Eʻoluʻolu i kahi mea kanu maikaʻiʻo Thai i ka mea kanu pono'ī. Aia nā'ōpū a pau o ka'enemina-lemongrass, nāʻano coriander , nā lelo'ōmaʻomaʻo, nā kalangal, kaffir lime lau, ka waiu niu-me ka meaʻole. Akā, hoʻohanaʻia kaʻiʻo:ʻo ka palaoa gluten aiʻole tofu, e lawe i kāu koho.
He mea'awaʻalo kēia meaʻai, a ua hiki nō iāʻoe ke koho pū aku i ka gluten-free. Ma keʻano o kāu kukeʻana,ʻo ia ka meaʻaiʻono, e mālamaʻoleʻoe i keʻano o kona olakino.
Ka mea e pono ai
- No ka Green Curry Paʻi:
- 1 ka lāʻau
- lemongrass hou (mea 'ai i ka palaoa a me ka mining OR 3 tbsp a me nā lemongrass i ka'elikaʻaila)
- 1 punetēne coriander (honua)
- 2 teaspoon kumini (ka honua)
- 2 punetēpē soy meaʻai (hoʻohana i ka palaoa-noa no nā pāʻani gluten-free)
- 1/2 teaspoon ke kō
- 1 i ka 3 nā'āleʻeleʻulaʻula (sliced, eʻono)
- 1/4 ke kalo balota (aiʻole kahiʻalaniʻula)
- 3 cloves kele
- 1 i 2 'īniha me kaʻili hou
- 2
- kaffir lime lau (mau mea hou a i 'anuanu paha, i hoʻopaʻa' ia i nā 'āpana lahilahi me nā'ūni aiʻole e pani i ka 1 tablespoon o ka wai lime hou)
- 1 kīʻaha kīʻaha cilantro (paʻi pua puaʻa a me nā koʻi)
- 1 teaspoon ka paʻakai
- Pālaha hou lima
- No ka Stir-Fry:
- 1 hiki i ka niu waiu
- 1 'ai ke kumu huaʻai (aiʻole he mea hānai moa)
- 2 kaffir lime lau (aiʻole e pani i nā 2-3 bay leaves)
- 1 1/2ʻoki i ka tofu (kahi i hoʻopiliʻia i loko o nā cubes, aiʻole kekahi mea punawai'ē aʻe e like me chickpeas)
- 1ʻualaʻuala (ʻelima)
- 1 ka zucchini nui (sliced)
- ʻO ka peʻa hau hau lima
- Garnish: Basil hou
- 2 i 3 hui punetēpona (no ka ulana)
Pehea e hana ai
- E kau i ka paukū o ka "paʻi mūmū" i loko o ka meaʻai aiʻole ka mea holoi. Hoʻokomo ka 1/3 i ka waiu wai niu (aiʻole ka lawaʻana e hoʻohuihui i nā mea hana) a me ka hana maikaʻi.
- Hehi i kahi wok aiʻole i ka pīkoʻi hohonu ma luna o nāʻano-wela kiʻekiʻe. Drizzle i kaʻaila a hoʻohui i ka pakuhi kaʻina. E puhi i kaʻala a hiki i keʻala (e pili ana i 2 mau minuke).
- E hoʻoulu i nā hua me nā lālā lime a me nā lau.
- Ke hele ke kuʻina i kahi pahū mālie, e hoʻohaʻahaʻa i ka mahana i ka liʻiliʻi a iʻole a hiki i ka wā eʻoluʻolu aiʻoe.
- E hoʻomoʻi i kaʻuala me ka tofu aiʻole ka palaoa gluten.
- Hoʻomahu i 7 a 10 mau minuke, aiʻole a hiki i ka wa eʻoluʻolu ai kaʻuala eʻoki i ka pā.
- Hoʻokomo i ka pepa a me ka zucchini.
- E hele a hoʻomau i ka kuke no 5 mau minuke'ē aʻe, a hiki i ka manawa iʻailaʻia ai nā huaʻona akā e mālama mau i kā lākouʻahu a me keʻano.
