Caribean Bean a me Plantain Soup

E lawe mai i kahi meaʻalaʻuʻuku o ka Caribbean i loko o kou home me kēia pīpī pīpīʻeleʻele me nā mea kanu i kālaiʻia. Ma waho aʻe o nā mea kanu, nā meaʻai a pau i loko o kēia kānana he mea maʻalahi a me nā mea maʻamau, a, he meaʻiʻo nō, he meaʻai a pau, vegan , a me ka waiʻole. E hoʻohana i kaʻaila punahele free gluten-freeʻole e hoʻokuʻu i kēia kānana free-free. E lawelawe me ka meaʻai wela wela! ʻO kahi meaʻai nui loa i kāu meaʻai meaʻai Kwanzaa menu pāʻina.

Nā papahana a me ka kiʻi a nā Bush's Beans.

Ka mea e pono ai

• 1ʻoki liʻiliʻi (keʻokeʻo)
• 2 cloves keleka (minced)
• 1 tbsp. aila olila
• 1 14-'aunema i nā piʻiʻeleʻele (paʻi)
• 2 kīʻaha puna
• 1 ka mea kanu'ōmaʻomaʻo'ōmaʻomaʻo, iʻokiʻia (e pili ana i 1 1/2 ago)
• 1 tsp. kumini
• 1 ka lauʻole
• 1/4 kīʻaha cilantro (hou, minced)
• ʻOi (keʻono)
• Pāpaʻi (eʻono)

Pehea e hana ai

1. Hoʻoulu i ke ālaʻi a me kaʻaila i loko o 1 tbsp. o kaʻailaʻaila a hiki i ka translucent (e pili ana i 5 mau minuke).
2. ʻO ka mea'ē aʻe, e hoʻopili i ka'ōpū huawai, ka lālāʻo bay, ka kumini a me ka mea kanu i kanuʻia (e mālama i kahi mea no ka hoʻolālāʻana) a hoʻolālā no 15 mau minuke (mai hoʻolapalapa).
3. E hoʻouka i nā pīniʻeleʻeleʻeleʻele a hoʻolimalima no 5 mau minuke'ē aʻe, e hoʻonui i kahi kōpuni o ka mea kanu aiʻole wai paha e like me ka mea e pono ai.
4. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai.

1. E lawelawe a hoʻouluʻi me ka mea kanu i kuʻiʻia i'ōniʻoniʻo a me ka cilantro hou.
2. No ka lawelaweʻana, waiho i loko o ka ipu kīʻaha aiʻole ka puna ma luna o ka laiki keʻokeʻo maikaʻi. Hanaʻia me ka poʻe cilantro a me nā lālā i kanuʻia.

Hanaʻiaʻekolu mau lawelawe.

E like me ka pīni pīniʻeleʻele? Eia kekahi mau mea hou e ho'āʻo ai:

• ʻOhu pīpīʻeleʻele wikiwiki a me ka maʻalahi
• Hoʻokaliʻulaʻula kukuiʻeleʻele
• ʻO ka pūniu pīniʻeleʻele Mexican me ka kumini
• E nānā pū hoʻi: Soupī Kalikiano a me Kekīnia no Kwanzaa

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	605
Ka nui o ka momona	7 g
Ka momona	1 g
Ka momonaʻole	4 g
ʻO Cholesterol	0 mg
Sodium	640 mg
Nā Carbohydrates	105 g
Fiber Dietary	28 g
Pāmua	35 g

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