ʻO nā lau nahele momona ka meaʻoluʻolu. Maʻemaʻe ma kahi lā hoʻomaha o ka hoʻoilo, he mea kupaianaha nā mīnī keʻokeʻo e like me ka'ōmaʻomaʻu māmā a iʻole kaʻaoʻaoʻaoʻao i ka moa a i kahi ipu lepo. ʻO ka mea'ē aʻe no ka hanaʻana ia mau mea, hiki iāʻoe ke koho a koho i keʻano o nā huaʻai āu e makemake ai e'ānai. ʻAʻole makemake i ka zucchini? Ua maikaʻi - e waiho wale a pani i kahi mea'ē aʻe. He mea kanu maikaʻi hoʻi kaʻaila. E aʻo pehea e 'ai i ka eggplant .
ʻO ka mea nui hoʻi e pili ana i nā hua'ōpala i hoʻomapalaʻia, he maʻalahi ia a hiki ke hoʻomākaukau, kuke, a lawelaweʻia i loko o hoʻokahi hola. No ka maʻalahi o ka hoʻomaʻemaʻeʻana, e'ānena i loko o ka pā pāpaku i hoʻopaʻaʻia me ke kaula. E hōʻoia i kāu'ōpala i ka pahu me ka'ūlaʻi kuke e pale i ke kauʻana ma mua.
Ka mea e pono ai
- 3 liʻiliʻi i kaʻulu keʻokeʻo (aiʻole ka 'uala pulu)
- 1ʻualaʻuala (aiʻole yam)
- 1 zucchini
- 1 ka'ōpū
- 4 nā kāleka nui (aiʻole 1 kapu o nā kāloti pēpē)
- 1ʻulaʻula pālaula a iʻole ka'akiʻume liu
- 1 makaʻulaʻula a ulaula paha
- 1/2 kaʻaila hou o kaʻailaʻaila
- Kō koho: kosher aiʻole ka paʻakai moana
- ʻO ka pepaʻeleʻele i meaʻai
- 1 teaspoon kalo ma kaʻaila
- 1/4 teaspoon koume
- 1/8 teaspoon cumin
Pehea e hana ai
- Eʻehu ke ahi i 375 mau mākelina. E mīpala i kahi pahu kukui aiʻole pāpaʻi paepae pāpaʻi (9x13) me kāu meaʻai punahele. No ka maʻalahi o ka hoʻomaʻemaʻeʻana, hiki iāʻoe ke laina i kāu pepa bakena aiʻole pan i ke alumini alumini a laila pālahalaha me ka'ōlaʻi kuke e pale ai i ke kī.
- A laila, e hoʻomaka i kaʻoki aʻokiʻoki i nā mea kanu. ʻAʻohe kānāwai e hahai maʻaneʻi, akā, makemake wau eʻoki i nā kāloti, zucchini, ka'āpala, nā'atika, a me nā pepa. He meaʻono ka pīpī i nā kumupena a iʻole no nā'ōlaʻi liʻiliʻi liʻiliʻi ma ka'āpana.
- Ma hope o kaʻokiʻana a me ke kope, waiho i nā huaʻala ma kahi papa ma luna o ka pepa bakena a iʻole i kahi pā. Drizzle me kaʻailaʻaila. E hoʻonui i kahi nui o ka paʻakai a me ka pepa. E kāpīpī i ka lepoʻeleʻele, koume, a me ka kumino.
- E hoʻomohana i ka wela a hoʻomoʻa no 45 mau minuke, aiʻole a hiki i ka wā e hiki ai ke kanuʻia i ka lāʻau. E lawelawe koke.
ʻO ka mea e hui me nā hua'ōpala
ʻO nā huaʻaina momona kahi kīʻahaʻaoʻao. ʻO wau ke aloha iā lākou me ka moa moa , ka palaoa pīpī, a iʻole he kū hoʻokahi wale no kahiʻaina awakea a awakea paha.
ʻO kekahi poʻe e makemake e lawelawe hummus me nā huapalapalaʻalani e hoʻohana i ka mīni paʻi. Hoʻoikaika maikaʻi ka hummus maʻamau i koʻu manaʻo akā aia nāʻanoʻano he nui e hiki ai iāʻoe ke hoʻohana no ke kōkuaʻana i ka meaʻala o nā mea momona. Hiki ke hana maʻalahi i ka home, akā naʻe ma muli o ka nui o ka mahalo nuiʻia, hiki keʻikeʻia ma ka nui o nā supermarkets. I kekahi manawa, loaʻa iāʻoe ma ka'āpana koho i loko o ka pahu hau hau a iʻole i nā pīpī. E aʻo i ka hana hummus ma ka home .
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 282 |
| Ka nui o ka momona | 18 g |
| Ka momona | 3 g |
| Ka momonaʻole | 13 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 89 Mak |
| Nā Carbohydrates | 28 g |
| Fiber Dietary | 5 g |
| Pāmua | 3 g |