ʻO Jambalaya kahi kīlaʻi laiki a me ka'ōpala. ʻO kēiaʻano mea kanu meaʻai a me ka vela jambalaya heʻano Creole,ʻo ia hoʻi, ua like ka laiki me ka paʻiʻana i ka mīmati,ʻaʻole i ka wai wale nō. ʻOiai ua hoʻomaopopoʻia kēiaʻano hoʻomākaukau no ka zucchini a me ka okra,ʻo ka hopena āu e hoʻohana nei, aia iāʻoe. Hiki ke hana nui i nā'ōlaʻi, nā hamere aiʻole ka'ōmaʻomaʻu kōmaʻomaʻo. Me nā mea a pau, nā meaʻai e hoʻololi i ka papahele no ka koho maoli, akā he mea maikaʻi ke hoʻokomo inā e lawelawe anaʻoe i kēia me he kīʻaha nui.
ʻO kēia meaʻai i ka mea kanuʻai a me ka vegan jambalaya eʻaila i ka mea nui, no laila e hoʻolālā i ka loaʻaʻole o nā mea! E hoʻohanaʻia e pili ana iʻeono ma keʻano kīʻaha nui, aiʻoleʻewalu paha inā e lawelawe anaʻoe ma keʻano heʻaoʻaoʻaoʻao ma nāʻaoʻao'ē aʻe.
Aia kekahi mau wahi kahi e hiki ai i ka'ūlū ke hūnā ma kēiaʻano meaʻai, no laila e noʻonoʻo inā eʻaila no ka mea eʻai wale ana i ka pipi. E hōʻoia i kāu'ōmaʻomaʻo no kaʻike ponoʻole i ka liʻiliʻi-ʻole (aiʻole, e hana i kāu'ōhinu punaeʻe home ), a makemake pahaʻoe e hoʻokuʻu i ka paʻakai paʻakai, e like me ka hapa nui o nā additives me ka gluten huna. ʻO ka hapa nui o nā meaʻaiʻaʻole i palakaʻoleʻia, no laila ponoʻoe e haʻalele i kēlā.
Ka mea e pono ai
- 1 kaʻiki, kahiʻoki
- 3 cloves kaula (minced)
- 2 lāleʻa lauʻile (ʻokiʻoki)
- 1 'āniwi'omaʻomaʻo maomao
- 1 1/2 kīʻaha i kahi laiki kahike
- 1 6 i hiki ke kope i ka paila
- 5 kīʻaha puna
- 2 zucchinis (sliced)
- 1 1/2 paipu okra, hou a iʻole ka hau
- 1 hiki ke paʻiʻia nā kikoʻomena 4 MAʻAMĀMĀ nui (kāpaeʻia)
- 1 pāʻina meaʻai meaʻai meaʻai ma kahi meaʻai, e like me ka Gimme Lean a i ka Morningstar Farms Crumbles (kō koho)
- 1 tsp oregano
- 1/2 tsp paprika
- 1/2 tsp cayenne (aiʻole eʻono)
- 1/2 tsp pepaʻeleʻele
- 1 tsp kuʻi paʻakai
- 1/2 teasp paʻakai i ka paʻakai
Pehea e hana ai
- I loko o kekahi pola nui, e hoʻopili i ka'ōmato a me kaʻaila a hiki i ka laumā a hoʻokaʻawaleʻia.
- I loko o kahi ipu nui,ʻo ka baʻakaiʻalani, keleka, ka huluhulu a me ka'ōmaʻomaʻo'ōniʻona a liʻiliʻi iki, i 5 mau mau minuke. Hoʻopili i kahi laiki kuhiʻole a hāʻawi i ka raiki i ka leka no hoʻokahi minuke, e hoʻouluulu ana. E hoʻomoʻi i ka pailaʻana me ka waihonaʻaila. E ho'ēmi i ka wela, e uhi aʻae i ka hoʻohui no kahi o 10 mau minuke, e ulu ana i kekahi manawa.
- Ma kahi kaʻawale kaʻawale, eʻoki i ka okra, zucchini a me ka meaʻai meaʻai a hiki i ka wā eʻeli wale ai nā'ōpiopio i ke kuke aʻo ka meaʻai e māmā waleʻia, ma kahi o 3 a 5 mau minuke.
- Ma hope o ka kukeʻana i ka laiki no kahi o 10 mau minuke, e hoʻohui i kaʻiʻo i ka meaʻalani a me nā momona, nā meaʻala a me nā mūmū paʻi, e hoʻouluulu maikaʻi e hoʻohui.
- E uhi, aeʻae i ka hoʻohui 10 10 mau minuke hou, e hoʻoulu ai i kekahi manawa, a hiki i ka māʻonaʻana o nā māmā a māmā ka laiki.
E mālama i ka jambalaya meaʻai me ka'umeʻena wela inā makemakeʻoe, a hauʻoli hoʻi!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 231 |
| Ka nui o ka momona | 1 g |
| Ka momona | 0 g |
| Ka momonaʻole | 0 g |
| ʻO Cholesterol | 3 mg |
| Sodium | 635 mg |
| Nā Carbohydrates | 47 g |
| Fiber Dietary | 5 g |
| Pāmua | 9 g |