ʻO ka pīpī basilʻo Tomato keʻano like me ka moa gazpacho , akā me ka meaʻono'ē aʻe,ʻo ka maikaʻi maoli o nā'ōmato e mālamalama mau ana. E hoʻohana i ka momona a me nā koina maikaʻi loa i hiki iāʻoe ke loaʻa no kēia meaʻai, a lailaʻaʻoleʻoe e hōʻeha.
ʻO kēia'ōmole mīmū maʻamau ka mea kanu kalo kalo, momona momona (maikaʻiʻole momona,ʻoiaʻiʻo), meaʻai a me ka vegan , akā hoʻolahaʻo ia i kahi punakai maikaʻi me ka nui o Vitamin C a me ka Vitamin A. E pono ai iʻole e pāʻaniʻole,ʻo ia? E hoʻohana i kaʻaila mea kanu i ka homemade a iʻole eʻoluʻolu i ka liʻiliʻiʻole o kāu (heluhelu i ka pepa inoa -ʻo kekahi,ʻaʻole kekahi!).
Inā makemakeʻoe i kahi mea'ē aʻe, e hoʻopili i kahi wahi iki o ka Greek yogurt a iʻole kahi meaʻalani pāʻaniʻole e hoʻopauʻia e mālama i ka vegan a me ka cholesterol.
E nānā hoʻi:
- ʻO nā hopena'ōpalupaʻu maʻamau
- ʻO ka mea'alapalapa me ka mea'alaʻula
Ka mea e pono ai
- Pāpālua paona
- 1 punch hou basil,ʻokiʻoki
- 2 kīʻaha
- ka'ōpū puna
- 2 cloves kele
- 2 baila i ka viliane balsamic
- ka paʻakai a me ka pepa eʻono
Pehea e hana ai
- E kau i nā mea a pau i loko o ka meaʻai meaʻai aiʻole ka mea holoi a hanaʻia a hiki i ka leʻaleʻa, aiʻole a hiki i ka wā i makemakeʻia ai ke kūpono.
- E hoʻololi i kahi kāpili nui a hoʻokuʻu i kahi wela haʻahaʻa no 10 mau minuke.
ʻO kēia'ōmāmā wikiwiki a me ka maʻalahi keʻanoʻono a wela. Hanaʻo ia iʻehā mau lawelaweʻana o ka'ōpato a me ka bala basil.
Nāʻike'aiwaiwai kūikawā (mai ka helu Kalorie):
Kaloka: 64; Nā Kalo mai ka momona: 10
%ʻAlā Palena:
Ka Honua Nui: 1g, 2%
Cholesterol: 0mg, 0%
Sodium: 394mg, 16%
ʻO ka nui o nā'ōpelu: 10.0g, 3%
Fiber Dietary: 2.8g, 11%
Nalu: 6.4g
Paena: 4.6g
ʻO ka Vitamin A 39%, Hua'ōlelo C 49%, Calcium 3%,ʻOka 5%
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 110 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 453 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 4 g |
| Pāmua | 6 g |