ʻO kaʻo Olive tapenade he kukui paʻa a pālahalaha paha i hiki ke hoʻohālike i ka pesto chunky, aiʻole kaʻoluʻolu me ka hummus, akā, ua hanaʻia mai nāʻoliva, kaʻaila, kaʻaila, ka wai lemon a me nā mea kanu.
ʻO ka mea maʻamau, ua hana mauʻia ka papa oliva me kekahi mau hiʻikoʻa ma laila, akāʻo wai ka makemake eʻai i nā iʻa a me nāʻoliva i loko o kaʻai hoʻokahi? Yuck! Aia me nāʻohe ikaika a pau o nā kalamata olive a me nā meaʻokoʻa, e pono ana i nā kuhikuhi? ʻO kēia meaʻai hoʻi he mauʻulaʻula ulaula ia, no ka hoʻouluʻana i ka papaʻainaʻoliva maʻamau.
E ho'āʻo i kēia meaʻawaʻawa maʻalahi a me kaʻolivaʻoliva no ka meaʻai a me nā meaʻona vegan.
E hele i lalo no kahi hoʻolālā kūpono olive maikaʻiʻole e ho'āʻo.
E nānā pūʻia: Nā meaʻai a me nā meaʻai meaʻai nui loa
Ka mea e pono ai
- 1/2 kapu kalamata olive (sliced)
- 1/2 kīʻahaʻulaʻula (puhiʻia,ʻokiʻoki)
- Kō koho: 1 tbsp. ke poʻo
- 3 cloves kaula (minced)
- 2 tbsp. wai lemon
- 1/4 tsp. Basil (maloʻo)
- 1/4 tsp. pāʻaka (maloʻo)
- 1/4 tsp. koume (maloʻo)
- 2 tbsp. aila olila
- ʻOi (keʻono)
- Pāpaʻi (eʻono)
Pehea e hana ai
- Hoʻomaʻa i nā meaʻai a pau i loko o ka meaʻai meaʻai, ka puluki a hiki wale i keʻanoʻeleʻele a me ka maikaʻi. Eʻono, a hoʻololi i nā mea i mea eʻono ai.
- E lawelawe i kāu papa hoʻolaʻaʻoliva me nā mākoki a iʻole nā helu make.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 69 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 127 mg |
| Nā Carbohydrates | 7 g |
| Fiber Dietary | 1 g |
| Pāmua | 1 g |