ʻO kēiaʻaiʻana o ka puʻu e kāʻei iāʻoe e like me ka pāpale mahana i ka lā anu. ʻO nā kānanaʻo Legume he meaʻai maʻamauʻo Dutch, a he meaʻai ka'ōpena maikaʻi, piha a me ka cinch e hana ai -ʻo ia ka haleʻahaʻaina maikaʻi loa no kaʻohana a pau. Hanaʻia me nā pīniʻeleʻele, kahiʻano likeʻole o ka Pelekane o kaʻohana Phaseolus vulgaris , akā, hiki iāʻoe ke hoʻohana i nā kui pinto ināʻaʻoleʻoe eʻike i nā pīniʻeleʻele.
Ka mea e pono ai
- 5 o. (145 g)'āpala puaʻa puhi,'ahima
- 1 tbsp manua
- 5 pāhili, iʻokiʻia
- 1 ka pāti nui, kahi maikaʻi loa
- 1 lelo nui, lahilahiʻia
- 1 tbsp paprika
- 3 lb. (1.3 kg) hiki i nā pīni kele (aiʻole pine piʻi), holoiʻia a holoiʻia
- 12 oz. (375 ml)'ōmole puree
- 3ʻaila (500 ml) meaʻai pipi
- 2 lālā bay (kahi hou a i hoʻomaloʻoʻia paha)
- ʻO ka paʻakai, ka pepa a me ke ketjap manis a iʻole ka meaʻai maikaʻi, eʻono
- 1/2 kīʻaha kahi lauʻi
Pehea e hana ai
- I loko o ka ipu hao nui, hoʻoma'ū i ka puaʻa i loko o ka wai. E hoʻonui i ka pāpapa, ke kāloti, ka lelo, a me ka paprika . Hoʻohui maikaʻi. I kēia manawa, e hoʻopili i nā piʻa, nā'ōmaʻoma puree, nā'ōpū a me nā lau.
- E lawe mai i ka mai i ka maʻihe, e uhi a laila hoʻohuli i ka wela e hoʻolima i 15 mau minuke. Wehe i nā lau lālā. ʻO ka manawa eʻono ai i ka paʻakai, ka pepa a me ka ketjap manis (aiʻole kaʻaila maikaʻi) a laila ka'ākena i ka hapalua i ka hapalua o ka mīkini, me ka hanaʻana i ka meaʻala lāʻau aiʻole ka meaʻai meaʻai. ʻO ka'ūpala ka mea e loaʻa i ka'ōpala i ka huapalapala aʻaʻole maikaʻi. E hoʻomoʻi i nā lālā laulenu ma mua o ka lawelaweʻana.
Nā kōkua:
- ʻO nā piʻaʻeleʻele Kalikimaka ka mea i kapaʻia he beans Beanake.
- E hoʻonui i ke kālā hou inā makemakeʻoe i ka'ōmoleʻano maikaʻi, akā, e hoʻomanaʻo i ka manaʻo o nā kuʻuna o ka hoʻonani maʻamau i kahi mānoanoa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1468 |
| Ka nui o ka momona | 22 g |
| Ka momona | 8 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 46 mg |
| Sodium | 1,128 mg |
| Nā Carbohydrates | 231 g |
| Fiber Dietary | 69 g |
| Pāmua | 94 g |