Hawaiian Beans: Hawaiian-Pinto Beans i kaʻOhu Olive

ʻAʻohe mea e like me ka'ōleʻele a me keʻano o nā pī pino hou . ʻO ko lākou mau huluhuluʻulaʻula i uhiʻia me nā speckles maikaʻi mai ka'ōkiʻomaʻomaʻo i kaʻulaʻula e hoʻomākaukau ana a hoʻomoʻa i kēia mea leʻaleʻa. ʻAʻohe mea iʻike i kēiaʻanoʻoi aʻe ma mua o ka mea kuke kūkō. ʻO nāʻanoʻano likeʻole o nā pīni hou a maloʻo, he staples ma ka mea Turkish. ʻAʻole ia he mea kupanaha i loko o Turkey e hiki ai iāʻoe keʻike i nā hopena maikaʻi a me nā pī. ʻO kēia mea hoʻomākaukau no nā kui piʻi, aiʻole ma Turkish, 'barbunya' (bar-BOON'-yah), i kukeʻia me nā'ōmato, nāʻaila, ke kāleka, a me nā kālokaʻaʻole kahi'ē aʻe. He mea kūpono loa ia, heʻoi aku keʻano'ē aʻe i nā pī baʻa. ʻO nā'īlio puhi paʻakikī maikaʻi, nā kui, a me nā mea leʻaleʻa'ē aʻe. Hoʻokahi wale nō keʻano he lawelawe lākou i ka anu. Hoʻopiliʻia nā pīni i kaʻailaʻoliva e hana i kahi'āpanaʻaoʻao nui a me ka papa kīʻaha. He mea kiʻekiʻe nā pīkino a me nā meaʻaʻahu i nā pīni nui i loko o ka protein a me ka fiber no laila eʻaiʻia kēia ipuʻai wale nō e like me ke kula nuiʻole. Ma kēiaʻano meaʻai, hana ka niho pīpī hou i ka maikaʻi, akā, e pili ana i ka wā, hiki iāʻoe ke hoʻohana pū i ka maloʻo maloʻo maloʻo aiʻole i nā kānana kānana. Inā kohoʻoe e hoʻohana i nā beana maloo, hoʻokuʻu iā lākou i loko o ka wai i ka pō, a laila e hoʻomaʻemaʻe maikaʻi a e hoʻomoʻa iā lākou i loko o kahi mea kuke e hanaʻia e like me nā kuhikuhiʻana a hiki i ka wale. A laila hoʻohana i ka papa. No ka pipi pinokō, holoi iā lākou ma lalo o ka nui o ka wai anuanu. Hana i ka meaʻai me kaʻole i nā pīni a hoʻokuʻu i ka wai. E hoʻoulu i nāʻeke holoi i kahi mau minuke 10 ma mua o kou lawelaweʻana. He palupalu nāʻano niho kūpono no laila e hoʻonāukiuki iā lākou ma ke akahele me kahi puna.

Ka mea e pono ai

• 2.5 mau lbs i loko o ko lākou hull, aiʻole 1 lb o hulina a me nā piʻi hou
• 1 kahiʻona nui, maikaʻi loa
• 3 tbsp. ʻO kaʻailaʻoliva wahine hou
• 3 aiʻole 4 mau kikola nui nui
• 1 kaomi o nā tōmato paʻi (2 a 3 mau'ōmoma e ulu ana i 1 cup)
• 1 ka pāti nui,'ōpala a hoʻokuʻuʻia i nā'ōpiʻuku liʻiliʻi
• 3 pākī. ka'ōmato
• 2 tsp. paʻakai
• 1/2 tsp. pepaʻeleʻele
• 2 tbsp. ke kō
• 1/3 kapu i kaʻailaʻaila poni hou
• Kūʻai: mea kanu
• Pāhili Pāʻani

Pehea e hana ai

1. ʻO ka mua, e puhi i kaʻaila a me ke kāleka a hoʻokomo i loko o ka'ōpuni i uhiʻia me 3 tbsp. o ka aila. E kīʻaha i kaʻaila a me ke kāleka a hiki i ka wā e palupalu a hoʻohaʻahaʻa.
2. E hoʻomoʻa i nā piʻa, nā kāloti, nā kōmato i kālaiʻia, ka paʻatoʻoma, ke kō, a me nā meaʻala. E hoʻomoʻi i ka wai kūpono e uhi wale i nā piho a hoʻoulu a hiki i ka huiʻana.
3. E lawe mai i ka huiʻana i kahi'ōpū, a laila e uhi a ho'ēmi i ka wela. E waiho mālie nā bean a hiki i ka emiʻana o ka nui o ka wai aʻo ka pīni a me nā kāloti.

1. Keʻawaʻawa nā pi, e hoʻopau i ka wela a e hoʻomaha ka pan. Ma hope o kaʻoluʻolu, e hoʻopili i nā bean me ke aloha ma luna o kāu pāpale lawelawe. ʻO Drizzle kaʻailaʻaila ma luna pono loa.
2. E uhiʻia me ka'ōwili a me ka hau a hiki i ka wā e hoʻomākaukau ai
3. Ma mua o ka lawelaweʻana, e kāpīpī i ka top me nā lau laʻau Italia i kuʻiʻia no ka hoʻonaniʻana.

E nānā hoʻi

ʻOihana Bean Salad

ʻO ka Bulbul Bulbul a me ka Salamāla Ula

He alakaʻi i ka mikana mekia

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	535
Ka nui o ka momona	13 g
Ka momona	2 g
Ka momonaʻole	8 g
ʻO Cholesterol	0 mg
Sodium	495 mg
Nā Carbohydrates	82 g
Fiber Dietary	23 g
Pāmua	26 g

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