ʻO kēia mea maʻalahi ke kāhea nei " maikaʻi!" Me kāna hui o okra maikaʻi, nā huaʻomaʻa maeʻa momona, a me nā mea kanu ulu hou. ʻO keʻano wai e hana ai i nā māmā e mālama ia ma kaʻaoʻao māmā o nā mea, e hoʻolilo iā ia i meaʻai kūpono e lawe ai i nā puʻupuʻu wela. Manaʻoʻole e hoʻohui i ka kumu o kēia pilaf i kou makemake; ka laikiʻala, ka lau, ka laiki, a me nā hua'ē aʻe paha e hoʻololi kūpono no ka quinoa.
Hoʻomanaʻo Notes:
- Eʻimi i nā'ōmaʻomaʻo,'ōmaʻomaʻo'ōmaʻomaʻo, okra pods no ka meaʻono maikaʻi loa a me keʻano.
- Ināʻoe e hana i kahi mea nui eʻai ai i kahi hele hoʻokahi, e hoʻokuʻu maikaʻiʻia kēia ipu. E kau wale i ka wela ma luna o ka stovetop, me ka pāʻana i ka paʻi o kaʻaila meaʻai e hoʻomaha.
- Ināʻaʻoleʻoe he mea nui loa o ka wela, akāʻo kahi o ke aloha, hoʻokuʻu i ka pepa cayenne aʻokiʻoki i ka pepaʻeleʻele i ka hapalua.
- Ināʻaʻoleʻoe i loaʻa ka lima quinoa lima (makemake wau e hana i kahi nui a hoʻokuʻu i ka kahe no nā manawa likeʻole), a laila hoʻomākaukau i ka quinoa i mua o ke koena o ka meaʻai. No ka kukeʻana i 3 mau kapu quinoa, e lawe wale i hoʻokahi kapu quinoa a me 2 kīʻaha wai i kahiʻeha i kahi 1 1/2 quart cuetan. I ka manawa e hoʻolapalapa ai, e hoʻolālā iki a laila e uhi, e hoʻohaʻahaʻa iho i ka wela a hiki i ka mea haʻahaʻa a me ka kuke no kahi o 15 a 20 mau minuke, aiʻole a hiki i ka wā e pale ai a paʻa ka wai a pau.
Ka mea e pono ai
- 3 mau kīʻaha i kāʻinaʻia quinoa, i hoʻomaʻemaʻeʻia
- 1 'ōlaku ka liʻiliʻi, hoʻonani
- 3 cloves kele, minced
- 2 hele mai i ka mīmeli, ka meaʻono
- 1 teaspoon ka paʻakai
- 1/4 wai wai
- 15ʻuʻuku
- okra pods, i hoʻopiliʻia i loko o nā apo
- 1 punetune ka'enela hou, minced
- 1 punetune ka basil hou, minced
- 1 punetune lau lau hou
- 1 teaspoon pepaʻeleʻele
- 1/2 teaspoon pepa keʻokeʻo
- 1 teaspoon paprika
- 1 teaspoon pepa cayenne, aiʻole eʻono (waiho i kahi pilafū pale)
- 1/2 kīʻaha wai nui
- 1 teaspoon ka nui o ka paʻakai
- 12 (e pili ana i 2 mau kīʻaha) nā tōmato cherry
Pehea e hana ai
- I loko o kahi pāhaʻi nui ma luna o ka mahana-wela nui, hui pūʻia ka riki, keleka, kelekile, ka paʻakai, a me ka 1/4 kapu wai a me ka loʻi a hiki i ka loloa a me kaʻala, e hoʻoulu pinepine iʻole e puhi i nā mea kanu.
- Hiki i ka okra, oregano, basil, thyme, pepaʻeleʻele, pepa keʻokeʻo, paprika, pepa cayenne, 1/2 hue wai a me 1 teaspoon ka paʻakai moana.
- E hoʻokuʻu i ka mahana wela i ka mahana wela a e hoʻomoʻa i ka pailapuni, e uhiʻia a hiki i ka maʻemaʻe o ka okra a hoʻopiʻiʻia ka wai, ma kahi o 5 a 7 mau minuke, e hoʻoulu ai i kekahi manawa.
- Wehe a hoʻomoʻi i loko o nā mīmē cherry a'akoʻoki a'okiʻakeʻa ko lākouʻili, akā,ʻaʻole i uhiʻia, e pili ana i 2 mau minuke.
- E hele mālie me ka quinoa kīhāpai a lawelawe i ka wela. Hoʻomaopopo pono kēia meaʻai i kahi pahu hau a hiki i 5 mau lā.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 196 |
| Ka nui o ka momona | 3 g |
| Ka momona | 0 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 421 mg |
| Nā Carbohydrates | 37 g |
| Fiber Dietary | 6 g |
| Pāmua | 7 g |