ʻAʻole pono ka momona momona a iʻole ka lolo kiʻekiʻe. ʻO ka'ōpala kahi kumu nui loa. Hiki iāʻoe ke hana i nā meaʻono, nā meaʻai, a me nā meaʻoluʻolu e like me kēiaʻaila Lentil a me ka Noe Bean, i piha i ka momona momona, i ka maikaʻi o ke kiʻekiʻe. Inā kohoʻoe e hoʻohana i kaʻaila mea kanu , he meaʻai nui ka meaʻai.
Ka mea e pono ai
- 2 teaspoon ka waiola canola
- 1 1/2 kīʻaha loa kahiʻalani
- 1 pūleʻalele nui i hoʻokuʻuʻia
- 2 cloves kele, minced
- 1 punetune ka kumukū
- 1 punetēpulu kaʻaila
- 1 kīʻaha'ōmaʻomaʻo, holoiʻia a kohoʻia
- 2 (15-ounce) hiki i nā pīniʻeleʻele-liʻiliʻi-i hoʻouluʻia a holoiʻia
- 1 (14.5-ananea) hiki ke kālai i nā tōmato
- 4 mau kīʻaha momona, ka meaʻai momona-momona a me ka moa o ka moa
Pehea e hana ai
- I loko o kahi ipu nui, kaʻaila wela ma ka mahana wela. 'Alamu, a me ka'ōleʻele i hoʻouluuluʻia, ma kahi o 4-5 mau minuke. E kāpīpī i ka kumini a me ka chili lūlū, e kuke no ka hoʻokahi minute a hiki i ka meaʻala.
- E hoʻonui i nā lelo, nā pīniʻeleʻele, nā tōmato, a me ka hulu. E lawe mai i kahi'ōpū, a laila e uhi a hoʻomehuka no 25 mau minuke, aiʻole a hiki i ka manawa o nā lelo ke'eleʻa.
Ka Hana: Calories 127, Calories from Fat 14, Ka nui o ka 1.6 1.6 (noho 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 520 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 421 mg |
| Nā Carbohydrates | 93 g |
| Fiber Dietary | 25 g |
| Pāmua | 33 g |