ʻO kēiaʻano meaʻai'ōpiopioʻo Moroccan e loaʻa mai ana mai ka meaʻai a me ka mea'awaʻaloʻo Aurelie Pare, ka mea kākau o The Hebookhaliciously Cookbook .
'Ōleloʻiaʻo'Aurelie, "He mea nui kēia mea momona vegan hōʻoluʻolu no ka pule o ka pule ahiahi.ʻO ka mea hoʻolāʻau Moroccan e loaʻa pinepine ai i kaʻulu, kaʻamona, ka kumini, a me ka cilantro, he mea hoʻonani maikaʻi loa nō ia e hoʻohana ai i nā kauwela kau."
Hāʻawiʻo Aurelie i kekahi mau'ōlelo hou no ka hanaʻana i kēia meaʻaiʻono a me ka pīpī Morogania:
- Hiki ke hoʻohālikelike ka meaʻai'ōpiopio Moroccan i keʻano liʻiliʻi, no laila e makemake pahaʻoe e haʻalele i ka pipi e pale i ka hanaʻana i ka meaʻono.
- Hiki i nā pīni, nā piʻi keʻokeʻo, nā pīnī piʻo, nā pīniʻeleʻele, a me nāʻeleʻele'ōmaʻomaʻo e hoʻohanaʻia ma kahi o chickpeas ke makemakeʻia.
- E ho'āʻo e loaʻa kahi'ōponaʻai ma luna o ka sodium a iʻole e hana i ka'ōpū puna i kūkuluʻia no ka mālamaʻana i ka mea sodium i loko o kēia kohu haʻahaʻa. Hiki paha iāʻoe ke koho i kahiʻanoʻano liʻiliʻi o ka mīkini maʻamau o nā tōmomo puʻupuʻu aiʻole e hoʻohana i ka nui o nā'ōpiʻa maʻamau i kahi o nā tōmomo kaomi.
Ka mea e pono ai
- 1/2 pākeke
- aila olila
- 1 kaʻiki, kahiʻoki
- 1 pepaʻalaniʻulaʻula,ʻokiʻoki
- 1ʻili pepa liʻiliʻi,ʻokiʻoki
- 1/2 huele seleni,'āʻoki
- 1/2 kāpoki kīʻaha,ʻoʻoki
- 2 kīʻaha kapu, i hoʻopuniʻia
- 3ʻala
- ka'ōpū puna
- 28-'anea hiki keʻoki i nā tōmato
- 2 kīʻaha i kīpala
- ka moa
- 2 teasū ka mea hoʻonaniʻo Moroccan
- 3 'aila waina
- 1 ka hapani o ka wai wai wai
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- I loko o ka ipu hao, hoʻonā i kaʻaila ma luna o ka mahana wela. ʻO ke kīʻaha ka'etiki, ka pepa, ke kalo, nā kāloti, a me nā haloo no kahi o 10 mau minuke aiʻole a hiki i ke kele.
- E hoʻonoe i ka'ōpū puna, nā'ōmato, a me nā mīpala a lawe mai i ka'ōpala i kahiʻeha ma luna o ka wela nui.
- I ka manawa e hoʻolapalapa ai, e hoʻohaʻahaʻa i ka wela i ka mean, e uhi pono i kahi, a hoʻokuʻuʻia aʻokiʻia i ke ahi (e like me 15-20 mau minuke).
- E hoʻolālā i nā mea kanu, nā hua waina, a me ka wai. E lawelawe!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 311 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 796 mg |
| Nā Carbohydrates | 53 g |
| Fiber Dietary | 12 g |
| Pāmua | 16 g |