ʻO kēiaʻano meaʻai meaʻai a me ka meaʻawaʻawa no ka'ōpū'alapaila a me ka'ailala, ua liʻiliʻi loa i ka momona a heʻai meaʻai kalo-loloa. I likeʻole me nāʻano meaʻai'alapiliʻuala he nui, hoʻohanaʻia kēia mea i ka'ōpala o ka mea kanu,ʻo ka margarine a me ke koʻi'ē aʻe e hoʻoulu i ka meaʻono ma mua o ka pata. ʻO keʻano,ʻo kēia meaʻai meaʻai kai liʻiliʻi loa heʻelua wale nō gramona momona no ka lawelaweʻana. No laila, makemakeʻoe e hōʻoia i ka puna maikaʻi maikaʻi no ka meaʻoi loa. Ināʻaʻoleʻoe e hoʻohana ana i kaʻaila hou, i ka mea kanu i ka mea kanu home , hiki iāʻoe ke hoʻohana i kaʻalaniʻalani a me nā pulu broth vegetarian no kahi mea hou e hoʻonui ai i ke keʻa.
ʻO kēia kīhāpalāʻau a me ka meaʻuala, he meaʻai, meaʻai, vegan, aʻoiaiʻoiaiʻoe e hoʻohana i ka'ōmole punahele free-gluten (heluhelu i ka lepili, e like me kekahi, aʻaʻole kekahi i'āneʻeneʻeʻole), ponoʻole ia.
Ka mea e pono ai
- 1 tbsp. aila olila (aiʻole vegan margarine)
- 2 cloves keleka (minced)
- 1ʻoki (diced)
- 1 ka 'ōlaa (ʻea)
- 1 poʻo puaʻalepele nui (ʻokiʻoki)
- 3 ka'ōpū puna
- 2 lau
- ʻO ka paʻakai ka paʻakai
- ʻO ka pepaʻeleʻele i meaʻai
- 1 hoʻokuʻu
- Kō koho: grated
- ka huʻu pipi no ka huki
- Kōʻano: nā 'āniki'ōmaʻomaʻo no ka hoʻokipaʻana,ʻohi
Pehea e hana ai
- I loko o ka mehu nui a me ka ipu iʻa ma luna o ka mahana wela, ka'utela a me ke kāleka i ka margarine vegan a iʻole kaʻailaʻaila no 3 a 5 mau minuke, a hikiʻole i kaʻaila a me ke kele.
- E hoʻomoʻi i ka'ōlaʻa i hoʻomaloʻoʻia a me ka'alapalāpiʻoki paʻi a hoʻomoʻa no kekahi mau minuke'ē aʻe, e hoʻoulu pinepine.
- E hoʻomoʻi i ka'ōpū huaʻai a me nā lau bay a lawe mai i kahi simmer.
- Ke hoʻomehanaʻia ka'ōwili, hoʻemiʻia ka mahana i ka liʻiliʻi haʻahaʻa, e uhi i ka ipuhao, aeʻae i ka kuke no 25 mau 30 mau minuke.
- E wehe pono i nā lālā huakai, a laila, e hoʻololi i ka kānana i ka mea holoi a me ka puree a maʻaleʻa aʻona, a waiho i kahi kikokikona inā makemakeʻoe.
- Hoʻomaʻamaʻa ka Māmā i kahi paʻakai, ka pepa a me ka'ōwili o ka namu a me ka wela hou inā pono.
- ʻO ka luna me ka'ūni vegan kālaiʻia a me nāʻeka'ōmaʻomaʻo, inā makemakeʻia, ma mua o ka lawelaweʻana.
Hanaʻo ia iʻehā lawelawe.
Nānā Nutrition:
Ma waho o ka hīnī keke, e pili ana kēia meaʻai:
Kaloka: 100, Calories mai Fat: 19
Ka nui o ka momona: 2.1g, 3%, ka momona: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
ʻO ka nui o nā'ōpona: 14.7g, 13%
Fiber Dietary: 3.1g, 12%
Nalu: 3.6g
Pana: 6.2g
ʻO ka Vitamin A 1%, Vitamin C 69%, Calcium 4%,ʻOka 6%, Ma muli o kahi hānaiʻai 2000
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 218 |
| Ka nui o ka momona | 3 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 714 mg |
| Nā Carbohydrates | 42 g |
| Fiber Dietary | 7 g |
| Pāmua | 11 g |