ʻO ka mīkini'ōpala'ōpala he mīmiko maʻamau he mea likeʻole me ka sanwona tuna a he nui ka momona mai ka moa (garbanzo beans), e hoʻolālā ai i ka manawa awakea no nā mea kanu a me nā meaʻaʻahu, a me ka mea e makemake ana i ka saladi a me ka moa Salamele a kaumona huamona huamoa a keʻimi nei i kahi koho. Inā makemakeʻoe i kahi meaʻai maʻamauʻo ka mock-tuna,ʻo ia ka meaʻai e ho'āʻo ai. E nānā pūʻia: Salamā nui a me nā'alakeke no nā meaʻai a me nā meaʻokoʻa
Hanaʻia me nā meaʻala a me nā mea like e like me ka uku moa a me ka salamona uku, ua hanaʻia kēia salakeke moa me ka moa, ka mayonnaise, ka mīmona, ka mea feliʻi a me ka leʻaleʻaʻula. Hiki iāʻoe ke hoʻohui i loko o kahi pahu pulu liʻiliʻi inā loaʻa iāʻoe kekahi ma ka lima, a, ma muli o ka makemake pilikino, makemake pahaʻoe e hoʻomoʻi i kekahi mau'alapona haʻalulu aiʻole i kekahi'āmaʻomaʻu'ōmaʻomaʻa. Hoʻokumu nā'ōpena i kahiʻiʻo nui i kēia wahi.
Ināʻoe e hana wale i ka moa palama (aʻaʻole nā kīpī me ka berena),ʻaʻohe noa nā meaʻai a pau, akā makemake pahaʻoe e nānā i ka mayonnaise, ka mūmona a me ka leʻaleʻa o kekahi mau mea.
E pono e lilo i vegan ? E hoʻohana wale i kahi mayonnaise vegan-free vegenaise (ʻo kaʻu wahine makemake loa he Vegenaise) ma kahi o ka mayonnaise maʻamau, no ka mea,ʻaʻole he mea huaʻole o nā mea'ē aʻe, ka meaʻaiʻole a me ka vegan.
E nānā pū i: nā meaʻai meaʻai a me nā manaʻo koʻikoʻi koʻikoʻi
Ka mea e pono ai
- 1 16 hiki i ka'enepa ke hana i ka moa (kahi i holoiʻia a holoiʻia)
- 1/3 kapu mayonnaise (hoʻohana i ka vegan mayonnaise no ka vegan version)
- 2 tsp pepe
- 1/2 tsp lemon wai
- 2 tbsp i nā meaʻono
- 1 kaʻiʻalani (minced)
- ka paʻakai paʻakai (eʻono)
- pepa pepa (eʻono)
- 6 pālua leona
- 1 i pālahalahaʻaila
- 6 paʻi pīpī wīwī
Pehea e hana ai
ʻO ka mea mua, ināʻoe e hoʻohana ana i ka moa palahi hou, e hoʻolālā ma kahi o 1 2/3 kapu, e kuke, a, ke'ōlelo aku nei au i ka kukeʻana iā lākou no ka meaʻoi aku ka lōʻihi ma mua o ka mea maʻamau i maʻalahi a maʻalahi ka maʻa.
Hoʻopiliʻia ka mīkiniʻohi me ka mayonnaise, me ka mīmona wai lemoni a hiki i ka laulāʻana o nā moa liʻiliʻi. E hoʻonui i ka leʻaleʻaʻulaʻula, ka mikile i hoʻoulu, a me kahiʻano paʻakai a me ka pepa.
Hiki iāʻoe ke kū maʻaneʻi, a kau i kāu huapalaa chickpea ma ka lūlū a lawelawe e like me ia, aiʻole, hiki iāʻoe ke hana i nā mea'alapona. No ka hanaʻana i nā mea'alapona, mua, e hoʻomaʻemaʻe pono i nā'āpana berena a kau kahi'āpana liʻiliʻi o ka lūlū ma ka berena, a laila me ka piʻo me nā'ōmato a me ka maka o ka moa palame i hoʻomākaukauʻia.
He lawa kēia meaʻai no ka hoʻomākaukauʻana e pāʻani iʻekolu mau mea'alamoa salakeke, aiʻole,ʻelua mau lawelawe o ka salakeke chickpea.
Inā makemakeʻoe i ka hanaʻana i nā sandwiches namaʻole, eia kekahi mau mea lawaiʻa meaʻai a me ka mea'alamina kuini paha e makemakeʻoe e ho'āʻo:
- Hōʻikeʻiaʻo Vegan White Bean Sandwich
- ʻAlaʻAmelika a me ka cheddar Panini Sandwich
- ʻO ka mīpī eggplant grilled me ka cheese cheese mozzarella
- ʻO Vegan Avocado a me Hummus Sandwich Pākuʻi
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 614 |
| Ka nui o ka momona | 25 g |
| Ka momona | 4 g |
| Ka momonaʻole | 6 g |
| ʻO Cholesterol | 10 mg |
| Sodium | 689 mg |
| Nā Carbohydrates | 77 g |
| Fiber Dietary | 16 g |
| Pāmua | 24 g |