Eʻoliʻoli i kēia meaʻai ponoʻole a me ka meaʻaiʻoʻoleʻaʻo Mung Dal. ʻO Mung dal, i kekahi manawa i kapaʻia "moong dal", aiʻole nā lālā kōmaʻomaʻi i hōʻoluʻoluʻia e Indian, he meaʻaiʻo ia i nā mea kanuʻohe maoli. ʻO kēiaʻano maʻalahi o ka mung dhal soup simmers ka dal o ka'ōpū huaʻai, turmeric , a me cayenne no ka meaʻala likeʻole a me ka meaʻono -ʻo ia hoʻiʻo ka lentil dal.
ʻO nā lelo hoʻolālāʻeleʻele eʻoi aku ka wikiwiki o ka kukeʻana ma mua o nā pīni - a me nā'ōleʻa mau - i ka wā eʻoki ai i ka'ōpala mai ka wāʻuʻuku, a, me he pōmaikaʻi pōmaikaʻi, he lapuwale nā huaʻai (hiki iāʻoe ke kūʻai i ia mau mea ma ka'āpanaʻai nui ) a he kumu nui ia o ka protein no nā mea kanu a me nā meaʻokoʻa . ʻAʻole iʻai ponoʻia nā lentil dal i kona iho pono'ī, akā, hiki ke lilo ia i kaʻaina awakea i ka huiʻana me ka raiki kehikeʻo (aiʻole kekahi huaʻai'ē aʻe , inā makemakeʻoe). Hiki iāʻoe ke mālama i nā mea i waihoʻia i loko o nā waihona mea mālama nui i laweʻia i loko o ka keʻena no ka hoʻomaʻamaʻaʻana no ka lā awakea, i pai pūʻia me kahi kaumona'ōmaʻomaʻo liʻiliʻi ma mua o ka laiki.
Kaumaha e pili ana i ka momona? E hoʻokuʻu i kaʻaila a hoʻomehana i kaʻaila a me nā meaʻala maikaʻi i loko o ka pā'opiʻole me ka hoʻopāʻana i ka wai ma kahi o ka hoʻomaʻemaʻeʻana i ka mea momona a hoʻemiʻia i nā calorie.
ʻO kēia mea ho'āla he meaʻai, mea vegan, a me ka gluten-ʻole (e nānā i kāu mau mea hana e 100%ʻoiaʻiʻo,ʻo ia hoʻi ka pūpū puna a me nā meaʻala).
Ka mea e pono ai
- 1 ka mung dal
- 2 kahe wai
- ka'ōpū puna
- 1 teaspoon turmeric
- Kālepaʻona cayenne (aʻoi aku paha, inā makemakeʻoe i nā meaʻala!)
- 1½ teaspoon ka paʻakai
- 2 punetēpō vegan margarine aʻailaʻaila
- 1 kaʻiki, i hoʻokipaʻia
- 1 teaspoon
- kumumana kumuma
- 2 holoʻokoʻa
- nāʻaʻahu
- ʻO ka pepaʻeleʻele i meaʻai
Pehea e hana ai
- I loko o ka paila nui aiʻole ka'ōpū, e hui pū i ka mung dal aiʻole nā huʻi kōmaʻomaʻu, ka'ōpū huaʻai, ka turmeric, cayenne, a me ka paʻakai. E lawe mai i kahi māmā iki. E uhi pāʻani me kahi poʻi a hāʻawi i ka kuke no hoʻokahi mau minuke he 20, a hiki i 30-40 mau minuke inā makemakeʻoe i ka smo. Hiki iāʻoe ke hoʻonui i kahi waiʻoi aʻe inā pono.
- I kahi kaʻawale kaʻawale, eʻoki i ka ripi, nā kumino cumin, a me ka pulupulu ma ka margarine a iʻole kaʻailaʻoliva no nā minuke wale nō, a hiki i ka'aluʻolu o nā aniani.
- Ho'āhui i nāʻaila a me nā meaʻala i ka mung dal aiʻole nā lepa aʻae i ka hoʻolima no kekahi mau minuke'ē aʻe, e hoʻoikaika maikaʻi e hoʻohui. E kāpīpī i ka'ōwili o ka pepaʻeleʻele a hoʻonui i ka paʻakai eʻai ai, inā pono. E mālama i ke kikowaena, e like me ka'ōpala, aiʻole i ka raiki.
Makemakeʻo Dal e hoʻonui i kahi liʻiliʻi e like me kaʻoluʻolu, no laila e makemake pahaʻoe e hoʻohui i kahi waiʻoi aʻe ināʻoe e hoʻolālā i ka loaʻaʻana o nā mea i koe, akā aia kekahi hapa o ka makemake pilikino e pili ana i keʻano o ka lahilahi a iʻole i keʻano o ka momona e makemakeʻoe i kāu dal i e.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 108 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 378 mg |
| Nā Carbohydrates | 9 g |
| Fiber Dietary | 2 g |
| Pāmua | 4 g |