ʻO ke kuʻi a me ka moa ka huapalapala o kēia meaʻai meaʻai a me ka veila pilaf a me ka saladi. ʻO nāʻano meaʻala likeʻole,ʻo ia hoʻi kaʻalani, paprika a me nā mea ulu a pau, e hāʻawi aku i kēia meaʻai hoʻokipaʻo Moroccan heʻano hoʻokahi, a me nā meaʻoluʻolu nani a me nā meaʻono'ē aʻe, e like me kaʻuala, zucchini, chickpeas a me nā pele beli, ke kūpono o ka hoahānau e hana i kahi pālahalaha e hoʻopau ana i ka nani a me ka hoihoi.
Mai hopohopoʻoe i ka papa inoa lōʻihi o kēia kāpuni momona, no ka mea he mea maʻalahi ia e hoʻomākaukau ai, a he nui nā meaʻala likeʻole, a he mea maʻalahi paha kekahi o ia mau mea a iāʻoe paha. Eia kekahi,ʻo ka hoahānau hānai wale nō ia i kahi mau minuke e hoʻomākaukau ai. Manaʻoʻole e hoʻokuʻu i hoʻokahi aʻelua paha o nā meaʻala, ināʻaʻole lākou i ka lima, akā,ʻo ka hui pūʻana o nā mea a pau,ʻo ia nō ka mea e hāʻawi ai i kēia hoahānau i kāna mea hoʻonāʻanoʻo Moroccan a me ka mea ala.
Inā makemakeʻoe i nā meaʻala a Moroccan a me nā meaʻai kuʻi paha, e ho'āʻo i kēia mea maʻalahi a me ka vegan couscous a me ka chickpea pilaf. ʻO kēia mea ho'āla he meaʻai a me ka vegan, akā,ʻaʻole holoʻona ka pilikino. Inā makemakeʻoe i kēia meaʻai eʻonaʻole, e hoʻopuka wale i ka hoahānau no ka pani pāʻaniʻole-ʻole, e like me ka quinoa a iʻole ka hua liʻiliʻiʻoleʻole o ka huapalapala inā eʻimi anaʻoe i ka polokalamu vegan-free vegena, a hoʻololi i ka manawa kuke . E hauʻoli!
Ka mea e pono ai
- 1ʻuala (ʻoki)
- 1 zucchini (sliced)
- 2 cloves keleka (minced)
- 1 tbsp. aila olila
- 1/4 wai wai
- 1 15 oz. hiki i ka chickpeas (paʻi maikaʻi)
- 2ʻeleʻeleʻulaʻula, aiʻole nā mele pēpē (kaʻi)
- 1 tsp. kumini
- 1/2 tsp. aina allspice
- 1/2 tsp. ke aloha
- 1/2 tsp. paprika
- Kāhea pepa kakanua
- Dash cinnamon
- 1/4 tsp. kaomi
- 1/4 tsp. ʻo ka paʻakai (ka paʻakai kai a iʻole ka paʻakai momona ka maikaʻi)
- 2 kīʻaha kapu, kāpaeʻoleʻia
- 3ʻaila wai no ka hanuʻana i ke kai
- Kōmike: 1/2 kīmole pine hua
- 1/2 kīʻaha waina
Pehea e hana ai
- ʻO ka mua, i loko o ka ipu nui a me kaʻulaʻula, kaʻuala, kaʻuala, zucchini a me ke kāleka ma kaʻailaʻaila a hiki i ka manawa wale nō eʻoluʻolu i kahi o 5 mau minuke.
- Hoʻokomo i loko o ka moa, ka bele, 1/4 wai wai a me nā meaʻala a pau: cumin, allspice, ginger, paprika, pepa cayenne, cinnamona, nutmeg a paʻakai.
- E uhi i ka paila aʻae i ka hui e hoʻohui like pū i kahi 5 mau minuke, e ulu pinepine.
- I kahi hui nui, e uhi i ka hoahānau me ka wai. E lawe mai i kahi'ōpū, a laila e uhi i ka pākeke a hoʻokuʻu iā ia mai ka wela. Eʻae i kahi hānai e noho ma kahi o 15 mau minuke, aiʻole a hiki i ka mālamalama a me ka liʻiliʻi i ka huiʻana.
- E hoʻohui i kaʻuala, i ka zucchini, i ka chickpea a me ka paʻi pepa me ka couscous, aiʻole, no kahi hoʻolālā maikaʻi, kau kahi hānai, a laila e ninini i ka paila ma luna a lawelawe koke.
- E hoʻolālā i ka mau māla a me ka pine pine ma mua o ka lawelaweʻana, aiʻole e pīpī i luna.
Ke lawelaweʻana i ka manaʻo: E hoʻopiha i kāu pīpī i hoʻomākaukauʻia i loko o ka'āpala i ka umu, a me nā mea i loko o nā pepa bele.
Like couscous? E like me kaʻaiʻana i ka meaʻaiʻai meaʻai a maikaʻi i ka home? Eia nā manaʻo hoʻoponopono maikaʻi
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 869 |
| Ka nui o ka momona | 21 g |
| Ka momona | 2 g |
| Ka momonaʻole | 7 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 356 mg |
| Nā Carbohydrates | 146 g |
| Fiber Dietary | 19 g |
| Pāmua | 31 g |