He meaʻai wikiwiki a me ka maʻalahi ka meaʻai me ka hanaʻana i ka broccoli a me ka'ailala iʻailaʻia i loko o kahi mea kanu me nā mea'alapī me ka mea kanu. Ua hoʻopauʻia a pau me ka hoʻopiliʻana i ka wai lemoni e hoʻopuka i nā meaʻono a lilo i pop.
Me nā meaʻokoʻa aʻe ma mua o nā huaʻai, nāʻuala a me nā meaʻala o nā meaʻala India,ʻo kēia kīʻahaʻaoʻao maʻalahi a maikaʻi ka meaʻai, mea vegan , a me ka māʻonaʻole. E lawelawe pū me ia i ka laiki a iʻole ka hua liʻiliʻiʻole o ka gluten e like me ka quinoa a iʻole ke kaniʻana no ka meaʻainaʻole me ka vegan.
Ka mea e pono ai
- 2 mau'ōmato (kahi liʻiliʻi liʻiliʻi)
- 1 teaspoon ka paʻakai
- 1/2 teaspoon ka maʻa
- 1/2 teaspoon
- kumini cumin
- 1/2 teaspoon chili lūlū
- Kō koho: 1/4 teaspoon pepa cayenne (inā makemakeʻoe i kahi wela!)
- 1'eneʻena punahaʻailaʻaila (aiʻole kaʻailaʻaila)
- 1/2ʻoki (kahi i'āpana)
- 2 cloves keleka (minced)
- 1 'ōlapaʻuala (liʻiliʻi liʻiliʻi)
- 1 poʻo'ālika ('āpana)
- 1 pākīpī i ka wai lemon (hou)
- Paʻahi: nā meaʻoki liʻiliʻi
- cilantro
Pehea e hana ai
- ʻO ka mea mua, e hoʻohana i kahi kāpena nui, hoʻomohu a hui pū paha i nā mea maʻamau,ʻo ka paʻakai, ka lepo masala, ka kumini, a me kaʻaila chili a hiki i ka huiʻana. Hiki iāʻoe ke hoʻomaʻemaʻe iā lākou i kahi papa hanaʻai ināʻoi aku ka maʻalahi a me ka wikiwiki iāʻoe, aiʻole, hiki iāʻoe ke hoʻohana i ka mīkini a me ka pestle inā loaʻa iāʻoe kahi nui.
- ʻO ka mea ma hope, ma kahi hōʻalo nui ma luna o ka wela wela, hoʻonā i kaʻaila baila a iʻole kaʻailaʻaila a hoʻomoʻi i nā'aleʻa āpau, kālaiʻia ka laukaʻi, a me nā mea kanuʻuala, e hoʻouluulu i mea e hoʻohui a hoʻomehana ai i kaʻuala. E puhi pū ia mau mea no 2 a 3 mau minuke, a laila e hoʻopili i ke broccoli kolo. Inā maloʻo ka pā, hiki iāʻoe ke hoʻonui i kahi wai, e like me ka mea e pono ai. Hehu no kekahi 2 a 3 mau minuke.
- E hoʻopili i ke kōpona a me ka meaʻalani i ka skillet, a laila e uhi a me ka kuke no kekahi 6 a 8 mau minuke, e hoʻoulu pinepine ai, aiʻole a hiki i ka mālaʻauʻana o kaʻuala a me ke brocol.
- Ke puhiʻia kaʻuala a me ke brokoli aʻokiʻia, e hoʻokuʻu i ka pā mai ka wela, a ho'īmi i kahi wai lemoni ma luna o ka paku (kōkua nui ka popona), a laila e hoʻonaniʻia me kahi'ālika'ōpala hou.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 218 |
| Ka nui o ka momona | 4 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 69 mak |
| Nā Carbohydrates | 41 g |
| Fiber Dietary | 7 g |
| Pāmua | 8 g |