ʻO Vegan Three Bean Pasta me kaʻalani Spinach Sauce

ʻO kahi hānai pāʻani pīpī'enela maikaʻi, maikaʻi no nā mea kanu, me 17 grams o ka protein ma ke lawelaweʻana mai kēlā mau niʻa a pau, me ka nui o nā meaʻai a me ka fiber. Hāʻawiʻia kēia pāʻina pasta iʻekoluʻano beans me ka'ōnihi i kahi mea keʻokeʻo keʻokeʻo maikaʻi. ʻO kahi meaʻaiʻai nui a me ka pīpī pasta.

Nā meaʻai'ē aʻe a me Vegan Italian Recipes:
ʻO Vegan Tofu Manicotti
Angel Hair Pasta Primavera
ʻO ka mea kanu maikaʻi loaʻo Vegan Eggplant Lasagna
Hoʻokipa Minestrone
ʻO Tofu Cacciatore
PālakiʻAla Pālolo
ʻO Vegan Tofu Lasagna Recipes
Nā meaʻai Vegan Pesto
ʻO ka'ōmole a me ka sage pasta

Ka mea e pono ai

• 1 kaʻailaʻailaʻaila
• 1 leki nui, i hoʻopuniʻia
• 2 cloves kelepona,ʻeha
• 1 pepaʻalaniʻulaʻula,ʻokiʻoki
• 1 teaspoon dried oregano
• 1 15 'o kahi o ka ounʻa keʻokiʻoki i nā tōmato, aiʻole 2 mau kīʻaha i kāpīpī i nā'ōmomo
• 1/2 kīʻaha i kīnaʻi pī
• 1/2 kīʻaha pī
• 1/2 kīʻahaʻaila i kāluaʻia
• ʻO ka paʻakai a me ka pepa eʻono
• 1 pākī liʻiliʻi
• 2 punetēpī margarine
• 4 ka paʻakai
• 2 kaomi i ka waiū
• 1/2 teaspoon ka'ōpū
• 1 1/2 kīʻaha'āpanaʻiliahi maikaʻi loa

Pehea e hana ai

1. ʻOhu i kaʻaila i loko o kahi kōpana nui i wela. E hoʻomaʻamaʻa māmā i ke koʻasa, ke kāleka, a me ka pepa a pau ka lau nahele, ma kahi o 8 mau minuke.
2. E hoʻonui i ka oregano, nā'ōmato, nā pīni, a me nā moa. ʻO ka manawa eʻono me ka paʻakai a me ka pepa. E uhi i ka pahu a hoʻomohala no 20 mau minuke.
3. E hoʻomākaukau i ka pāpale e like me ke kuhikuhi o nā paʻi. E puhi a hoʻomoʻa i ka pīni i kuʻiʻia a waiho i kēia pāʻina ma kahi pālua pāpaʻa.

1. No ka hanaʻana i ka mīmū, hoʻomaʻamaʻa i ka margarine i loko o ka mīkini kani i ka mahana wela. E hoʻonā i ka palaoa a hoʻonuiʻia i ka waiū soy. E lawe mai i kahi hoʻohālike, e hoʻoulu mau i ka manawa, a e kuke no 2 mau 3 mau minuke, a laila ke hoʻohui me ka nutmeg a me ka paʻakai a me ka pepa.
2. E puhi i ka'ōmole i 2 punetēpē o ka wai no 5 mau minuke. E hoʻopīpī mālie a hoʻokomo i ka milo. E hoʻolālā a hiki i ka huiʻana.
3. E ninini i ka paʻakai ma kahi pūpuni pīni a lawelawe koke.

Nāʻike pilikino, no ka lawelaweʻana:

Kaloka: 371; Nā Kalo mai ka momona: 85
% Hōʻoia i ka Hōʻuluʻulu Manawa:
Ka Honua Nui: 9.5g, 15%; ʻApa momona: 1.4g, 7%; ʻO ka momona momona: 0.0g
Cholesterol: 0mg, 0%
Sodium: 104mg, 4%
ʻO ka nui o nā'ōpona: 56.9g, 19%
Fiber Dietary: 12.6g, 51%
Paena: 17.0g
ʻO ka Vitamin A 42%, Hua Vitamaka C 68%, Kaomi 11%, Iron 28%

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	442
Ka nui o ka momona	9 g
Ka momona	2 g
Ka momonaʻole	4 g
ʻO Cholesterol	0 mg
Sodium	408 mg
Nā Carbohydrates	74 g
Fiber Dietary	13 g
Pāmua	18 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.