo ia ma keʻano o ke aloha, aʻo wau hoʻi, uaʻoi aku kaʻono o kaʻoluʻolu ma mua o ka nui o nā mea'ē aʻe.
Uaʻike wau he maikaʻi loa ia e like me ka laiki i paniʻia i ka wā e makemake ai au i kekahi mea me kaʻoi aku o ka lole a me ka meaʻai. A he mea nui nō hoʻi ia no ka bale i nā puʻu a me nā salam. E like me nā kānana,ʻo ka fiber e mālama paʻa loa iaʻu no lailaʻaʻole hiki iaʻu ke loaʻa nā munchies ma hope ma ke ahiahi. ʻAʻole i heluʻia e nā kuki, pololei?
Ua hoʻohui au i ka ho'āʻo maikaʻi o ka'ōlohelohe me kaʻono o nā aniani a me nā kāloti, ka meaʻono i ka meaʻai a me ka momona o ka kumini no kahi'āla nui!
Ka mea e pono ai
- 1 kapu farro
- 8 kāloka (kahi iʻeliʻia a kupa i ka hapalua o ka lōʻihi)
- 2 punetēponaʻailaʻaila (māheleʻia)
- 1ʻoki (peeled a sliced)
- 1 teaspoon
- kumini
- 1 punetuni ka paʻi pāʻani (kahi pāʻani)
- ʻO ka paʻakai a me ka pepa eʻono
- Cumin Tahini Sauce:
- 1/4 cup metame paina
- 1/4 wai wai
- 1 clove kaloka (kāpili aʻoki maikaʻiʻia)
- 1 kaʻina kaʻina wai lemon
- 1/4 teaspoon cumin
- ʻO ka paʻakai a me ka pepa (eʻono)
Pehea e hana ai
E wela i ka umu a 400 mau digit.
Hoʻohui i 1 punetine o kaʻailaʻaila me ka teaspoon o ka kumino. Peel aʻoki i nā kāloti a hoʻokuʻi iā lākou i loko o ka hinu cumin. E kau ma kahi pepa bakena i kāwiliʻia me ka pepa pepa, ka manawa me ka paʻakai a me ka pepa a hoʻomoʻa i loko o ka umu no 30 mau minuke.
E lawe mai i kahi ipu nui o ka wai paʻakai i kahi maʻi. E hoʻonui i ka'ōmole, uhi, e ho'ēmi i ka wela a haʻahaʻa no 20 mau minuke. E puhi a hoʻi i ka ipuhao.
E hoʻokuʻu i ka waihonaʻaila'ē aʻe o kaʻailaʻaila i ka paepae poʻokela aiʻole ka pae hao hao me kaʻalani sliced. Lūkele no nā minuke he minuke a maʻa ka'ilina a he'ōmaʻomaʻo keʻokeʻo. E hoʻomoʻo i ka'alapī liʻiliʻi i loko o ka pā kanu i kālaiʻia.
E hana i ka kuini cumin tahini ma o ka hoʻohuiʻana i ka mīkini sesame, ka wai, ke kālaʻi mined, ka wai lemon a me ka kumini i loko o ke pola. ʻO Whisk a hiki i ka paʻakai a me ka manawa me ka paʻakai a me ka pepa eʻono ai.
No ka lawelaweʻana, ka'ōpū i ka'ōmole a me kaʻaila i huiʻia ma luna o kahi pālahalaha, ma luna me nā kāloti i hoʻokuʻuʻia a me ka hoʻolāʻauʻana me ke kāhini kāhini.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 333 |
| Ka nui o ka momona | 16 g |
| Ka momona | 2 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 346 mg |
| Nā Carbohydrates | 47 g |
| Fiber Dietary | 11 g |
| Pāmua | 8 g |