ʻO nā meaʻala likeʻole me nā mea kanu -ʻo Sabzi Recipes

ʻO ka'ualani Indian (aʻo sabzi)ʻo ia nā huaʻai i kāpuniʻia me nā meaʻala a me nā meaʻono, aʻo ka mea maikaʻi loa ia e loaʻa ai nā huaʻai i kāuʻai. He kiʻekiʻe ia i ke fiber, haʻahaʻa i nā calories, a piha i ke keʻa. ʻOiaiʻo ka haleʻaina he mea kaumaha loa, heʻaila maikaʻi, heʻano olakino nui kēia, i hanaʻia me ka pua'ōmaʻomaʻo, ka'alaʻalapona, a me nā tōmato me ka nui o nā meaʻala. Heʻaihue a me ka gluten-free.

E lawelawe me ka laiki laiki a iʻole ka'āmoa palaoa palaoa a pau, ke kalo a me nā mea i mīniʻia no kaʻaiʻono.

Ka mea e pono ai

• 1/4 kaʻaila mīmona (canola aiʻole kaʻaila meaʻaila e hiki ke hoʻololiʻia no ka meaʻono iki loa)
• 1 tbsp. ana i ka hua makeke
• 1 tbsp. ia nā kumulāʻau kumulāʻau
• 'Alikaʻelua,ʻokiʻoki
• 1 tbsp. hōʻoluʻolu hou, minced
• 1 tbsp. ʻO ka jalapeno hou, minced
• 1 tbsp. ka turmeric
• 2 tsp. huia
• 1 tsp. garam masala
• 1 tbsp. polina (koho)
• 1 ka puaʻaʻuluʻi nui, iʻokiʻoki
• 1 ka'ōmaʻa'ōmaʻomaʻo
• 3 nā'ōmomo nui, i kālaiʻia
• 2 paʻi pepa, kahiʻoki
• 2 kīʻaha kapu
• Hoʻopiha i ka paʻakai, eʻono

Pehea e hana ai

1. E puhi i ka canola a me ka mīpulu mīpona i loko o ka lau nui. ʻO ka pua kukui a me nā kumino cumin no kekahi mau minuke, a hiki wale i ka hoʻomakaʻana o ka māmā.
2. Hoʻokomo i nā'emona, kaʻili, a me ka pepa jalapeno, a me ka'ōniu noʻekolu mau minuke'ē aʻe. E hoʻoulu i ka turmeric, ka coriander, ke kāpala masala a me ka wela no kekahi minuke, a laila e hoʻopili i ka puaʻaʻala, ka'ōmaʻa'ōmaʻomaʻo, nā pepa, nā haloo a me nā mele bell.
3. E ho'ēmi i ka mahana i ka liʻiliʻi a me ka wela no ka 10-12 mau minuke a hiki i ka mailaʻana o nā māla. E hoʻoulu i ka'ōwili a me ka wela a hiki i ka holoiʻana. ʻO ka māmā me ka paʻakai, eʻono.

1. Pālua Pālua me kahi papaʻi laikiʻano India i like me kēia Basmati Indian .

Inā makemakeʻoe i kēiaʻano hana'ē, hoʻohaʻahaʻa i lalo no kahi meaʻai meaʻai a me ka meaʻai maʻamau .

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	166
Ka nui o ka momona	10 g
Ka momona	1 g
Ka momonaʻole	6 g
ʻO Cholesterol	0 mg
Sodium	99 w
Nā Carbohydrates	18 g
Fiber Dietary	6 g
Pāmua	5 g

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