Mai ka lumi kuke o Betty Crocker hiki mai kēia manaʻoʻai meaʻai a me ka meaʻai maikaʻi ʻo ka mīpala paʻakai a me ka puaʻa kāwili kalo i mea maikaʻi no mākou nā mea kanu a me nā meaʻaʻahu . ʻAʻole ia he meaʻai Mexican meaʻai maʻamau , akāʻo ia he meaʻono (a no ka maikaʻi!). E hana pū me kahiʻaoʻao o ka laiki Rīpania, inā makemakeʻoe, a iʻole paha i kahi homemaa e hoʻomana i nā piʻa a me ka guacamole homemade hou . E hauʻoli!
ʻOiaiʻo kēiaʻano meaʻai he meaʻai a me ka vegan (ʻaʻole ka cheese i makemakeʻia!), E hoʻomanaʻo pono e hoʻohana i nā tortillas ma ka gluten-ʻole a iʻole kekahiʻano hoʻopihapihaʻole me ka lamaʻole inā e ponoʻoe eʻaeʻole i kēia meaʻai.
Loaʻa i ka olakino? ʻAʻole lawa ka olakino? E hoʻokahe i lalo no nā manaʻo loco maʻamauʻole e ho'āʻo.
Ka mea e pono ai
- 2 paona cauliflower (1 poʻo poʻo, hoʻokaʻawaleʻia i loko o florets)
- 2 tbsp. aila olila
- 1/2 tsp. paʻakai
- 1 hiki (15 'o) chickpeas (holoi' ia a holoi 'ia)
- 1 tbsp. aila olila
- 1/2 tsp. paʻakai
- 1/4 tsp. kaʻile
- 1/4 tsp. kumumana kumulāʻau
- 1/4 tsp. ka honua oregano
- 2 mau'ōmole cilantro hou
- 1/3 kapu pepitas
- 1 ka'ōnika liʻiliʻi liʻiliʻi loa,ʻokiʻia i ka hapalua
- 2 tbsp. ʻoki jalapeño chiles
- 2 tbsp. hua lime hou
- 1/2 tsp. paʻakai
- 1/4 kaʻailaʻaila
- 8 mau 'aila kukui maka'āinana keʻokeʻoʻole (hoʻonāukiʻia e like me ka'ōlelo i hōʻailona)
- Kō koho: 1/4 kapu i ka cilantro hou (no ke hoʻouluʻana)
Pehea e hana ai
- ʻO ke ahi wela i 425 ° F.
- E waiho i nā kīʻaha puaʻaʻala i loko o ke kīʻaha nui. Drizzle me 2 hui punetēpona; e kāpīpī me ka 1/2 teaspoon ka paʻakai. E hoʻolālā a hiki i ke uhiʻia.
- Hoʻonohonoho i ka puapalāpiʻa ma ka pepa kukui nui. E puhi i ka 15 mau minuke a laila e hoʻokuʻu i ka umu a hoʻoneʻe. E kīʻaha i ka 15 a 20 mau minuke a hiki i ka meaʻoluʻolu a momona ke kopalaʻala.
- A laila, e hoʻomākaukau i ka moa moa. I loko o ke kīʻaha, hoʻopiliʻia ka moa me kaʻailaʻaila, ka paʻakai, kaʻala chili, ka kumini a me ka oregano, e hoʻoulu mālie i ke kapaʻeleʻele. E hohola i nā moa ma kahi papa hoʻokahi ma kahi pāʻuki 15x10x1-inch. E kīʻaha i 15 mau minuke, a laila e hoʻokuʻu i ka umu a ho'āla. E hoʻopoʻa i ka 10 a 15 mau minuke aiʻole a hiki i ka liʻiliʻi iki o ka pi moa a paʻakikī.
- A laila, e hoʻomākaukau i ka pepita pesto. I ka papa hanaʻai aiʻole ka mea holoi, waiho i ka cilantro, peptias, keleka, ka pepa jalapeno, ka wai lime a me ka paʻakai. E uhi a hoʻoponopono i nā hoʻoholo wikiwiki a me ka hala. Me ka meaʻai meaʻai aiʻole ka meaʻono, e hoʻonoe mālie i kaʻaila i ka 1/4 kaʻaila ma ka meaʻai hānai, e hoʻomaha i waenakonu e hoʻopili ai i ka hui me ka spatuula. Wehe i ka pesto a me kahi i loko o kahi pola liʻiliʻi.
- No ka hōʻuluʻuluʻana i nā tacos, pāpuni e pili ana i 1 punetēpē pesto ma kēlā me kēia tortilla; i luna me kahi 1/2 ago'alapalapalaʻalani a me 1 punetēpī pīpīʻula. E kope me ka hou cilantro, inā makemakeʻia. E lawelawe me ka mālamaʻana i ka peʻa chick.
Hanaʻo ia i nā meaʻaiʻai 8 a me nā vegan tacos.
Nāʻike pilikino, no kēlā me kēia:
Kaloka 280 (Kaloʻi mai nā Awa 150);
Ka Honua Nui 16g (Ka Pila Nui 2.5g, Ka Honua Nui 0g);
Ka Cholesterol 0mg; Sodium 550mg; Pilikanaka 460mg;
Ka Lākiʻona Carbohydrate 27g (Dietary Fiber 6g); Pana 8g
% Ka'AemiʻAla: Hua'ōlelo A 6%; Ka Huaora C 35%; Ke Komika 6%; ʻO ka hao 15%
E like me nā kacos o ka mea kanu? Hiki paha iāʻoe ke ho'āʻo i kēia mau mīkini kālaiʻike he 10 mau minute māmā a iʻole ia mau vegan tempeh tacos . No kahi mea iʻoi aku ka nui o ka veggie-mamafa, e ho'āʻo i kēia mau meaʻawaʻawa maʻalahi me ka'ōpala i kālaiʻia .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 390 |
| Ka nui o ka momona | 17 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 587 mg |
| Nā Carbohydrates | 51 g |
| Fiber Dietary | 10 g |
| Pāmua | 14 g |