ʻO Solterito Corn me Lima Bean Saladi

ʻO Solterito kekahi o nā mea kūikawāʻo Arequipa, he kūlanakauhale nani i hoʻopuniʻia e nā lua pele i ka hemaʻo Peru. Solterito he huamona huaʻai, i hoʻomākaukauʻia me nā pīni lima a me kaʻohu nui i nā kānana e ulu nui ma Peru. (Hiki iāʻoe ke loaʻa i nā pōʻai kālepa ma Latin).

ʻO ka hua'ōlelo solteroʻo ia hoʻi, "hoʻokahi", a me ka solterito (ka liʻiliʻi) e unuhi i kekahi mea e like me "kanaka liʻiliʻi." Ua heluhelu au ma kahi wahi i kapaʻia ai kēiaʻahaʻainaʻo Arequipa no ka poʻe hoʻokahi eʻai i mea e hoʻonani ai i ka wahine. ʻAʻole maopopo inā heʻoiaʻiʻo kēlā, akā, he mea māmā a hoʻomaha mākou e like me nā kumuhana'ē aʻe o Peru .

ʻO nā kānana o ka paʻakai a me ka paʻakai a me ka palaoa,ʻo ia hoʻi,ʻo kaʻono , kaʻoliva, a me ka'atikaʻula. He hua salaki nuiʻo ia i kaʻaina, akā hiki ke hoʻomākaukauʻia me nā hua maloʻo maloʻo i ka hoʻoilo.

Ka mea e pono ai

• 1 1/2 kīʻaha i nā pīni hou a i ka maloʻo
• 1 1/2 kīʻaha kernels
• 1 kīʻaha o nā kāloti mahuʻi
• 1/2'ekeʻeleʻeleʻele aiʻole nāʻoliva uliuli,ʻo ke keʻa
• 1 ka'ōmato, ka hua a me ka paila
• 1/2 ka'ōniʻeluʻuʻula
• 1 1/2ʻokoʻa kaomi i ka palaoa queso fresco (ka lihi a ka mea mahiʻai aiʻole ka mozzarella i hui pūʻia me ka liʻiliʻi o kahi tīhi cheese e hana maikaʻi ana me he pani pani lā)
• 2-3 mau punetēpō keʻokeʻo i ka meaʻulaʻula ulaʻula (eʻono)
• 2 punetēpō pāʻakai pāpaʻi a cilantro paha
• ʻO ka hanaʻa Vinaigrette (6 mau 'ōpuniʻaila olive, 3 punetēpō ka waina winika, a me ka paʻakai a me ka pepa eʻono ai)

Pehea e hana ai

1. E lawe mai i ka ipu o ka wai i paʻiʻia i ka palaha a me ka kukeʻana i nā kānana kānana a hiki i ka manawa eʻoluʻolu ana. Holoʻo i ka huapalapala i kahi pola wai wai e hoʻalili.
2. Eʻai i nā kāloti a me nā pī piʻa (i loko o ke kīʻaha hoʻokahi o ka wai paʻakai e hoʻolapalapaʻia) a hiki i ka manawa e maʻalahi ai. E kuʻi iā lākou a waiho i loko o ka wai hau me ka palaoa no 5 mau minuke.
3. E hoʻopau i nā hua liʻiliʻi maikaʻi a hoʻokuʻi iā lākou me nā meaʻai e koe. E mālama i ka salad marinate no kekahi mau hola i loko o ka pahu hauā inā he hiki i mua o ka lawelaweʻana.

Hana 4-6 e like me ka salakekeʻaoʻao.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	354
Ka nui o ka momona	20 g
Ka momona	4 g
Ka momonaʻole	12 g
ʻO Cholesterol	13 mg
Sodium	218 mg
Nā Carbohydrates	35 g
Fiber Dietary	6 g
Pāmua	11 g

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