Loaʻaʻia i nā kolo palaoa maʻamau maʻamau? E ho'āʻo i kēia mea e hoʻohana ana i nā beana keʻokeʻo (puhi nui loa, peia cannellini a me nā bean navy) no ka hoʻololiʻana i nā mele maʻumeʻa maʻomazo (garbanzo bean). ʻO kēia he mea'alapī keʻokeʻo keʻokeʻo keʻokeʻo keʻokeʻo i hanaʻia me nā meaʻono e noho mau ai, e like me kaʻaila olive, keleka, a me ka wai lemon, a hoʻomehanaʻia me kahi kumini o ka kumini a me ka pākeke hou, akā i hanaʻia me nāʻele keʻokeʻo ma mua o ka moa. pūnaewele a me keʻano. Ināʻaʻoleʻoe he pepa keʻokeʻo ma ka lima, e waiho wale a hoʻohana i ka'ōpala o ka pepaʻeleʻele maʻamau.
He pilikino a he wale paha ka pua niho. Me kaʻole o kahi maʻaka, ʻaʻole paha he humihi maʻamau kēiaʻano, akā, he kui wale wale nō. Akāʻo nā mea a pau āu e makemake ai e kāhea aku, ua kiʻekiʻe ia i loko o ka protein, ke kiʻekiʻe i ka fiber a hiki ke hoʻohanaʻia no nā mea a pau e hoʻohana aiʻoe i hummus a me ke kui. E ho'āʻo iā ia e like me ka mea kanu lawaiʻa i hoʻolahaʻia ma kahi o ka mayonnaise maiʻole (hana nui ka hummus i nā sandwiches wrap since it sticks well and does not drip), or, use it like hummus like a dip for pita, orast points or nā hua'ōlelo.
Ua like loa me nā meaʻono a pau o ka homemade,ʻo kēiaʻano keakea keʻokeʻo he meaʻai loa i ka meaʻaiʻole , vegan, a me ka palekana no ka meaʻai pāʻaniʻole.
ʻO ka meaʻono me ka momona o ka Pōkāʻo Bush.
Ka mea e pono ai
- 1/2 kaʻailaʻaila
- 1/8 kapu nā'ōpala kāleka, ka meaʻoki
- 2 15.8-'unece he'eneke keʻokeʻo keʻokeʻo (He nui nā pīkī nui o Beanani, akāʻo nā pīni cannellini a me nā pī navy) maikaʻiʻia, holoiʻia a holoiʻia
- 1/4 kapu wai wai lemona hou
- 1 tsp. kumumana kumulāʻau
- 2 tbsp. ka pāʻani liʻiliʻi
- 1/2 tbsp. ʻo ka paʻakai (ka paʻakai kai aʻo ka paʻakai paʻakai ke maikaʻi loa)
- 1 tsp. pepa pepa keʻokeʻo (kohoʻia akā e hoʻohui i kahi momona maikaʻi maikaʻi)
- Kulu pepa cayenne a paprika paha (kō koho)
Pehea e hana ai
- I kahi'āpana liʻiliʻi, e hui i kaʻailaʻaila a me ke kāleka ma luna o ke kula a hiki i ka wela a hiki i ka māmāʻana o ke kālaiki, e mālama ponoʻole i ke ahi. E hoʻoluʻolu i ka haʻahaʻa a me ke kaumaha, e mālama i kaʻaila a me ke kāleka.
- E kau i nā pīni keʻokeʻo i loko o ka meaʻai meaʻai aiʻole ka mea holoi, a hoʻoulu i ke kālani i'atiʻia, ka wai lemona, ka kumini a me ka pā. Ka hana a maʻalahi. E ninini pono i kaʻailaʻaila i hoʻonoeʻia i ka wā e holo ana ka meaʻai aiʻole ka mea hana lepo a hiki i ka mālamalama a me ka laula.
- E hoʻomau i kāu humanā keʻokeʻo me ka paʻakai (ʻo ka paʻakai moana aʻo ka paʻakai kosher ka maikaʻi loa), ka pepa keʻokeʻo a me ka paʻiʻana o ka pepa cayenne a paprika paha no nāʻaʻahu nani.
- E mālama maikaʻi me ka pita, ke kopa a me ka'āmele a me ka'āpana o nā hua'alaina hou: nā kāloti pēpē a me nā kākātika, nā mea kanu, nā pepa pepaʻala, nā haloni a me nā'āpana jicama.
E like me kēiaʻano keʻokeʻo maikaʻi? Hiki paha iāʻoe ke ho'āʻo i kēia mea hana hoʻomanaʻo i ka lā a me ka lama , a no, no ka hōʻailona momona o ka momona, e ho'āʻo i kēia humuhuki pīpīʻeleʻele nele .
E nānā pū hoʻi: No ke aha e aloha nui ai nā mea aloha i ke aloha?
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 677 |
| Ka nui o ka momona | 20 g |
| Ka momona | 3 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 603 mg |
| Nā Carbohydrates | 95 g |
| Fiber Dietary | 29 g |
| Pāmua | 33 g |