- E ho'ēmi i ka mahana i lalo a hoʻonui aku i kahi 1/4 kapu i ka waiu niu. E hoʻolālā e hoʻopau a hana i kahi ho'āʻo. Ināʻaeʻole ka paʻakai, e hoʻomāhuahua i ka mea 'ai a me ka paʻakai. Inā heʻuʻuku, e hoʻohui i kahi lime hou a wai wai lemon. Inā lahilahi ka meaʻai, e hoʻonui i ka waiu niu a hiki i ka leʻaleʻa makemake.
- E lawelawe, e hoʻololi i kahi kīʻaha nui a me nā kīʻaha hoʻokahi. E kāpīpī me ke aloha me ka basil hou. Hoʻopili pū me kahi laiki'alalani Iasina a me kēia laiki niu Thai .
Nā meaʻai'ē aʻe no Green Curry
Hoʻohanaʻia ka meaʻai iʻa no kaʻono i ka'ōmaʻomaʻu'ōmaʻomaʻo. Ināʻoe eʻai i ka iʻa, hoʻohana i ka mea iʻa ma kahi o ka meaʻono, e hāʻawi mai iāʻoe i kahi paʻi kalo. Ināʻaʻole,ʻo Thai Golden Mountain Sauce kahi mea maikaʻi loa i ka iʻa. No kahi hāʻina maikaʻi nani, e ho'āʻo i ka'āpana like soy a me ka meaʻono Mountain Mountain e like me ka 3 a 3 1/2 punetēpuni.
E ho'āʻo i kēia mau mea kanu, nui
ʻO nā huaʻai i kākauʻia ma ka papaheleʻaʻoleʻo kāu mau koho wale nō ia. ʻO nā meaʻai'ē aʻe e hanaʻia e like me ke broccoli, ka puaʻapelu, ka'alapaka, ka'ōʻipaʻi'āpiopio, nā piʻa uliuli, eggplant, squash, a me zucchini. Hāʻawi kēia i nā koho nui e hoʻohana i nā hua maikaʻi loa o ka wā, no ka manawa o ka makahiki.
Nā Kōkua Kūʻokoʻa Gluten-Free
He mea maʻalahi ka hōʻoiaʻanaʻaʻole kēia kīʻaha i komo i ka gluten; ponoʻoe e koho i kekahi mau meaʻai.
ʻO ka hewa nui loaʻo ia ka mea soy, no laila eʻoluʻolu e huli i kahi kānanaʻaʻole he palaoa.
Ponoʻoe e noʻonoʻo e pili ana i ke kumukūʻai. Ma keʻano laulā, e lilo ka hapanui o nā huaʻai i meaʻole i ka momona, akāʻo kekahi paha e komo i ka mea i hoʻomoʻaʻia i ka palaoa. Hiki i nāʻaila moa ke komo i ka gluten. E hōʻoia i ka hōʻailona ma nā hōʻailona hou e ho'āʻo aiʻoe. He maʻalahi hoʻi ka hanaʻana i kāu huaʻai pono'ī , kahi e hāʻawi ai iāʻoe i ka maluhia o kou manaʻo no kouʻike i ka mea o loko.
E noʻonoʻo i kahi mau kīʻaha hōʻoia e komo i loko o nā mea i loko o ka gluten. I ka hapanui o nā hihia, ponoʻole ka gluten-freeʻole o ka tofu. Heʻanoʻokoʻaʻo Tempeh i ka tofu, akā, ponoʻoe e heluhelu i nā lepili e like me kekahi e kau ana i ka palaoa.
ʻO nā pīpī kahi pakuhi pilikino'ē aʻe no nā meaʻai momonaʻole a me kahi koho maikaʻi no kēia pāʻani. E hoʻomanaʻo wale nō i ka mīkī maloʻo maloʻo i ka pō mua.
Loaʻa nā meaʻono'ē aʻe a me nā vegan "ʻai". E ho'āʻo i kāu mau hale kūʻai no kaʻike i nā mea e loaʻa ana. ʻO wai kaʻike, hiki paha iāʻoe keʻimi i kahi punahele punahele hou.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 607 |
| Ka nui o ka momona | 17 g |
| Ka momona | 13 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 663 mg |
| Nā Carbohydrates | 97 g |
| Fiber Dietary | 22 g |
| Pāmua | 27 g |