ʻO ka wikiwikiʻo Guinoa Chili - Guiso de Quinoa a me Frijoles

He haneli maʻalahi a ola wikiwiki ia no nāʻahaʻaina hoʻomaha o ka hebedoma - a he nui paha ka hopena ma ka hopena pule a hoʻonani i ka wiki a pau. ʻO Quinoa e hoʻohui i ka protein a me kahiʻano maikaʻi i kēia meaʻai meaʻai, akā, hiki iāʻoe ke hoʻololi i ka pipi no ka quinoa e hana ai i kahi chili kahiko.

ʻO ka quinoa e kukeʻana i ka'ōniu mīkini, e hāʻawi ana iā ia i ka maikaʻi maikaʻi. Hoʻohanaʻia nā pīni kuʻi e mālama i ka manawa, a ma kahi o nā mea kanu i loaʻa i ka lima e hiki ke hana.

Ka mea e pono ai

• 2 hui pūʻailaʻaila
• 1 kahi nui (ʻoki)
• 1 ka'ōmato (ka piʻo)
• 3 cloves kaula (minced)
• 1/4 ka ipuʻaila cilantro
• 3-4'ālikaʻeleʻele (ʻokiʻoki)
• 2 teaset cumin
• 1 teaspoon paprika ulaula
• 2 teaspoon chili lūlū (aiʻole eʻono)
• 1 punetune keokeoʻeleʻele
• 1 teaspoon ka paʻakai
• 3/4 kapu quinoa
• 1 ka'ōmole o ka'ōmato
• 1 ka wai wai (aiʻole ka puna waiʻai)
• 2 pīnē kolo
• 1 ka pahu pahu kelik (koho)

Pehea e hana ai

1. E kau i kaʻailaʻaila ma loko o kahi kōpana nui. E hoʻomoʻi i kaʻaila a kuke i ka mea mahana a hiki i kaʻalima a'alaʻolu kaʻaila, ma kahi o 5 a 8 mau minuke.
2. E hoʻomoʻi i ke kōmato, ka'ōmaʻomaʻo'ōmaʻomaʻo, ke kālaki i kālaiʻia, ka cilantro, ka kumini, ka paprika'ākākā, kaʻaila chili, ka paʻakaiʻeleʻele a me ka paʻakai, a me ka kuke, hoʻonāukiuki, a hiki i ka wa e māmā nā mea kanu a pau.
3. Pākuʻi i ka quinoa a me ka kuke no hoʻokahi minute. E hoʻomoʻi i ka'ōmiʻomona me ka wai a hoʻoulu maikaʻi. E uhi a hoʻokuʻu i ka'aleli ma luna o ka wela a hiki i ka wā e hoʻomoʻaʻia ai ka quinoa, i kahi 20 mau minuke. (Eʻikeʻia ka huapalapala quinoa i ka pahū a loaʻa kahi mīkinaʻike / hiʻiʻike).

1. E hoʻonui i ka beana a me ka palaoa (koho) a e kuke no 5 a 10 mau minuke, a hiki i ka wela a me ka kānana. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai.
2. E lawelawe me ka raiki, ka palaoa kālua, kaʻaila kirimalu, nā aniani koloʻeleʻele, nā'āpana tortilla, a pēlā aku.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	267
Ka nui o ka momona	6 g
Ka momona	1 g
Ka momonaʻole	4 g
ʻO Cholesterol	0 mg
Sodium	168 mg
Nā Carbohydrates	44 g
Fiber Dietary	10 g
Pāmua	12 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.