ʻO kēia meaʻai no ka meaʻai meaʻai a me ka vegan minestrone e hoʻopihaʻia i nā meaʻai maikaʻi a me nā mea momona, e like me nā'ōmato, kāloti, ka huluhulu, nā pīniʻeleʻele a me ka zucchini. ʻO kāuʻano kīhāpai maoli nō ia i ka puʻu! Hoʻomaʻomalima mālieʻia nā mea a pau no ka ho'ālaʻoi loa me kekahi basil hou a me ke kāleka.
Hana ka meaʻaila minestrone no ke kukui a me kaʻaina awakea maikaʻi a me kaʻaina awakea, e hoʻopili wale i ka salakekeʻaoʻao a me kahi'āpana o ke kāleka kāleka a uaʻaiʻoe i kaʻai. No ka mea,ʻaʻoheʻaila,ʻaʻole hiki keʻai i kēia meaʻai. Hiki iāʻoe ke haʻalele i nā kānana (a hoʻohana i ka'ōmole punahele gluten-free) i mea e lilo ai i gluten-free, akā ināʻoe e hana wale nei i kahiʻala meaʻai , ma kahi o ka minestrone. ʻAʻohe mea hewa me kēlā, akā naʻe! E nānā hoʻi: E ho'āʻo hou i nā hopena o nā mea 'ai loa
Me ka liʻiliʻi o 100 calories ma kēlā me kēia lawelawe a ma luna wale o 1 gram o nā momona kūlohelohe, kēia meaʻai meaʻai (a me vegan!) Minestrone he low-calorie nui a kokoke i ka waiʻole. Hiki pahaʻoe e ho'āʻo i kēia kumukūʻai mea kanu meaʻai ma ka mea kanu meaʻai.
Inā makemakeʻoe i ka lolo kalo a me kaʻai momona liʻiliʻi, hiki paha iāʻoe ke nānā i kēia mau mea momonaʻeiwa momonaʻole e ho'āʻo .
Ka mea e pono ai
- 4 kapu
- ka'ōpū puna
- He 4 mau kīmato i kālaiʻia
- 1 tbsp. kīʻaha hou
- 1/2 tsp. huakaʻi
- 2 kāloka,'āʻoki
- 2 hele i kahi seleni,'āpī
- 1/2 kala,ʻokiʻoki
- 3 zucchini, kahiʻoki
- 1 ka'ōpū'ōmaʻomaʻo,'āpī
- 3 cloves kele, minced
- 1 ka lauʻole
- ʻO ka paʻakai a me ka pepa eʻono
- 1 1/2 kīʻaha macaroni pasta (aiʻole e hoʻohana i kekahiʻano liʻiliʻi liʻiliʻi e like me nā pūpūʻuʻuku)
Pehea e hana ai
- ʻO ka mua, kau i kaʻaila wai ma loko o ka ipu nui, a laila, hoʻopomo i loko o ka mīmū paʻi, ka basil, ka oregano, kāloti, ka sole, ka'atika, ka zucchini, ka'ōmaʻomaʻo, ke kāleka a me ka lālā bay.
- E lawe mālie i ka mai i kahi haʻahaʻa haʻahaʻa aʻae i ka kuke no kahi wela haʻahaʻa ma kahi o 45 mau minuke a hiki i hoʻokahi hora, ai 'ole a hiki i ka manawa eʻoluʻolu ai nā hua liʻiliʻi.
- E hoʻomoʻi i ka paʻakai a me ka pepa a me ka pasta macaroni a lawe mai i ka wela i kahi haʻahaʻa i kahi haʻahaʻa haʻahaʻa. Eʻae i ka hoʻohui no kahi 10 a 20 mau minuke, a hiki i ka pauʻana o ka pāʻina i ka kuke.
- E hoʻopau i ka lauʻoʻoleʻa ma mua o ka lawelaweʻana.
Eʻoluʻolu i kāu'ōpala minamina ka mea kanu maʻalahi!
Nā'ikewaiwai kūpono no ka lawelaweʻana (e pili ana i 6 mau lawelawe):
Hāʻawi kekahi mea lawelawe e like me:
Calories 84, Calories from Fat: 13
Ka Honua Nui: 1.4g, 2% RDA
Panaʻona: 0.0g ( E nānā pū hoʻi: He aha nā trans fats? He mau mea vegan paha ia? )
Cholesterol: 0mg, 0%
Sodium: 545 mg, 23%
Paila pāʻila: 820 mg, 23%
ʻO ka nui o nā'ōpelu: 13.5g, 5%
Fiber Dietary: 4g, 16%
Nalu: 7g
Pana: 6.2g
ʻO nā huaora a me nā kolako:
ʻO Vitamin A 96% RDA • Hua'ōlelo C 65% • Kaomi 6% • Iron 8%
Nānā hou i nā meaʻai meaʻaiʻole a me nā meaʻono vegan? Hiki paha iāʻoe keʻimi i kekahi o nā meaʻoluʻolu o ka huapalapala'Āpalapala Soup , a, inā makemakeʻoe i kahi meaʻoi aʻeʻoi aʻe ka maikaʻi, e ho'āʻo i kekahi o kēia mau meaʻailaʻeiwa momonaʻole . Makemakeʻoe i kahi meaʻokoʻaʻole? Pehea e pili ana i ka'ōlaʻi Vegan o ka'oapaka Soup aiʻole kahi meaʻai meaʻai meaʻai ke kalo . E hauʻoli!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 269 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 544 mg |
| Nā Carbohydrates | 53 g |
| Fiber Dietary | 9 g |
| Pāmua | 13 g |