ʻO nā meaʻono nā mea kanu: Quinoa a me Black Bean Burgers

ʻO nā mea Vegetarians a me nā mea kanuʻole e like me keʻano o kēia mau mea'eleʻa momona a me ka maikaʻi i hanaʻia me ka quinoa nui-protein a me nā pīniʻeleʻele hoʻonani . E hana ana nā pīni i kuke i loko o kēia meaʻai, akā, heʻahaʻono ka "maikaʻi" kahi eʻono ai i nā pīniʻeleʻele.

He meaʻai nui kēia no ka hoʻohanaʻana i nā pīni i kaloʻia, akā, ināʻaʻoleʻoe e loaʻa i ka lima, hiki iāʻoe ke hoʻohana i nā pīpīʻeleʻele i kohoʻia ma kahi.

Ka mea e pono ai

• 1/3 kapu kī quinoa
• 1 kīʻahaʻaila
• 1 1/2 kīʻaha i kīlaʻeleʻele (aiʻole 1 mau piʻiʻeleʻele (e nānā i lalo))
• ʻO ka paʻakai a me ka pepa
• 1/2ʻoki kīʻaha
• 1/4 kīʻaha i nā pepaʻelimaʻulaʻula (hoʻoponoponoʻia)
• 1/4 kapu 'āmakai'omaʻoma (mea maikaʻi loa)
• 1 hua
• 1 teaspoon cumin
• 1 teaspoon paprika'āpana (aiʻole paprika)
• 1/4 teaspoon ka paʻakai (aiʻole eʻono)
• 1/4 teaspoon pepaʻeleʻele (aiʻole eʻono)
• 2 hui pūʻailaʻaila
• Ka uluʻana i ka'ōniʻoniʻo Black Beans:
• 1 ka 2 'aila punaʻaila
• 1/2 kaʻaila
• 1 teaspoon ka'ōlaʻi minced
• 1 teaspoon cumin
• 1/2 teaspoon chili lūlū
• 1 teaspoon paprika'āpana (kō koho)
• ʻO ka paʻakai ka paʻakai
• Pālaʻi eʻai

Pehea e hana ai

Hana i nā Veggie Burgers

1. I loko o kahi liʻiliʻi liʻiliʻi, e lawe mai i ka quinoa a me ka'ōpū punaʻai e hoʻomohu.
2. E uhi a e kuke i kahi wela haʻahaʻa no ka 12 a 15 mau minuke.
3. E hoʻopau i ka wela a ka quinoa noho, uhiʻia, no 5 mau minuke.
4. Wehe i ka uhi a hāʻule i ka quinoa me kahi pāpā.
5. E hoʻonui i nā piʻaʻeleʻele i kahi pola nui. E kāpīpī i nā pīni me ka paʻakai a me ka pepa a hoʻolāʻau i nā bean me ka'ālaʻiʻuala.
6. E hoʻomoʻa i ka quinoa cooked, ka palaoa, ka meaʻulaʻulaʻulaʻula, nā aniani'ōmaʻomaʻo, nā hua manu, ka kumini a me ka paprika i loko o ke pola me nā pī.

1. E hoʻolālā i nā mea a pau me ka māina. E hoʻonui i kahi mau meaʻai no ka hoʻomaʻemaʻeʻana o ka paila no ka hanaʻana i patties. ʻO ka manawa e hui pū me ka paʻakai a me ka pepa eʻono ai.
2. E hoʻohui i ka huiʻana i 4 a 5 mau paona, i kēlā me kēia ma kahi o 1 iniha ka lahilahi. E hoʻonā i kaʻailaʻaila ma ka lole māmā ma luna o ka mahana wela.
3. E kāpī i nā pāpale i ka skillet a hiki i ka'ōmaʻomaʻo ma kekahiʻaoʻao, ma kahi o 3 a 5 mau minuke.
4. E kiola pono i ka patties a me ka kuke i kekahiʻaoʻao a hiki i ka momona. E hoʻomau i ka huliʻana a me ka kukeʻana i ka pīpī a hiki i ka mea iʻailaʻia ai e ka'ōlohelohe i waho, ma kahi o 8 a 12 mau minuke.
5. E lawelawe i ka quinoa a me nā pīpī pīniʻeleʻele i nā pa, me nā kāwili like i like me ka ketchup, ka mulu, ka pulakino, salsa criolla a me ka guacamole .

Ke Kēlā KeleponaʻOle Noi

1. E kau i kaʻailaʻaila ma loko o ka skillet ma luna o ka liʻiliʻi-he wela wela.
2. E hoʻomoʻi i kaʻilima, keleka, kumini, kaʻaila kulu a me ka paprika'āpala, inā makemakeʻia.
3. Hoʻomoʻa pinepine pinepine, a hiki i kaʻalima a maʻemaʻe aʻala.
4. E hoʻomoʻa i nā pī piʻi i ka skillet, me ka wai.
5. ʻOhi ma kahi mahana wela, pinepine pinepine, a hiki i ka paeʻana o ka nui o ka wai.
6. Eʻai a me ka manawa me ka paʻakai a me ka pepa e like me ka mea e pono ai.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	477
Ka nui o ka momona	16 g
Ka momona	3 g
Ka momonaʻole	10 g
ʻO Cholesterol	52 mg
Sodium	543 mg
Nā Carbohydrates	64 g
Fiber Dietary	17 g
Pāmua	22 g

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