ʻO ka pasta me ka bean e pāʻina ai i ka pasta me ka pīni. Hoʻokumuʻia ka pasta fagioli mai ka pipi liʻiliʻi (e hoʻohana i nā pūpū, nā kīʻaha, a me nā'ā'ī macaroni) a me nā pīni keʻokeʻo i paʻiʻia i ka'ōmato o ka mihini Italian-seasoned me ka nui o ke kāleka, ka basil hou, ka oregano a me ka nui o paprika no ka ho'āla hou.
Makemake wau i kēia pālahalaha, no ka mea, ke aloha nui nei au i ka hoʻouluʻana i nā kapi (yum!) Akāʻo nā pīni keʻokeʻo, ka'ōmaʻomaʻi a me nā mea kanu hou e hoʻonāuki i nā pūpū, me ka hoʻonuiʻana i nā pāmua.
Hanaʻia kēia pāʻina pākīni me nā poʻi'ākau nui loa no ka nui o ka fiber maikaʻi a me ka protein. No ka hoʻonuiʻana i kāu pātaʻi i ka meaʻoi aku i loko o ka protein, hoʻohana i ka pali palaoa palaoa a pau. E like me kēia,ʻo kēia meaʻai he meaʻai a me nā meaʻawaʻawa wale (a me ka liʻiliʻiʻoleʻole ināʻoe e hoʻohana i ka pasta gluten-free), akā, hiki iāʻoe ke kiʻi aku me kekahi Parmesan cheese ināʻaʻoleʻoe eʻai i ka meaʻala, ināʻoe.
Ka mea e pono ai
- 1 tsp salt + 1/2 tsp
- 1 1/2ʻokoʻa i ka liʻiliʻi liʻiliʻi a iʻole ka piko pā
- 4 ipu wai
- 2 kēne nā pīni'ākau nui loa
- 3ʻaila aila
- 1 kaʻiki, i hoʻokipaʻia
- 3 cloves kele, minced
- 2 tspʻo kahi basil hou, iʻokiʻokiʻia
- 1 tsp dried oregano
- 1/2 tsp pepa
- 1 1/2 tbsp paprika
- 1 ka'ōmole o ka'ōmato
Pehea e hana ai
Eʻai i ka paku i loko o ka wai me 1 teaspoon o ka paʻakai. E hoʻopau i ka wela a hoʻomaʻemaʻe kokoke i ka wai a pau, e mālama i kahi 1/4 a 1/3 kapu o ka wai kuke, a laila e hoʻokomo i nā pī. E uhi a hoʻokaʻawale.
ʻO kahiʻeleʻele kaʻawale,ʻo ka mounu o nā aniani kolomu, ka'ailala i kālaiʻia, ka basil pīpī hou, ka oregano a me ka hapalua 1/2 teaspoon o ka paʻakai a me ka pepa no 3 a 5 mau minuke, a maʻalahi nā aniani.
E hoʻomoʻi i kaʻaila a me nā meaʻala i nā kīʻaha a me ka ipu kīʻaha a kau kahi ma kahi wela wela.
I ka hoʻomehanaʻana o ka paila i kahi mahana wela, e hoʻonui i ka paprika a me ka'ōmaʻomaʻi me ka'ōmato a hoʻonāukiuki a hiki i ka hoʻopiliʻana a me ka wela. Hiki iāʻoe ke hoʻohui i kahi wai liʻiliʻi, inā makemakeʻoe i ka "soupier" pāʻani, a wela paha i kahi manawa liʻiliʻi no ka kukeʻana i kahiʻoi aʻe o ka lepo keʻikeʻoe ua maloʻo loa.
E lawelawe i kāu pasta meaʻai pāʻanihi a wela i luna me kekahi pā Parmesan aiʻole ka mea levakai no ka mālamaʻana iā ia. E hauʻoli i kāuʻaina Italian!
E hana i ka 'aiʻai a pau ma ka lawelaweʻana ma kahiʻaoʻao o ka salakeke'ōmaʻomaʻo a me kekahi mau mea'alalaina āpau . A i ka waina? ʻO kaʻulaʻulaʻulaʻula, e like me Pinot Noir aʻo Chianti paha, iʻoi aku ka'ōlelo Italia.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 521 |
| Ka nui o ka momona | 12 g |
| Ka momona | 2 g |
| Ka momonaʻole | 8 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 612 mg |
| Nā Carbohydrates | 85 g |
| Fiber Dietary | 15 g |
| Pāmua | 21 g |