ʻO kēia kānana he 15 -ʻanana he meaʻono meaʻai meaʻai me nā mea'āpala. Hiki ke hanaʻia i ka meaʻala me kahi hui bakina 15-bean a 16-bean. ʻO kahi helu aiʻole nā mea kanu maloʻo a me nā mea hou a me nā pepa eʻono i ka'ōpala, me ke kāleka a me nā'ālika. Hoʻomohala ka ipu. E hoʻokuʻi i nā kāloti a me kahi iwi o ka mea fīlaʻi i ka hulu, aiʻole e ho'ēmi i ke kumukūʻai e pili ana paha iʻelua kapu a hoʻokomo i 2 mau kapu o V-8 wai waiʻoi ma mua o ka hanaʻana. Hiki ke hoʻohuiʻia kekahi lālāʻelua aʻelua paha no kahi meaʻala'ē aʻe. E nānā i nā'ōlelo a me nā hoʻololi no nā manaʻo a me nā pani hou.
Hoʻokumuʻia ka'ōmole kiʻi me ka Bob Red Red 13-bean soup hui, e'ōlelo ana i kahi pō ka pō. E nānā i nā kuhikuhi ma kāu hui mele pī.
Hoʻopiliʻia kēia'anakena maikaʻi i kahi lāina awakea a me kaʻaina ahiahi me ka palaoa a me ka palaoa kāwili. E hoʻoulu i ka sandwich a iʻole ka'ōmole'ōmaʻomaʻu i'ōmoleʻia no ka meaʻai maikaʻi.
Ke hāpai nei au e hoʻomaka me nā kulu liʻiliʻi a me nā paʻi pepaʻulaʻula. E'ānai i ka hulu e pili ana i ka hapalua o ka manawa kuke a hoʻonui i ka nui, inā pono.
Inā makemakeʻoe e hoʻohana i kahi kuke kuke wikiwiki, e nānā i ka mela 16-bean a Neil a me ko kaʻaha inu a Sharon no ka ham .
Ka mea e pono ai
- 1 pākihi (e pili ana i 1 paona) 15-bean soup mix *
- 1 kaʻaila kaʻinaʻaila (e like me kaʻaila olive, canola, ka pīkī, a pēlā aku)
- 1 kahi nui (ʻoki)
- 3 cloves keleka (nui, minced)
- 2 nā'ōmaʻomaʻo aniani (ʻokiʻoki)
- 1 teaspoon basil maloʻo (aiʻole 1 punetēpī basil hou)
- 1 teaspoon dried oregano (aiʻole he 1 punetēpona o ka hamo hou)
- 1 ka pele i hoʻomaloʻo i koume (aiʻole 1 punetēpī koume hou)
- 1/2 teaspoon pepa keʻokeʻo
- 1/2 kapune pepaʻeleʻele
- 1/4 teaspoon pepa cayenne (aiʻole eʻono)
- 1/4 teaspoon ka pepaʻulaʻulaʻula (aiʻole eʻono)
- he 1 lemon (aiʻole he lime)
- 1 ka hapani o ka apple cider winika
- ʻO ka 2 sodita me ka 2 beta
- aiʻole he 2ʻelima o ka wai me 2 punetēpuni o kahi kumu waiwai mea kanu (e nānā i nā'ōlelo a me nā hoʻololiʻana no nā koho'ē aʻe)
- ke kosher paʻakai (eʻono i2017-10-14
Pehea e hana ai
- E kau i nā pi i loko o ka umu nui Dutch a me kahi ukana. E uhi i nā pīnī me ka wai ma hope o ke kuhikuhi pipi a hoʻokuʻu iā lākou i ka pō a -ʻole inā e kuhikuhi ke pīpī - e hana wikiwiki a hoʻomohala a hiki i ka wā eʻoluʻolu. E hoʻololi i ka beans i kahi colander e hoʻomaʻemaʻe; waihoʻia.
- E hoʻonā i kaʻailaʻaila ma kahi lau nui ma luna o ka mahana wela. E hoʻouka i kaʻaila a me ka kuke no 5 a 8 mau minuke, aiʻole a hiki i ka hoʻouluuluʻana a me ka translucent, e hoʻoulu pinepine. E hoʻoulu i ke kālaki i kālaiʻia, nā aniani'ōmaʻomaʻo'ōmaʻomaʻo, a me nā mea ulu a me nā meaʻala a pau, e like me ka lemon zest. E kīʻaha no kahi mau minuke 2, e hoʻoulu pinepine.
- E hoʻohui i ka vīnega; e hoʻonā a hoʻokomo hou i nā pi, nā waiwai, wai a me nā kumu, aiʻole ka wai kūmole. E uhi i ka ipu a lawe i kahi maʻi. E ho'ēmi i ka wela i lalo. E uhi i ka ipu e hoʻolālā i ka paila no ka hola 1/2/2.
- E hoʻopaʻa i nā bean i kekahi manawa a hoʻonui i kahi waiwai a iʻole wai inā eʻikea ana ke kānana no kouʻai. E nānā i nā poi no ke aloha. Ināʻaʻole i maʻalahi, e kuke i kahi pākuhi no kekahi 1/2 hola.
- E hoʻonui i ka paʻakai paʻakai, e like me ka mea e pono ai, eʻono.
*ʻO Bob's Red Mill 13-pīni sou ka 29-'auama. Hoʻomanaʻoʻia kahi 15 mau ounce o nā beana - e pili ana i 2 mau kapu - no kēia meaʻai.
Nā Manaʻo a me nā Variations
- E hoʻopiha i 2 a 3 mau kapu o ka'ōpū puna me ka wai'atika a me ka wai V-8.
- No ka meaʻaiʻole ka meaʻai, e hana i ka'ōpala me ka moa a me ka wai a me ka iwi ham ham. Hiki ke hoʻohuiʻia i ka puaʻa hamo i ka palaoa, ka'ōpala paʻipaʻi, a iʻole i ka puaʻa i kāhiʻia.
- E lawelawe i ka'anana e like me ke kāpuni a puni ka puʻu o kaʻaila keʻokeʻo maʻemaʻe a iʻole ka lauiki laiki.
- E hoʻoulu i ka mea'iola a me nā kāloti i ka puʻu i ka wā e hoʻokomo aiʻoe i nā pi i ka hulu.
- E hoʻokuʻi iʻelua lālā o ke kai me nā mea kanu a me nā meaʻala.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 187 |
| Ka nui o ka momona | 8 g |
| Ka momona | 3 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 50 mg |
| Sodium | 152 mg |
| Nā Carbohydrates | 10 g |
| Fiber Dietary | 1 g |
| Pāmua | 18 g |