Paʻaʻo Fasulia ma kahi maʻamau i nā kau anuanu. ʻO nā meaʻala i hoʻohanaʻia me ka mahalo nui i nā pīni'ōmaʻomaʻo a me nā meaʻai i hoʻohanaʻia. Hiki iāʻoe ke hoʻohana i ka bipi mīpī aiʻole keiki hipa paha ma kēia papa, he maikaʻi kekahi. Makemake wau e hoʻohana i ka pipi no ka mea he mea maʻalahi a hoʻemi i ka manawa inā kūʻaiʻoe i kālaiʻia i ka supermarket.
Ka mea e pono ai
- 1 pā i ka mea 'ai (ka hipa a me ka pipi)
- 1 paona ka 'aikā a me nā pua baʻa hou
- 16 ounces ke kui aku i nā'ōmato
- 4 ounce puree puree
- 1 'ōlaku ka liʻiliʻi,ʻoki
- 2 cloves kelepona,ʻeha
- 1/2 teaspoon cumin
- 1 teaspoon coriander
- 1/8 teaspoon punahele
- 8 ipu wai
- ka paʻakai a me ka pepa eʻono
- 2 hui pūʻailaʻaila
Pehea e hana ai
- I loko o kahi kāpena nui, ka meaʻeleʻele me kaʻailaʻaila. E hoʻomoʻi i nāʻeka a me ke kalo.
- E hoʻomoʻo i nā'ōmato kōpiopio, eʻoluʻolu maikaʻi me kaʻiʻo, ke kāleka, a me ka onion. E hoʻoulu i ka kumini, coriander, ka paʻakai a me ka pepa, a me nā mea āpau. E hoʻohui i ka wai a me ka'ōmole puree. E hoʻoikaika a hui maikaʻi.
- E hoʻomoʻa i nā'ōmaʻomaʻo'ōmaʻomaʻo a lawe i kahi maʻi.
- E ho'ēmi i ka mahana no ka haʻahaʻa a me ka hoʻonāuki no 2 mau hola, ai 'ole a hiki i ka manawa eʻoluʻolu a hanaʻia kaʻiʻo.
- Pono ka'ōniʻomaʻomaʻomaʻo e'ākau i kona kukeʻana. Ināʻaʻole, e hoʻokomo i ka 1/2 kīʻaha i ka palaoa a pau.
- E lawelawe me ka laiki keʻokeʻo a me ka salakeke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 660 |
| Ka nui o ka momona | 29 g |
| Ka momona | 10 g |
| Ka momonaʻole | 14 g |
| ʻO Cholesterol | 106 mg |
| Sodium | 198 mg |
| Nā Carbohydrates | 57 g |
| Fiber Dietary | 6 g |
| Pāmua | 42 g |