BRR. Keʻoleʻoe e noho ana i kahi mahana mahana i ka hopena e waiho ana pahaʻoe ma ka pūnāwai ma kahi ma ka'ākau ... BRR. ʻO kā mākou "makahiki nui o ka makahiki he nui" i hala aku i ka 30 "o ka hau, akā i kēia manawa, loaʻa mākou i nā lā o ka holoʻana, ka makani a me ka hoʻolālā a me keʻano o ka hoʻolālā maʻamau. Uaʻikeʻoe i ka mea e makemake anaʻoe e noho i ka home, ke komo i ka loleʻaʻahu, e piʻi i luna e moe ai i kahi pola nui o kahi mea wela?ʻO Yup,ʻo wau aʻo ia ka mea e lilo iaʻu a hiki iʻApelila.
No laila, he pono nā papa wikiō nui o ka mihupaʻu homemake a heʻano kūpono wau no ka hāʻawiʻana iā lākou i nā hua liʻiliʻi maikaʻi. ʻAʻole au e'ōlelo ana he mea weliweli nā kuʻi kēne a pau loa, akā,ʻike mau wau iā lākou i kahi pāpale haʻahaʻa. ʻO Salty a me bland. Makemake au e hoʻohui i ke kaʻaman a me ka paukū lepo a me ka kumini i koʻu mau hua'ūmū e hana pono i ka hui kūpono o ka hōʻoluʻolu a me ke kī.
ʻO kahi mea momona paha kekahi o kaʻu mau meaʻai momona maikaʻi a hanaʻia he kānana maikaʻi. Akā, uaʻoluʻolu keʻoluʻolu me ka momona o ka kumini. Aʻo keʻano o keʻano'okikala he mea kūpono loa ia i kekahi o nā mīkiniʻeleʻele. ʻO kēlā mau meaʻoi loa aku ka maikaʻi ma mua o nā kūkū aʻo wau ke mahana a me ka hauʻoli.
Ka mea e pono ai
- No ka Mupa:
- 1 kaʻailaʻailaʻaila
- 1ʻoki (peeled a sliced)
- 4 mau kapu o ka moa (he momona liʻiliʻi,ʻo ka momona haʻahaʻa he maikaʻi)
- 2 mau kīʻaha momona
- 1 nui kaʻuala ma kaʻuala.
- 1 teaspoon cumin (aʻoi aʻe paha eʻono)
- 1/2 teaspoon kala'alala
- 1 ka waiū
- ʻO ka paʻakai o ka paʻakai a me ka pepa eʻono
- No nā Chickpe Crunchy:
- 1 hiki (kahi 15 miki) chickpeas (holoiʻia a holoiʻia)
- 1 kaʻailaʻailaʻaila
- 1/2 teaspoon cumin
- 1/4 kapuni ka paʻakaiʻeleʻele
- ʻO ka paʻakai a me ka pepa eʻono
Pehea e hana ai
E hoʻomohui i kaʻailaʻaila ma kahi ipu iʻa nui me kaʻaila a me kaʻaila. Kū i kahi minuke no kekahi mau minuke i ka wela mahana a hiki i ka hoʻomakaʻana o nā'omeʻa e nānā. E hoʻolālā i ka wela a hoʻonui i ka moa, a laila ka'ōlaʻi i hoʻopiliʻia, nā kīʻaʻala maikaʻi a me ka kumini. Lawe i kahi maʻi, uhi, e ho'ēmi i ka wela a haʻahaʻa no 25 mau minuke.
ʻO ka hoʻohanaʻana i ka mea holoi a me ka hoʻomaʻemaʻe pinepineʻana, puree ka soup.
E hoʻopili i ka waiū, ka paʻakai a me ka pepa.
ʻOiai ka kukeʻana o ka'ōpala, hui pūʻia me ka moa punahele a me ka holoiʻia me kaʻailaʻaila, ka kumini a me ke kalo. Hiki iāʻoe ke hoʻolaha iā lākou ma luna o kahi pepa bakena a hoʻomoʻaʻia i ka umu ma 400 mau hekelima no 20 mau minuke aiʻole, e like me kaʻu hanaʻana, e hoʻohana i ka pā hao hao ma luna o ka stovetop a me ka haʻalulu i kekahi manawa. ʻO ka manawa me ka paʻakai a me ka pepa a lawelawe ma luna o ke kuke kuke.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 263 |
| Ka nui o ka momona | 8 g |
| Ka momona | 2 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 9 mg |
| Sodium | 422 mg |
| Nā Carbohydrates | 36 g |
| Fiber Dietary | 6 g |
| Pāmua | 13 g |