ʻO kahi topa i'ōwiliʻia me ka'ōniʻona he meaʻai loa ia, aʻo ia ka hoʻouluʻana i nā mea momona momona no nā mea kīkole e makemake ana i kahi iʻa likeʻole e hoʻomaka i ko lākou lā. Hoʻopiʻiʻia ka topa a'ōwiliʻia e like me nā hua-kapi-i ka huiʻana me nā'ōmato, keleka, nā halore, a me ka'ōnihi,ʻaʻole pahaʻoe e hoʻomaopopoʻaʻoleʻoe eʻai i nā hua.
Hiki iāʻoe ke lawelawe i ka hōʻiliʻili me nā meaʻala, nā meaʻai, a me nā meaʻai'ē aʻe paha, a iʻole e hoʻoliloʻia i kaʻaina kakahiaka e lawe aʻai paha i ka hele.
Ka mea e pono ai
- 2 hui pūʻailaʻaila
- 2 mau'ōmato (kāpili)
- 2 cloves keleka (minced)
- 3/4 kapu kope i nā pūʻupuʻu hou
- 1 paipū (10 mau'une) wīnī (holoiʻia)
- 1 mau paona a iʻole hoʻokuʻu houʻia i ka'opi (kaomi a'ōwiliʻia)
- 1/2 teaspoon soy sauce
- 1 teaspoon wai wai lemoni houʻia
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E hoʻonā i kaʻailaʻaila ma ka laulā a hoʻokipa i nā'ōmato, keleka, a me nā haloha ma luna o ka mahana wela no ka 2 a 3 mau minuke.
- E ho'ēmi i ka mahana i ka liʻiliʻi a me ka hoʻouluʻana i ka'ōnihi, ka'ōmole, ka lole a me ka wai lemon. E uhi a e kuke no 5 a 7 minuke, e ulu ana i kekahi manawa.
- E kāpīpī me ka paʻakai a me ka pepa ma mua o ka lawelawe.
Nā Manaʻo a me nā Variations
Hanaʻia kēia hana iʻelua mau mea, no laila, he kakahiaka kakahiaka maikaʻi loa ia no nā kāne.
Hiki iāʻoe keʻokiʻoki i nā'āpana i ka hapalua no ka lawelaweʻana i hoʻokahi lawelawe, akā, no ka hoʻomehanaʻana o kēia huapalapala, makemakeʻoe e hana i ka meaʻai a pau a mālama i kahi no ka lā aʻe.
No ka hāʻawiʻana i ka hōʻiliʻiliʻana i kahi meaʻoi aʻe,ʻoi aku i kahi meaʻono, hiki iāʻoe ke hoʻonui i kahi meaʻai hou. A iʻole, e hoʻonele i kaʻoluʻolu maikaʻi loa ināʻaʻole ia he meaʻono e hele anaʻoe. Hiki nō hoʻi iāʻoe ke hoʻohana iā Bragg's Liquid Aminos aiʻole ia i mea kānana soy e hoʻoholo ai i ka gluten-free. A laila, hiki iāʻoe ke hoʻokaʻawale i nā huaʻai no ka mea āu i makemake ai - eʻono i kēia meaʻai me ka'apena'ōpiopio, zucchini, pepa paʻani, aiʻole nā'ōpū'ē aʻe e like me Kale.
Nā mea hoʻomanaʻo houʻo Vegan Tofu
He mea maʻalahiʻo Tofu no nā hua i ka hoʻololiʻana i kahi meaʻai no ka vegan. He nui nāʻano hana hoʻohālike e pāʻani ai i kaʻaina kakahiaka a iʻole ma kahi pāʻinaʻaina maʻalahi, e like me ke kālaʻi kalo -nui-e hoʻihoʻi i ka wela i ka'ōpō kakahiaka me kēia'ōpala i piha i nā hauhi, ka pepa, nā'aliki, a me nā'ōmato, me kahi meaʻala wela. Hoʻopiliʻia ka ulana i ka topa me ka'ōnihi i kahi meaʻuʻuku, e hoʻohana ana i nā mea'alapalapala Initia no ka hoʻokalakupuaʻana i ka'ōnihi tofu.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 527 |
| Ka nui o ka momona | 29 g |
| Ka momona | 4 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 499 mg |
| Nā Carbohydrates | 43 g |
| Fiber Dietary | 10 g |
| Pāmua | 36 g |