I kekahi manawa, laweʻia nā piʻa nani i ka hōʻailona o kaʻona. Makemake au e nānā iā lākou e like me ka meaʻono, ka mea hiki ke hoʻomaʻemaʻe. No ka mea hoʻokahi, ke manaʻo nei au he meaʻaneʻane hikiʻole i ka mea'anakamai keʻano o kā lākou meaʻono; Hoʻopiliʻia ka waha o ka waha-manaʻo i kekahi kīʻaha, me ka hoʻohuiʻole i kekahi momona. Hoʻohuiʻia me kaʻoiaʻiʻo he kumu nui lākou o ka protein a me ka aneane hikiʻole ke kuke i kahi kuhi. ʻO kēia herbed keʻokeʻo me ka meaʻono a me ka mea kanu maikaʻi loa.
Ka mea e pono ai
- 1 paona i hoʻomaloʻoʻia i nā beans keʻokeʻo, i kohoʻia a holoiʻia (Navy, nui'ākau, canellini)
- 4 mau kapu o ka moa
- 2 kahe wai
- 1 kapu ham hamani
- 3/4 kapu kāloti kaomi
- 3/4 kapu kahiʻalaniʻalaniʻulaʻula
- 2 nā pākeke i ke kālika, kaʻoki a me kaʻoki
- 2 teaspoons i kahi maloʻo ke pā pā
- 1 teaspoon 1/4 i ka palaoa
- 1½ teaspoon ka paʻakai
- 1/2 teaspoon'āina pepaʻeleʻele
- 1/4 teaspoon ka pelemary
- 1/8 teaspoon (pinch) Basil maloʻo
- 2 mau'ōlaʻi liʻiliʻi, i kāluaʻia a miko (e pili ana i 2/3 kapu)
Pehea e hana ai
E uhi i nā bean me hoʻokahi iniha o ka wai a hoʻoulu iā lākou i ka pō, aiʻole e lawe iā lākou i kahi'ōlaha wikiwiki, uhiʻia a hoʻokaʻawaleʻia no hoʻokahi hola.
E puhi i nā pīni, waiho i loko o kahi kōpena nui, a hoʻomoʻi i ka moa moa, wai, ham, kāloti, aniani, a me nā mea hoʻonani i ka pan. E lawe mai i ka huiʻana i kahi hoʻomehana ma luna o ka wela wela a hāʻawi i ka kuke e kuke no 90 mau minuke i 2 mau hola, a hiki i ka wa eʻoluʻolu nā pi. E hoʻonui i ka paila me ka hoʻomaʻemaʻe i ka'ōpala no 5 mau minuke.
Hana i kahi wela.
ʻO kēia'ōpena bean keʻokeʻo keʻokeʻo e hana i nā lole 8 a 10.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 190 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 2 mg |
| Sodium | 238 mg |
| Nā Carbohydrates | 34 g |
| Fiber Dietary | 9 g |
| Pāmua | 13 g |