ʻO ka'ōpiopio kūkenaʻo ka meaʻaiʻo Minestrone

ʻO Minestrone ka mea i ulu mai i Italia, a ua hana pinepineʻia ka māla momona me ka paʻi a me ka raiki. ʻO nā meaʻokoʻa likeʻole,ʻo ia ka'okena, ka pīni, kāloti, ka huluhulu, a me nāʻaila. ʻAʻohe maoli no ka meaʻai e like me ka hana maʻamau mai nā'ōleʻa a pau i ka wā. ʻO kaʻike mua loaʻana o ka mihinuʻu koko e pili koke ana i ka hoʻonuiʻiaʻana o nā lāhui Latin i loko o ka mea i lilo i Republic Repana a lailaʻo ka Roman Roman, i ka wā eʻai ai ka meaʻai i ka meaʻai.

ʻO ka mila minestrone he maikaʻi loa a he momona kona momona. ʻO kēia meaʻai i ka mea kanuʻai he meaʻai ka meaʻaila, no lailaʻaʻole kokoke i ka momona a me ka mea iki i ka calories. Hiki iāʻoe ke hoʻohui i nā meaʻai hou, e like me ka kānana (kahi punahele!), Ka'ōmaʻa'ōmaʻomaʻo aiʻole kekahi mau pī.

E nānā hoʻi:
Hana hou nā mea 'ai meaʻai ma ka meaʻai
Nā meaʻai hou meaʻai

Ka mea e pono ai

• 4 kapu
• ka'ōpū puna
• He 4 mau kīmato i kālaiʻia
• 1 tbsp. kīʻaha hou
• 1/2 tsp. huakaʻi
• 3 kāloka, kahiʻoki
• 3 kuʻi kaʻila,'āʻoki
• 1/2 kala,ʻokiʻoki
• 2 zucchinis,ʻokiʻoki
• 2 ka'ōmaʻomaʻu kālenaʻeleʻele, heʻokiʻoki
• 1 ka'ōpū'ōmaʻomaʻo,'āpī
• 3 cloves kele, minced
• 2 lau
• ʻO ka paʻakai a me ka pepa eʻono
• 1 1/2 kīʻaha macaroni pasta

Pehea e hana ai

1. E hoʻohui i nā mea āpau a pauʻole ke pāpale i loko o kahi ipu hao. ʻOhi ma kahi haʻahaʻa no 6-8 mau hola.
2. E hoʻomoʻa i ka pāʻina a kuke i ke kiʻekiʻe no 20-30 mau minuke, aiʻole i ka wā e hanaʻia ai ka pasta.
3. Wehe i nā lau huakai ma mua o ka lawelaweʻana.

Nāʻikepili kūpono (mai ka helu Kalorie):
Kaloka no kēlā me kēia lawelawe: 168, Kaloka mai ka momona: 16, Ka nui o ka momona: 1.8g, 3% ka uku o ka makahiki
Ka Cholesterol: 0mg, Sodium: 558mg, Ka nui Carbohydrates: 30.5g, Fiber Dietary: 5.2g, Pauna: 9.3g
ʻO ka Vitamin A: 128%, Ka Hua'ōlelo C: 69%, Ka Manawa: 7%, Iron: 12%.

ʻO ka meaʻoi aku kahi meaʻai'ē aʻe:

• ʻO Kalakiko Pāʻokoʻa
• Māmāʻia ka Malu
• ʻO Kalāʻau Lālāʻo Pua
• Pākīpī'Āina Lentil Soup
• Hoʻopuka houʻo Crock Pot Apple Cobbler
• Ka Pinea Pineapple Paked Beans
• Hoʻopiʻi kūponoʻo Green Bean Casserole
• ʻO ka pahu kuʻiʻo Crock Pot Casserole

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	214
Ka nui o ka momona	2 g
Ka momona	0 g
Ka momonaʻole	0 g
ʻO Cholesterol	0 mg
Sodium	607 mg
Nā Carbohydrates	43 g
Fiber Dietary	11 g
Pāmua	11 g

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