Hāheaʻo Gumbo i ka homeʻo Louisiana, akā, hiki iāʻoe ke hana i nā meaʻai meaʻai a me nā mea hōʻiliʻili meaʻai ma kou home a lawe mai i kahi o ka poʻe kahiko i loko o kāu lumihini me nā wahi e noho aiʻoe!
ʻO kēiaʻano meaʻai nā meaʻono a me nā meaʻono a me nā'ōmaʻomaʻi a me ka okra, e hana ana i kēiaʻano Creole a Louisiana ka meaʻai manu, ma mua o Cajun. ʻAʻole i hana maʻalahiʻo Gumbo i meaʻaiʻole, no lailaʻaʻohe kūponoʻole a iʻole ke ala pololei e hana ai. Noiʻia ka papahele no ka filée paula no ka hoʻolimalimaʻana, aʻaʻole maikaʻi kahi pani hou. Hiki iāʻoe ke hoʻokuʻu me ka nuiʻole o ka pilikia a hoʻopili wale aku i kou kiʻume a me ka paʻakai, a me ka hopena o kekahi meaʻono a me ke kūponoʻole e hoʻoulu i ka meaʻala ).
Inā ponoʻoe e'onaʻonaʻole, pono e hoʻohana i kahi puna punahele gluten-free, a pani i ka wai ma kahi.
Inā makemakeʻoe i ka gumbo, e kaomi i lalo no kahi mau meaʻai'ē aʻe i ka meaʻai a me ka meaʻaiʻole Cajun a me Creole punahele e ho'āʻo ai.
Ka mea e pono ai
- 1 kaʻaila i kaʻailaʻaila (aiʻole kekahiʻailaʻaila'ē aʻe)
- 1 kaʻiki, i hoʻokipaʻia
- 1 'āniwi'omaʻomaʻo maomao
- 3 kuʻi kaʻila, kāpili
- 3 cloves kele, minced
- 3 ka'ōmole punaʻai (aiʻole ka wai e mālama ai i ka gluten-free)
- 3ʻaila wai
- 1 14-'anea ke kau i nā tōmato (maiʻole ka wai)
- 1 1/2 paipu okra, pāpaʻi
- 1 zucchini, pāpaʻi
- 1 teaspoon thyme
- 1 teaspoon kānana lepo
- 1½ teaspoon ka paʻakai
- Kāpala pepaʻeleʻele, eʻono
- Hoʻopili kekena tapala, eʻono
- 3 kapu i ka laiki, i hoʻomākaukau muaʻia
Pehea e hana ai
- ʻO ka Sautee ka'etena, ka pepa'alalē, ka mea'atila a me ke kāleka i kaʻailaʻoliva ma luna o ka mahana wela i loko o ka ipu iʻa nui loa a me ka ipu o ka paila i loaʻa iāʻoe. Eʻae i kēia kuʻina e kuke no 5 mau minuke.
- A laila, e hoʻopili pono i ka wai a me ka puna wai a lawe mai i ka huiʻana i kahi haʻahaʻa kūmole, a laila e hoʻokomo i nā tōmato, ka'ōpala okpala, ka zucchini kāpīpī, koume, ka pauma lepo, ka paʻakai, ka pepa, a me ke tabasco, e hoʻouluulu e hui. E uhi i ka ipu i kekahi manawa, a kuke no ka 30 mau minuke, e ulu ana i kekahi manawa. Mai hoʻopoʻi.
E mālama i nā'āpana aloha o kāu mau mea kanu kiʻi ma luna o kaʻaila keʻokeʻo ma mua o kaʻaila a iʻole ka raiki laiki, aiʻole, e lawelawe i kāu gumboʻai ma ka quinoa no kahi mea hoʻonui iki i ka protein.
E nānā hoʻi:
- ʻO nā meaʻanoʻokoʻa me nā kīʻaha'ōpiopio
- ʻO kaʻaiʻo Tofu
- ʻO Kā Caath Meatless a me Creole
- ʻO nā meaʻai no ka meaʻai i ka meaʻai
- ʻO kaʻoihana hou aku
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 461 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 394 mg |
| Nā Carbohydrates | 95 g |
| Fiber Dietary | 6 g |
| Pāmua | 12 g |