Ua lohe mākou i nā mea a nā makuahine Farani i lilo i kumu no ka nui o nā meaʻai. ʻAe, inā he wahi makuahine ko ka Middle East he mea pono loa ia. Hiki ke hanaʻeleʻele i ka hoʻohanaʻana i ke kalo, maʻamau no ka palaoa pita mahana, aiʻole i'ōwiliʻia i mea e hoʻohana ai i ka lole a me ka lole. Hoʻokumu ke kumu i nā kumulāʻau sesame a, ke kūʻaiʻoe i kahi pahu ma ka'āpana iwi o kāu hale kūʻai, e kapaʻiaʻo ia kaʻalani sesame. Mai kēlā kumu, hiki i nā meaʻono ke hele mai.
ʻO ka maʻamau maʻamauʻo ia e hoʻohui i nā māhele likeʻole o ka paʻa a me ka wai a me ka wai, a laila e hoʻohui i ka wai lemon (e pili ana i ka punetine i ka 1/4 kapu o ka sesame papala), ka paʻakai, ka pepa, ke kālaka a me ka hopena o ka wela mai kaʻulaʻula nā pāhili. Akā,ʻo kahiʻoihana'ē aʻe,ʻo ia ka hoʻokomoʻana i kahiʻaʻahu Karikiano no ka hoʻonuiʻana i ka momona a me ka'ōmole.
Hoʻohui houʻia e kahini iā ia iho i nā hōʻailona he nui a me nā hui pūʻana e like me ka mīpi paʻakai, cilantro a iʻole kukumba. Hana lākou i nā meaʻai nui i nā mea kanu. Inā hiki iāʻoe ke hoʻomaʻemaʻeʻia, hiki i ke kūpono ke komo pū i loko o ka'ōkini meaʻai.
Ua hanaʻo Tahini i mea nui no nāʻanoʻokoʻa likeʻole e like me Tahini Goddess Dressing a iʻole heʻano meaʻai no nā mea kanu e like me Broccoli me Tahini ,
ʻO kaʻu punahele, ma kahi lōʻihi,ʻo cilantro kahini. Akā inā makemakeʻoe i kahiʻoi aku o kaʻono,ʻo ka'ōkato'ōmaʻomaʻa hauʻoli e hoʻohauʻoli loa iāʻoe. E hoʻomaʻamaʻa wale i kahi berena pita a hauʻoli.
Ka mea e pono ai
- 1 Eʻalo i ke āla, i'ōpala
- 3'Ōpuni tablespoons sesame
- 1/4 Kaʻaʻahu kieke Helene
- 2 Tablespoons lemon wai
- 3 Wakunike wai
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
No ka hoʻokomoʻana i kahi kāhili maʻamau o ke kāhili Greek ihini, e hoʻoulu i ke kālaki kāleka, ka sesame paste, ka Greek yogurt, ka wai lemon a me ka wai i kahi meaʻaiʻai iki a me puree a maʻalahi. ʻO ka manawa me ka paʻakai a me ka pepa eʻono ai. Inā makemakeʻoe i kaʻaʻahuʻana i keʻano liʻiliʻi, e hoʻomau i ka hoʻohuiʻana i ka wai, 1 teaspoon i ka manawa, a hiki i ka manawa e makemake aiʻoe.
No ka hanaʻana i kahi cilantro, e hoʻokuʻi i ka 1 - 2 teaspoons o ka'āpala cilantro i ka meaʻai.
No ka hoʻomaʻamaʻaʻana i ka'ōmole'ōmaʻomaʻi, e pākii i 10 mau māra a me ka hoʻouluʻana i 1 punetine o kaʻailaʻaila. Eʻoni i kahiʻehā 400 wela ma mua o 30 mau minuke, eʻoluʻolu e hoʻokomo i ka papa hana meaʻai me nā meaʻai'ē aʻe.
E hoʻomanaʻo i hiki iāʻoe ke mālama i kāu'atihini'atiʻa i loko o ka pahu i uhiʻia i loko o ka pahu hauā no 4 mau lā, akā, e lahilahi ke kūʻana. No ka hoʻoikaikaʻana, e hoʻohui i kahi wai a me ka wai lemona, a laila e nānā hou i ka hoʻoulu hou e loaʻa iā ia i kahi āu e makemake ai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 145 |
| Ka nui o ka momona | 7 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 3 mg |
| Sodium | 103 mg |
| Nā Carbohydrates | 16 g |
| Fiber Dietary | 2 g |
| Pāmua | 6 g |