ʻO ka laululaʻo Dahl he mea wikiwiki, maʻalahi no kaʻaiʻana, aʻo kēia kīʻaha heʻanoʻoluʻolu o ka punahele o ka punahele hikina o ka hikina. ʻO nā kinikiniʻulaʻula he momona ia, he kiʻekiʻe i loko o nā mea kanu kanu kanu, nā mineral a me ka fiber, a he ala kūpono a maikaʻi loa ia e loaʻa ai ka meaʻai maoli. ʻAʻole e like me nā meaʻalani'ē aʻe, eʻokiʻia nā leloʻulaʻula i ka wā e hoʻolapalapa ai lākou, no laila hāʻawi lākou iā lākou iho i ka mea i hoʻohanaʻia i nā kānana, nā nūnū a me nā haʻalulu ma mua o nā kīʻaha e like me ka palaoa a me ka hui pū. ʻO Dahl (kahi'ē aʻe iʻikeʻia he dhal ko dal) he pilina o India, Pakistan, Nepal, Sri Lanka a me Bangladesh, a ua hanaʻia me kekahiʻano o nā puls, e like me ka pīpī'āpana, ka mung poans, ka pua pipi a me nāʻeleʻele aʻeleʻele. Hiki iāʻoe ke noʻonoʻo e pili ana i kaʻaiʻana i nā meaʻai i hanaʻia me nā pulukūkiu no ka mea, he haʻahaʻa kūlohelohe ka haʻahaʻa loa a he mau huaʻai kūpono loa. E lawelawe i ka dahl me ka laiki laʻauʻeha , ka quinoa mākuhi , ka'ōmole, a me nā kāloka mahu a me ka'āpana. (E nānā ma lalo o nā manaʻo kōkua hou aku).
Ka mea e pono ai
- 2 hui pūʻaila 'ōpona (aiʻole kaʻaila niu a me kaʻaila i kaʻami i kaasame)
- 1 'ālika liʻiliʻi (ʻokiʻoki)
- 2 cloves keleka (maikaʻi maikaʻi)
- 1 teaspoon hua mute
- 2 i 3 teaspoon kaʻeleʻele pauna
- 1 teaspoon cumin (ka honua)
- 1 teaspoon ka'āpana hou ('āpana)
- 4 ipu wai
- 2 pinches ka paʻakai
- ʻO ka pepaʻeleʻele kahi eʻono ai (kahi lepo hou)
- 1 ka'ōmole maloʻo maloʻo maloʻo
- 4 punetēpuni cilantro (kūʻonoʻa loa)
Pehea e hana ai
I loko o kahi kōpana nui, hoʻomehana i kaʻailaʻaila ma luna o ka mahana wela. E hoʻomoʻi i nā'ālika a me ke keleka a me ke kalo a hiki i ka liʻiliʻi, e pili iʻelima mau minuke.
E hoʻoulu i ka hua sinapi, curry lulupulu, cumin a me kaʻili, a hoʻonāuki mau i hoʻokahi minute. E hoʻomoʻi i ka wai, ka paʻakai a me nā piila. E lawe i nā kīʻaha i ka'ōpū, hoʻouhi, e ho'ēmi i ka mahana a hoʻokuʻuʻia a hiki i ka wa e palupalu nā lelo - ma kahi o 30 mau minuke. E hoʻolālā i ka mea hoʻouluʻana, e hoʻonui i ka paʻakai a me ka mea kanu hou i meaʻai.
E hoʻolālā i cilantro a lawelawe.
Nā manaʻo kōkua:
ʻO Basmati Brown a me ka Pila Lulu Pilaf
ʻO ka Salamā Lākiʻu me nā Walnuts a me nā Currants
ʻO Savory Sauteed Kale
Palepaʻiʻiaʻo Broccoli me nā pāʻoli, ka'ōmole a me ka lama
ʻO ka Sauteed Broccoli Rabe me nā Nati Pale, nā Chilies a me ke Kāla
ʻO nā pīni kapu me Ginger, Garlic, Chili a me Mint
Hoʻopiʻiʻia ka Steam Sautéed Ginger Green Beans
E lawelawe ana 4
Kuleana kope 2009 na Jen Hoy
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 261 |
| Ka nui o ka momona | 4 g |
| Ka momona | 0 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 109 mg |
| Nā Carbohydrates | 45 g |
| Fiber Dietary | 7 g |
| Pāmua | 16 g |