ʻO kēia meaʻaiʻole (a me ka vegan !) Ke kīʻaha kūkā i ka meaʻaiʻole i ka meaʻai. Hanaʻia me ka'atika, kaleka, ka waikeli chili a me ka kumini no ka'ōlaʻau, ka nui o nā beana, a, ua hoʻopihaʻia me nā lauʻalo maikaʻi: bell pepper, carrots, corn, tomatoes, and zucchini. Ke holo nei ma luna o kekahi o kēlā mau manaʻo? Makemakeʻoe e hoʻokuʻu i hoʻokahi aiʻoleʻelua o nā huaʻai a hoʻoulu i kekahi mau mea'ē aʻe o kekahiʻano'ē aʻe e kūkulu hou - e hoʻomauʻoe i kahi'ōlohelohe maikaʻi a me nā meaʻono momona.
ʻO ka mea nui e pili ana i kāu hoʻohanaʻana i ka mea kuke hana wikiwiki e hana ai i ka chili (a iʻole paha kekahi mea) he maʻalahi. E'ānai wale i kāu mauʻoihana, e hoʻokuʻu iā lākou i loko, a maikaʻiʻoe e hele! E kau wale i nā meaʻai a pau i loko o kāu paila kīkole aiʻole ka mea kuke kuke, a hoʻi mai i ka haleʻaiʻai meaʻai a maikaʻi loa me ka nui o kāu mau hanaʻalima i ka lā (aʻaʻole nui ka momona a me nā calorie, e like me kēia pīli He haʻahaʻa loa ia i loko o ia mau meaʻelua)!
No ke aha e hanaʻole ai i ka pālua a loaʻa ka mea noʻonoʻo me kāu kalali nui loa! Makemake i kahi manaʻo awakea no ka lā awakea? Hiki paha iāʻoe ke hoʻokuʻu i ka chili liʻiliʻi i nā mea a pau i hoʻokaʻawaleʻia i loko o nā waihona e lawe pū meʻoe i loko o ke keʻena no kahi home maikaʻi-iʻono (a me ka maikaʻi!) I nā lā pule.
ʻO kēiaʻano meaʻai meaʻai ka meaʻai, nā meaʻawaʻawa, a me nā meaʻai a pauʻole (ʻoiai pahaʻoe e makemake e papalua-kau i nā lepili i nā meaʻala maikaʻi e hoʻomaopopoʻia).
E like me ka hanaʻana i ka meaʻai mea kanu home chili? Eʻoluʻolu i kēia mau meaʻoi aku i maʻalahi i ka hanaʻana i nā mea kanu .
Ka mea e pono ai
- 1 kaʻiki, i hoʻokipaʻia
- 2 cloves kele, minced
- 1ʻulaʻula aiʻole mele melemeleʻulaʻula, iʻokiʻia
- 2 kāloka, kaʻiʻia a i'eliʻokiʻia paha i nā lahilahi
- 1 1/2 kīʻaha kulina
- 1 zucchini
- 2 pīnē kolo
- 2 15-o nāʻanuʻu he mea kanu i nā mea kanu
- 1/2 kīʻaha wai
- 1 1/2 tbsp. kaʻile
- 1 tsp. kumini
- 1/2 tsp pelo pepa
- Kāhea pepa kakanua
- Kōkuhi tabasco maʻamau (kō koho)
- ʻO ka paʻakai a me ka pepa eʻono (kohoʻole)
Pehea e hana ai
- E hoʻohui i nā meaʻai a pau i loko o ka ipu kuʻi aiʻole ka mea kuke kuke a hoʻolōʻihi wikiwiki.
- E uhi a eʻaila ma ke kolako o kāu kolaʻa no kahi o 6 a 8 mau hola.
- Eʻono, a laila hoʻololi i nā mea eʻono ai. Hiki pahaʻoe ke hoʻohui i kahi wahi o ka paʻakai a me ka pepa, e hilinaʻi ana i kāu makemake a me nā meaʻono. Ke mahalo nui wau e hoʻohana mau ana i ka paʻakai moana a iʻole ke kānana kosher a me ka pepa maloʻeleʻele hou no ka mea maikaʻi.
- ʻO kēia hanana kūkekeʻo ka lauʻanoʻo ka mea kanu i hanaʻia e pili ana i 5-6 mau pīlapa e like me kahi kīʻaha nui.
- Hiki iāʻoe ke lawelawe i nā manawa a pau me kahi'āhi cheese a iʻole paha i kāwiliʻia kouʻano kālepa vela cheese . He nui nā'ōpala e like me ka meaʻai meaʻai a me ka mea hū .
Loaʻa i nā mea koe? E nānā pū hoʻi: Pehea e pili ai i ka liʻiliʻi o ka liiki
Nāʻike pilikino, no ka lawelaweʻana, ma luna o 5 mau kōkua:
Kaloka: 264, Kaloʻi mai loko mai o ka mom: 21
%ʻAlā Palena:
Ka Honua Nui: 2.3g, 4%; ʻO ka momona momona : 0.0g
Cholesterol: 0mg, 0%
Sodium: 356mg, 15%
ʻO ka nui o nā'ōpona: 51.8g, 17%
Fiber Dietary: 13.7g, 55%
Nalu: 12.0g
Pana: 14.2g
ʻO nā huaora a me nā kolako:
ʻO Kaumana A 143%, Huapona C 114%, Calcium 12%, Kupa 26%
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 304 |
| Ka nui o ka momona | 2 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 191 mg |
| Nā Carbohydrates | 61 g |
| Fiber Dietary | 15 g |
| Pāmua | 15 g |