ʻO Warsbi Wasabi

ʻO nā pīpī , i kapaʻia he pibanzo beans , he lūlū maʻalahi ka hiki ke hoʻouluʻia i nā salama, nā kānana, a me nā manikana (e like me hummus ). Hoʻopili kēia meaʻai i ka hōʻailona mīpala a hāʻawi mai i ke kīkī,ʻai i ka meaʻai i ka meaʻai i nā manawa a pau i ka lā a me ka pō. ʻO kēia mau'ōpala mīkini huapalapala heʻailaʻole a me ka vegan. Ua maʻalahi a hana a piha i ka protein a me ka fiber.

Nā Hoʻoponopono Hoʻolaha a me nā papa hana

ʻO Wasabi, kahi mea kanu Kepani,ʻaʻoleʻo ia wale nō ke ala e ho'ā ai i nā moa. Eia kekahi mau'āpana hinu e hiki iāʻoe ke hoʻohana no ka hoʻololiʻana i kaʻono o kēia meaʻai.

• ka pepaʻala chili, ka kumulāʻau, ka paprika, ka coriander coriander, ka paukū a me ka pauka
• ʻo ka pumpkin ka meaʻala a me ke kōmona
• kumumana kumulāʻau, keʻakeʻa koko, cayenne, cinnamon, kāleka, ka palaoa, paprika a me ka paʻakai
• kaʻaila syrup, kaʻaila o ka pīpī winika, ka nalu, kaʻili a me ka kinamona
• ka'ōmole lime, kaʻili lili, ka pepa, a me ka cilantro
• ʻO koume, marjoram, a me ka pāhiri

ʻO kekahi kumu'ē aʻe no ka hōʻoiaʻana i loaʻa iāʻoe ka huehue āu e makemake nei eʻae i kāu moa e hoʻomaʻalili ma mua o ka uhi. ʻO ka meaʻole, e hoʻopukaʻia ka chickpeas hōpala.

Ināʻaʻohe lawa ka moa i ko lākou iho, hiki iāʻoe ke hana i kahi alahele me kēia mau legumes. Hoʻoukaʻia nā lau niu i manaʻoʻoleʻia, nā'alemona almond, a me nā kāmele balekaʻole-koeʻole inā eʻimi anaʻoe i kahi meaʻono. Ināʻoluʻoluʻoe i ka hopena o kāu leʻaleʻa, e hoʻopili waleʻoe i nā huapalapala i kāu mau mea i hoʻonāukiʻia e like me nā walnuts, nā'ōpala, nā pekans iʻole iʻole iʻole nā'ōlālā'ōmaʻa maikaʻi.

Ka mea e pono ai

• 2 15-o nāʻene i kahi o nā mīkini (holoiʻia a holoiʻia)
• 1 kaʻailaʻailaʻaila
• 2 punetēpuni kahi pale
• 2 punetēpē kaloka mea pele
• 2 1/2 tablespoons kēhini
• 1 teaspoon cornarcharch
• 1/2 teaspoon ke kō
• 1/4 kapune'āla
• 1/4 kapuni ka paʻakaiʻeleʻele
• 1 kenan ckinne
• 1 1/2 teaspoon ka paʻakai (me nā mea hou aʻe no ka haʻaluluʻana)

Pehea e hana ai

1. E ho ohumu i ka umu a 375F. ʻO kaʻaila māmā i kahi pepa a me ka hoʻokaʻawaleʻia.
2. E hoʻokuʻu i nā moa me kaʻailaʻaila, e kau ma luna o ka pepa bakena hoʻomākaukau a me ka baʻa no kahi hola 1, aiʻole a hiki i ka manawa e lilo ai ka moa i ke gula a me ke kuʻikuʻi, e hoʻoponopono i kēlā me kēia 10-15 mau minuke e pale ai i ke ahi. E lawe i nā moa mai ka umu ae hoʻololi i ka wela a 400F.
3. I kēia manawa, e hui pū i nā mea i koe a hiki i ka hanaʻana i kahi paʻi. E hoʻokuʻu i nā moa wela me ka paʻi, e hui hou i kāu pepa bakena inā pono, a kau i nā moa i ka pā, e hoʻihoʻi i ka umu no ka 30-35 mau minuke. E hoʻolālā i nā moa i kēlā me kēia 10 minuke e pale i ka puhiʻana, a hoʻoneʻe i ka'ōnike gula a me ke kui. ʻO ka paʻakai koke, a hoʻolūlū i ka moa i mua o ka leʻaleʻa.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	300
Ka nui o ka momona	9 g
Ka momona	1 g
Ka momonaʻole	3 g
ʻO Cholesterol	0 mg
Sodium	646 mg
Nā Carbohydrates	43 g
Fiber Dietary	10 g
Pāmua	15 g

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