ʻO ka Bean Bean a me ka meaʻono Sweet Potato Chili (Vegan, Gluten-free)

Hiki keʻikeʻia nā meaʻaiʻaiʻole he mea hōʻailonaʻole i kekahi, akāʻo kēiaʻano meaʻai eʻono loa,ʻaʻole eʻike nui nā kānaka! ʻO kaʻuala a me nā kāloti e pāʻani me keʻano o kaʻalani hou. Me kaʻoi aku o 20 grams o ka protein i kēlā me kēia lawelaweʻana, he kumu maikaʻi kēia no nā meaʻai: nā mea kanu, nā vegan , a me nā keiki!

ʻO nā meaʻai a pau o kēia meaʻai he meaʻai a me ka vegan, a, ināʻoe e hoʻohana i wai (ma kahi o ka pūpū huaʻai), ua piliʻole ka paila. ʻO kekahi mau mea kanu i kūʻaiʻia me nā meaʻai kūʻaiʻoleʻia aʻaʻole kekahi. E heluhelu i ka lepili, inā no ka kānalua, aiʻole, e hanaʻoe i kaʻaila .

Ka mea e pono ai

• 2 cloves kele, minced
• 1ʻako liʻiliʻi
• 2 nāʻualaʻuala liʻiliʻi, i'ōpala a meʻokiʻia
• 2 kāloti koʻikoʻi, i hoʻopiliʻia
• 1/2 mau pepaʻelima paʻi,ʻokiʻoki (kō koho)
• 2 tbspʻaila aila
• 1 15 'o ke ounce he pīniʻeleʻele (aiʻole he liʻiliʻi iki ma lalo oʻelua mau kīʻaha, inā e hoʻomoʻaʻoe i ka mea hou)
• 1 15 o ke aniani ke hiki ke hoʻomaʻemaʻe i nā'ōmato aiʻole ka'ōniu'ōmato
• 1/2 ka wai kīʻaha aiʻole ka'ōmole punaewele (e hoʻomaopopo i ka paila waleʻole o kou hupa ma ka mea e pono ai)
• 1 tbsp chili kalo
• 1 tsp kumini
• 1/2 tsp cayenne (aiʻole eʻono)
• 1/2 tsp kalo i ka lepo
• 1/2 teasp paʻakai
• 1/4 tsp keleʻeleʻele

Pehea e hana ai

1. ʻO kaʻaila a me nā'aleka i kaʻailaʻaila no hoʻokahi minute aʻelua paha, a laila e hoʻopili i kaʻuala, kāloti, a me ka bele a hiki i ka'aluʻolu o nā'aliki, ma kahi o 5 a 6 mau minuke.
2. E ho'ēmi i ka wela i ka liʻiliʻi a me ka hoʻonuiʻana i nā mea i koe a pau, e hoʻoulu ai e hui maikaʻi.
3. E hoʻokuʻu i kāu pulu e hoʻonani, kahi i uhi a hoʻonāukiukiʻia i kekahi manawa ma luna o ka wela wela, no ka 20 a 25 mau minuke, a hiki i ka hoʻohuiʻiaʻana o nā'ōpala a me nāʻuala, nā kāloti a me nā lele.

Hanaʻo ia i ka 5 a 6 mau lālā o ka pīpī pīpīʻeleʻele.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	384
Ka nui o ka momona	6 g
Ka momona	1 g
Ka momonaʻole	4 g
ʻO Cholesterol	0 mg
Sodium	341 mg
Nā Carbohydrates	67 g
Fiber Dietary	18 g
Pāmua	19 g

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