Hāʻawiʻia kēiaʻaina launaʻole i ka laulā'ōniʻoniʻo - kalani, kalamele, a me kaʻulaʻula - i hoʻokomoʻia me nā hōʻailona kukui. Hiki iāʻoe keʻono i ka leʻaleʻa maikaʻi o kēia curry, a me kona mau huahua lauʻona maikaʻi, e like me ka paukena a me ka'ōmaʻomaʻi, ka'amama / kalaʻuala, kāloti, ka pepaʻelima melemele, a me nā māmakai. E hoʻomoʻi i ka chickpeas e like me keʻano punaewai, a laila e hoʻopau i ke kīʻaha me ka pīpīʻana i nā huakena'okena a me nā pua nasturtium no ka meaʻono i ka meaʻono. Hana ia i kahi meaʻai hoʻomalu no nā meaʻaiʻai meaʻai maikaʻi, akā, heʻano likeʻole ia i kēlā me kēia manawa o ka makahiki. KANAWAI!
Ka mea e pono ai
- 1/2 pākuʻi maikaʻi (aiʻole e pākuʻiʻia i ka 1 acorn squash, ke kumuhana, a iʻole kekahi mau'ōmaʻa alalā'ē aʻe koe wale nō ka spaghetti)
- 1 ka'anuʻolu liʻiliʻi (aiʻole 1/2 nui nui aiʻole kaʻuala,'opi a me ka hapalua)
- 1 i 2 mau kāloti aupuni (iʻokiʻokiʻia i loko o nā'āpanaʻeleʻele)
- 1 'āniwi kau lemona (iʻokiʻia i loko o nā'āpana miki)
- 1 ka'ōpū tomato
- 1/2 hiki ke hana i ka peas (paʻi)
- 2 punetēpēʻalani kawa
- No ka mea kanu Curry:
- 3 ka 4 cloves keleka
- 1 i ka 2ʻulaʻula (aiʻole e pani i nā'ālehe green green, aiʻole 1 i 2 teaspoon
- Pākī kaniʻo Thai )
- 1 hiki i ka niu waiu
- 1 teaspoon
- ke kīʻaha pāʻani (aiʻole e pākuʻi i hoʻokahi panetuni o ka wai lime)
- 2 1/2 tablespoons soy sauce (hoʻohana wale i ka meaʻalani soy no nā'āleʻa gluten-free)
- 1 punetuni ke kō
- 1 punetēpō lime wai (mai 1/2 lime)
- 2 punetēpona ka waiʻalani (hou)
- 1/2 teaspoon turmeric
- 1 punetēpē i ka wīne wīne (aiʻole i pani i ka apple cider winika)
- 1 punetēpuni'okena coriander ('āina)
- 1 kaʻaila kumine
- 1 teaspoon'ōmole fennel
- 1/3'ālikiʻula (paʻipaʻi)
- Kāwili: kahi lima o nā lau basil hou
- Kāʻano: 1 punetēpī kaʻaila paila i'ōhinuʻia a me kekahi mau pua nasturtium (aiʻole nā pua'ē aʻe'ē aʻe)
Pehea e hana ai
- No ka hanaʻana i ka paʻi pā, e kau i nā meaʻai likeʻole i loko o kahi meaʻai (inā pahaʻaʻoleʻoe i ka pūnaewele). Hoʻoponopono maikaʻi. E hoʻokaʻawale.
- E hoʻomākaukau i ka paukena a iʻole ka'ōmaʻomaʻi ma kaʻokiʻana a wehe i nāʻanoʻano me kahi spoon. E mālama i nā hua no ka'ānenaʻana a hoʻokuʻu paha. Eʻokiʻoki i ka'ōkuʻomaʻa i ka'ōmaʻomaʻi, eʻoki i kaʻili. E hoʻohana wale pahaʻoe i 1/3 i ka 1/2 i ka pauka no kēia hana. (E mālama i ka mea i koe i loko o ka pahu hauā no ka kukeʻana i ka manawa).
- E hoʻomākaukau i ke koena o nā meaʻai me kaʻalani ala.
- E kau i ka'ōmole ((squash), yam, a me nā kāloka i ka wok / pākī a me ka paʻi paʻi ma luna o ka mahana wela. E hoʻolālā maikaʻi.
- Ke ho omaka ka pika, e hoʻohaʻahaʻa i ka mahana i ka mean, e hoʻonāukiuki i kekahi manawa. Eʻae i ka hoʻohālikelike no 6-8 mau minuke, aiʻole a hiki i ka hoʻopauʻana o nā lau.
- E hoʻomoʻi i ka pepa bele, nā mīmaki cherry, chickpeas, a me ke alaniʻalani, e hoʻoulu ana e hoʻokomo. ʻO Simmer noʻelua mau minuke.
- E ho'āʻo i ka hopena no ka paʻakai a me ka meaʻala. Ināʻaʻole i liʻona ka liʻona, e hoʻopili i kahi meaʻai hou loa. Ināʻaʻole lawa ka meaʻai no koʻoukou leʻaleʻa, e hoʻonui i ka chili hou (aiʻole kaʻulu chili). Inā nui kaʻeha, e hoʻohui i kahi kī liʻiliʻiʻoi aʻe.
- E lawelawe, e hoʻokala i kahi kīʻaha nui, aiʻole mahele paha ma nā papa pākahi. E kāpīpī i nā lau basil hou a me nā hua'umaʻa, a laila e piʻi i luna me nā pua nasturtium (inā hoʻohanaʻia). E lawelawe me ka lau lalani Thai jasmine , aeʻoliʻoli i kēia ipu Thai a me keʻanoʻala!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 482 |
| Ka nui o ka momona | 19 g |
| Ka momona | 13 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 820 mg |
| Nā Carbohydrates | 71 g |
| Fiber Dietary | 14 g |
| Pāmua | 16 g |