E nānā ana i ka mea vegan koʻikoʻi vegan ? Ua loaʻa iāʻoe! Hiki ke hana muaʻia kēia pīniʻeleʻele, tofu a me nā hānaiʻeleʻele i mua a me ka maloʻo. E ho'āʻo e hana i kāu mea kanu'anikoki enchilada no kahiʻoi aku ka maikaʻi.
ʻO kēia mau mea kanuʻai meaʻai meaʻai he meaʻaihue hoʻi inā hoʻohanaʻoe i ka pīni soy kui , aiʻole eʻoki wale i ka tīhi,ʻaʻoleʻoe e nalo. Makemake au iā lākou i nā alaʻelua - me ka laʻaʻole a me ka lihiʻole. Me nā meaʻai a pau i loko,ʻaʻoleʻoe e nalo i ka paʻakai. Hiki ke kōkua iāʻoe, ināʻoe e hoʻohana i ka mea hānai enchilada i ka home inā e hanaʻoe i ka vegan, i mea e hoʻonui ai i ke kohu. A iʻole, no ka mea he mea liʻiliʻi iki, e ho'āʻo e hana iā lākou me kahi'ōmole enchilada'ōmaʻomaʻo.
Ka mea e pono ai
- 1 poho
- tofu , hoʻoulu maikaʻi aʻokiʻoki i loko o nā hapa 1/2
- 1 hiki i nā pīniʻeleʻele, e hukiʻia a paʻiʻia
- 1/2 kala, hoʻonani
- 1 zucchinni, kālaiʻia
- 2 kāloka, kaʻiʻia
- 1 hiki i nāʻoliva olive
- 1 hiki
- Hoʻopiʻi enchilada
- 3/4 wai wai
- 10-12 pōla palaoa
- ka liʻiliʻi liʻiliʻi liʻiliʻi, aiʻole ka liʻiliʻi (koho, no ka hoʻouka waleʻana)
Pehea e hana ai
ʻO ka mua, hoʻomākaukau i kāu tofu. E like me ka hapanui o nā māhele Tofu, he mea maikaʻi loa kēia i ka paʻi mua i ka tofu mua. ʻO kēia ka mea eʻae i ka tofu e hoʻonui i nā meaʻono a me nā mea hoʻonāuki āu e hoʻohui ai. ʻAʻole maopopo pehea e kaomi ai i kāu tofu? Ināʻoe hou i ka kuke kuke meaʻai aʻaʻoleʻoe i maopopo pehea e kaomi ai i ka tofu, eʻike i kēia alakaʻi maʻalahi i kēlā me kēia.
I ka hoʻomākaukauʻana o kāu tofu a paipaiʻia, e hoʻohui i ka wai i ka meli enchilada a hui pū me ka hui pū.
I ka hoʻohanaʻana i ka papa hana meaʻai no nā hualoaʻa wikiwiki, eʻoki i nā kāloka, zucchini,'ola a me kaʻaila. I kēia huiʻana e hoʻohui i ka hapalua o ka meli enchilada a me ka huiʻana o ka wai, kāpena tofu a me nā pīʻeleʻele a hui pono.
Ka pune 2-3 punetēpē o ka huaʻai, ka piʻi a me ka tofu i loko o kēlā me kēia palaoa tortilla. E kāpiliʻia a waihoʻia i loko o ka pani pani a iʻole ke kīʻaha puʻupuʻu.
Ke piha ka pī, ka hapalua hapalua o ka mīnoa lelo a me kaʻaila i luna o ka tortillas āpau i'ōwiliʻia - eʻoluʻolu e loaʻa nāʻaoʻao a pau! E kāpīpī i ka piko me ka cheese a i ka tīkī cheese inā makemakeʻia.
E kīʻaha i 30-35 mau minuke ma 350 mauʻanuʻu a hiki paha i ka hanaʻana, e puhi i ke koena o ke enchilada i luna ma ka hapalua o ka kukeʻana.
E hoʻonali i kāu mau enchiladas e hoʻomaha no nā minuke heʻelima ma mua o ka lawelaweʻana. E kōkua ana kēia i ka hoʻopauʻana i kahi māmā o kaʻoihana aʻoi aku ka maʻalahi o ka lawelaweʻana.
E hauʻoli i kāu meaʻai meaʻai a me nā mea kanuʻoʻoleʻa enchiladas!
Me nā lālā lauhuʻu: Inā luhi nāʻaoʻao o kāu mau tortilla ma hope o ka kukeʻana, ka paila i kahi mea iki iki ma luna o lākou a laila e hoʻoluliluli lākou i ka mea a me ka meaʻono.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1526 |
| Ka nui o ka momona | 49 g |
| Ka momona | 24 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 10 mg |
| Sodium | 3,313 mg |
| Nā Carbohydrates | 225 g |
| Fiber Dietary | 21 g |
| Pāmua | 45 g |