ʻO ka mea kanu meaʻai ka mea kanu me ka tempeh a me nā pīkī,ʻo ia hoʻi ka hoʻomaʻamaʻaʻana o kēia pipi'ololi i kahi puʻupuʻu puʻupuʻu ikaika a he leo maikaʻi kona. No ka lōʻihiʻana o nā temmerh simmers ma kēiaʻanoʻai,ʻaʻole pono e hoʻokomo i ia mea, e like me keʻano tempeh recipes .
E hoʻomaopopo hoʻi, no ka mea, he mea kēia e hoʻomaʻamaʻa ai i ka meaʻai soyʻaʻole i pāʻona. Eia kekahi, keʻano o nāʻano tempeh e hanaʻia mai nā huapalapala e komo pū ana i ka gluten, aʻo nāʻano'ē aʻe he palau waleʻole. E hoʻokuʻu i ka meaʻalani a me ka hoʻomaopopoʻole i ka gluten-freeʻole o kou tempeh inā e hoʻomākaukau anaʻoe i kēia chili no kekahi me ka palaoa a iʻole ka gluten.
Ka mea e pono ai
- 2 tbsp. ailaʻoliva, i māheleʻia
- 1 8-ʻae piha
- tempeh , diced
- 2 tsp. soy sauce
- 1 pepaʻalaniʻulaʻula,ʻokiʻoki
- 1 'āniwi'omaʻomaʻo maomao,'āpī
- 2 cloves kele, minced
- 1 kaʻiki, i hoʻokipaʻia
- 1 4-'anea hiki ke kope i nā chilis green
- Loaʻa i ka pahu 1 a me ka pī
- Hiki i nā'ōpona ke kahaki i 1 tōkeke
- 1 tbsp. kaʻile
- 1/2 tsp. kumini cumin
- 1/4 tsp. ka pepa cayenne, aiʻole ia eʻono
- Kō koho: 1 mea liʻiliʻi ke kau
- Kōʻano: he kālai hou e hoʻoulu ai
Pehea e hana ai
- I ka hoʻohanaʻana i hoʻokahi punetune o kaʻailaʻaila, e hoʻopiha i ka tempeh a maʻalahi ke gula'ōmaʻomaʻo, ma kahi o 3 a 5 mau minuke, a laila e hoʻomoʻi i kaʻalani soy, a me ke kani no kekahi minuke'ē aʻe pahaʻelua, a hiki i ka wā e maloʻo ai a me ka maloʻo. E hoʻokaʻawale.
- I loko o ka ipu nui a me ke kohua nui, hoʻomoho i nā'aliki, keleka a me nā bele ma kaʻailaʻaila i koe a hiki wale i ka'aluʻolu iki.
- E ho'ēmi i ka wela a hoʻonui i nā mea i koe, koe naʻe ka cilantro a me ka tempeh.
- Eʻae i ka hoʻolimalima no hoʻokahi mau minuke he iwakalua a hiki i ka piha he kanahā mau minuke, e hoʻoulu pinepine ana, ae hoʻonui i kahi waiʻoi aʻe e like me ka mea e pono ai.
- E kanu me ka pīpīʻana i nā mīkoi hou.
Hana ia i 6 mau mea lawelawe chili.
Nāʻike pilikino, no ka lawelaweʻana:
Kaloka: 399
Ka nui o ka momona: 10.0g, 15% i kēlā me kēia lā (i hoʻonohonohoʻia ma kahi hānai 2000) Keleʻa momona: 1.7g, 8% Cholesterol: 0mg, 0%
Sodium: 200mg, 8%
ʻO ka nui o nā'ōpona: 56.9g, 19%
Fiber Dietary: 13.8g, 55%
Nalu: 5.5g
Penei: 24.7g
Ka Hua Vitamena A 40%, Huaki C C 103%, Palena 13%, Ke Ana 36%
NĀ'Ōnaehana Nutrition: A
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 496 |
| Ka nui o ka momona | 11 g |
| Ka momona | 2 g |
| Ka momonaʻole | 5 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 194 mg |
| Nā Carbohydrates | 76 g |
| Fiber Dietary | 17 g |
| Pāmua | 28 g |