ʻO Baba ganoush (kekahi manawa spelled father ghanoush), kahi Pākīpika Pālahalaha a paʻi, ua like me ka hummus akā ua hanaʻia me ka eggplant ma mua o ka chickpeas (garbanzo beans).
ʻO kēiaʻano meaʻawaʻawa a me ka meaʻawaʻawa keʻano like konaʻano like me ka hoʻohanaʻana i kekahi mau mīkini no kahiʻano mānoanoa. ʻOiaiʻo ka hoʻonuiʻiaʻana o ka moa i ka makuakāne he mea kūʻole ia, hiki i ka meaʻai a me nā meaʻawaʻawa , he mea kūpono no nā mea kanu a me nā meaʻokoʻa . ʻO ka hapanui o ka Eastern Eastern ka hoʻohana pono i ka eggplant waleʻia me nā meaʻala, me kaʻole aiʻole kahini .
ʻO ka mea maʻamau, e'ōpalaʻia ka eggplant ma ka lapalapaʻana, a ma ka liʻiliʻi paha ma kahiʻenaʻena, akāʻo ka umu, e like me kēia meaʻai, e hana pū nō hoʻi, me ka maopopoʻole o kahiʻohu iki. Akā, e like me ka hummus,ʻaʻole loa he ala kūpono e hana ai i ka makuakāne, i koʻu manaʻo (ʻo kekahi mau mea i hoʻomaopopoʻia no ka mayonnaise). Nui wau i ke aloha iā ia no kahiʻano i hanaʻia!
Ma ke ala, he nui nā kumu eʻoluʻolu ai ke aloha i nā meaʻoluʻolu a pau,ʻo ia hoʻi he nui nā kumu kūpono e manaʻo aiʻoe e aloha i kēia meaʻai like me ka makuakāne.
ʻO kēia meaʻawaʻawa māmā nā meaʻai, vegan, a me ka free gluten-free. No kaʻoi aku o ke olakino maikaʻi loa, hiki iāʻoe ke ho'āʻo i kēia meaʻai me ka momona momonaʻole .
Ka mea e pono ai
- 1 nui eggplant
- 1 hiki i ka mīkini, kaʻeli (pahūnang)
- 3 cloves kele
- 1/4 ka wai lemon
- 3 tbsp.
- kahini
- E ku i ka paʻakai kai
- 1/4 kaʻailaʻaila
- 2 tbsp. ka pāʻani liʻiliʻi (ke koho)
Pehea e hana ai
- E kaomi i ka eggplant i ka hapalua, a 'ai i ka umu 400 F no 45 mau minuke, ai' ole a hiki i ka malu.
- E hoʻomaha iki, a laila e lele i loko o ka eggplant, waiho kaʻili i hope.
- I ka mea hana lepo a meaʻai paha, hoʻohui i ka eggplant a me nā meaʻai e koe, koe kaʻaila a me ka pāʻani, a maʻalahi. ʻO ka mālaʻau kahi liʻiliʻi. Hoʻopili mālie i kaʻailaʻaila a hiki i ka wā i hui pūʻia.
- E hoʻohui i ka pāʻani liʻiliʻi i ka lima.
Nā mea kōkua e pili ana: Eʻoluʻolu i ka hana a kou makuakāne hānai me nā mea maloʻo, pita (aiʻole kekahiʻano papa pālahalaha), aiʻole e like me ke kāpena mania. No ka lawelaweʻana, e hoʻokuʻu mai i kaʻailaʻaila hou (e hoʻohana i ka maikaʻi maikaʻi āu) a kāpīpī i ka puehu chili, paprika, a me ka kumini no kekahiʻano lelo. Makemake wau e hohola i kekahi makuakāne i loko o ka palaoa a tortilla a hoʻonui aku i ka lettu, nā'ōmato, a me nā mea maloʻo no kahi kāpuni manuahi .
Nānā Nutrition:
Hoʻolakoʻia kekahi mea: calories: 304; kaloila mai ka momona: 118; ka puʻona momona: 13.1g 20%; momona momona: 1.7g, 8%; ka cholesterol: 0mg, 0%; sodium: 58mg, 2%; ka nui o nā'ōpona: 37.8g, 13%; Kaheona ola: 11.8g, 47%; sugars: 7.3g; popo: 11.9g; huaʻai A 3%, huaʻai C 14%; kekaomi 9%; ʻO ka hao 23%, ma muli o kahi hānaiʻai 2000.
E nānā hoʻi i: Fat-Free Baba Ganoush Recipes
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 280 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 150 mg |
| Nā Carbohydrates | 31 g |
| Fiber Dietary | 8 g |
| Pāmua | 9 g |