ʻO Quinoa, Tuna a me Chladpea Salame

ʻO kēia inoa quinoa , tuna, a me ka moa palapalaa he mea makemake loa i koʻu hale.

Hoʻopihaʻia ka quinoa i kaʻaila tuna, ka moahele , ka'ōniwi pēpē, ka cilantro, ka mint, ka mea feliuli, nā aniani puna a me nā'ōmato pēpē. ʻO ka pāpale he hui pū me kaʻailaʻoliva hou, ka wai lemon, a me ke kāleka. He nani nā kīʻaha me nā meaʻai a pau,ʻo ka sālemona ke hana maʻalahi ia.

Ka mea e pono ai

• No ka Dressing:
• 1 ka'ōpala onioni kalo (grated)
• 2 punetēponiʻailaʻaila (
• ʻoi aku ka wahine hou )
• 2 punetēpuni ka wai lemon (kahi houʻia)
• Hoʻopili i ka paʻakai iʻa
• No ka Salala:
• 1/2 kapu quinoa
• 2 kahe wai (i māheleʻia)
• 1/2 teaspoon ka paʻakai
• 7 ounce / 200 ml ka tuna i piha i ka wai (1 hiki, hiki i ka wai)
• 2 kīʻaha pīpī pēpē (hikiʻole)
• 14 ounces / 400 ml chickpeas (1 hiki, holoi a holoiʻia)
• 1/3 kapu celery ('ālū liʻiliʻi)
• 1/3 kapu cilantro.
• 1/3 ka mīkeke kapu (ʻokiʻoki)
• 2 mauʻaila (puna maikaʻi)
• 8 mau huamato (aiʻole nā'ōpona pēpē, kahi hānai)

Pehea e hana ai

1. No ka hanaʻana i ke kapa: I loko o kahi kīʻaha, e hui pū i ka'ōpala kāleka i kālaiʻia, 2 punetēpē kaʻaila o kaʻaila melepili, 2 punetēpona wai wai lemoni a me kahi kiko o ka paʻakai. E hoʻokaʻawale.
2. No ka hanaʻana i ka sāleta: Place quinoa i loko o kahi kīʻaha liʻiliʻi, hoʻonā wela. E uhiʻia me ka kapu o ka wai e hoʻolapalapa a hoʻokuʻu i 5 mau minuke. E hoʻohana i kahi sieve e hoʻomaʻemaʻe ai a laila e hāʻawi i ka quinoa i kahi holoi maikaʻi ma lalo o ka anu anuanu. E holo i kou mau manamana lima i ka wā e holoi ai.

1. E kau i ka quinoa ma kahi liʻiliʻi liʻiliʻi a hoʻonui i 1 cup o ka wai a me 1/2 teaspoon o ka paʻakai moana. E lawe mai i kahi ohe, a laila e wela ka wela i ka mea haʻahaʻa me ka uhi. Hoʻomaʻo i kahi minuke he 15 mau minuke a hiki i ka hoʻopauʻana o ka wai. Wehe i ka quinoa mai ka wela aʻae e noho no 5 mau minuke me kahi uhi.
2. I kēia manawa, i loko o kahi pola nui nui, hoʻohui i ka tuna, ka'ōniwi, ka moa, ka'aile, cilantro, Mint, nā'alela puna a me nā tōmato pēpē.
3. E hoʻolū i ka quinoa mālie me kahi māla a laila e hoʻopili i ka mea hua saladi. E hoʻoulu i ka pāpale a laila eʻoluʻolu e kāhiko i nā meaʻai.
4. E mahele i ka salakeke ma waena o 2 mau kīla nui a lawelawe.

ʻO nā meaʻai hou a Ausetalia / New Zealand

• ʻO ka uku Nicoise

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	1082
Ka nui o ka momona	30 g
Ka momona	4 g
Ka momonaʻole	14 g
ʻO Cholesterol	45 mg
Sodium	817 mg
Nā Carbohydrates	145 g
Fiber Dietary	32 g
Pāmua	69 g

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