E nānā ana i kahi mea kanu palaoa'ōpiopio? E ho'āʻo i kēia. He meaʻaiʻai (me ka koho koho) bullam pilale i hanaʻia me nā hauhaʻi,'āliki'ōmaʻomaʻo, mau pepaʻalaniʻulaʻula a me ka pāʻani pāʻani i loko o ka waina keʻokeʻo a me ka hana lime me kahiʻano basil, paʻakai a me ka pepa, a, no laila, ua nui ke olakino. ʻo ka palaoa a pau loa.
Inā makemakeʻoe i ka'ōpūʻokoʻa , quinoa salaka a me ka raiki raiki a me nā pilafs raiki, ho'āʻo i kahi meaʻuʻuku loa me kēiaʻano olakino maikaʻi o ka pilaf wheat bulgur . He meaʻino ke hoʻohanaʻoe i ka margarine vegan ma kahi o ka paila.
E hoʻomaopopo i kēia hanaʻana e pili ana i 8 mau kōkua, no laila e noʻonoʻo i ka waihoʻana o kekahi mau mea i waihoʻia i kahi pahu Tupperware a laweʻia e hana i ka lā aʻe. A iʻole, e lawe iki i kahi mea hou a kāpiliʻia i loko o kahi tortilla, e hoʻopili i kahi gīnaʻi, a hoʻoliloʻoe iāʻoe iho i kahi'ūpī wīwī mō kaʻaina awakea. 'Oiʻa kēia meaʻai me ka mahalo a ka Council Wheat Foods Council.
Ka mea e pono ai
- 1 1/2 kīʻaha i ka palaoa wheat bulgur
- 3ʻaila wai aiʻole ka'ōpū puna
- 3 tbsp butter (aiʻole hoʻohana i ka vegan margarine e mālama ai i ka vegan)
- 1/2 mau pūlaʻi paʻi, i hoʻopuniʻia
- 1 pūpū'ōmole'ōmaʻomaʻo,'āpī
- 1 pākani pepaʻulaʻula,ʻokiʻoki
- 2 tbsp lime wai
- 3 tbsp waina keʻokeʻo maloʻo
- 1/4 ke kīʻaha paʻipaʻi pāʻani (aiʻole 1/8 kapu i maloʻo)
- 1 tbsp Basil maloʻo
- 1 i ka paʻakai
- 1/2 tsp pepa
Pehea e hana ai
I loko o ka pā palau, hoʻohui i ka palaoa wheat a me ka wai aiʻole kaʻaila. E uhi i ka pan aʻae i ka hoʻomehanaʻana i ka wela wela-nui no kaʻelima mau minuke.
Holoʻia ka pan mai ka wela a waihoʻia, uhiʻia, no 5 mau minuke. Ma hope oʻelima mau minuke hou, e hoʻohemo i kekahi wai o ka wai nui a iʻole kaʻaila mai loko mai o ka pā.
A laila, e hoʻoheheʻe i ka waiūpaʻa aiʻole ka margarine i loko o ka pale nui ma luna o ka mahana wela. ʻO nā kīʻaha, nā'aliki a me nā pepa a hiki i ka māmā o nāʻaila a māmā.
Wehe i ka wela.
E noʻonoʻo i ka wai lemon, ka waina keʻokeʻo, ka paʻipaʻi hou, ka basil, ka paʻakai a me ka pepa a hoʻoulu pono i ka hui pū.
E hoʻohui i ka meaʻaila me ka palaoa kānina i hoʻomākaukauʻia a lawelawe koke.
Hana 8 mau lālā o ka pilaf wheat.
Nānā i ka waiwai kūpono: E hāʻawi ana kēlā me kēia lawelawe i kahi 145 mau calories; 4 g protein; 23 g mau lāʻau'aleʻa; 6 g fiber; 5 g momona (3 g piha); 12 mg cholesterol; 20 mcg folate; 1 mg hao; 342 mg sodium.
Like me ka pipi palaoa? Eia kekahi mau meaʻai hou a me ka vegan bulgur:
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 159 |
| Ka nui o ka momona | 5 g |
| Ka momona | 3 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 11 mg |
| Sodium | 631 mg |
| Nā Carbohydrates | 25 g |
| Fiber Dietary | 5 g |
| Pāmua | 6 g |