ʻO keʻano o keʻano o keʻano o ka meaʻai, ka momona o ka'ōpona, akā,ʻo kaʻohi me nā lelo, he ala maikaʻi loa ia e hoʻolālā ai i kāuʻaiʻai mai ka wā e hoʻopiha a piha i nā mea kūʻai (a he nui nā'āla e kūʻai i ka nui, pēlā pū). Hoʻohui kēia mau mea a pau e hana i kēia mea 'ai a me ka meaʻai maikaʻi loa ma ka home ināʻo kāuʻohana i ka hoʻolālā, inā he meaʻaiʻoleʻoe , he mea kino aʻaʻole paha.
ʻO kēia meaʻai meaʻaiʻole a me ka pīpī'ōpiopio e hoʻomaopopo i nā mea kanu maikaʻi loa,ʻo ia hoʻi nā mea kanu, nā kāloti, ka mea kanu a me ka'ōnihi, no laila he meaʻai maʻamau ia i ka meaʻai. E hoʻouka i kaʻaoʻao o ka'ōmaʻomaʻo'ōmaʻomaʻo me ka'ōmaʻomaʻo'ōmaʻomaʻo a me kekahi mau meaʻai e hana ai i ka haleʻaina, a he meaʻai maoli kāu.
ʻO kēia meaʻai he meaʻai, meaʻaihue, a me ka gluten-ʻole (akā ponoʻoe eʻike pono e hoʻohana i ka puna wai punahele gluten-free, no laila e nānā i ka lepili aiʻole e hana i kouʻano pono'ī iʻikeʻoe i ka mea i loko o ia mea, aiʻole e hana i kāu mea kanu pono'ī. ʻohi ).
Inā makemakeʻoe e hoʻokolo i nāʻano likeʻole o nā mea kanu hoʻoulu mea kanu maikaʻi, e ho'āʻo i kēia mau mea kanu maʻalahi i ka mea kanu i ka mea kanu , aiʻole, inā makemakeʻoe i kaʻai me nā lelo, e ho'āʻo hou i nā meaʻai meaʻai meaʻai maʻalea e like me kēia mau niu i kālaiʻia i nā lentils , ʻO ka hōkūʻai kīʻale.
Ka mea e pono ai
- 2 tbsp kaʻaila aiʻole kaʻaila hinu
- 2 hele i kahi seleni,'āpī
- 3 kāloka, kahi liʻiliʻi liʻiliʻi
- 1 kaʻiki, i hoʻokipaʻia
- 4 cloves keleka, minced
- 3 lālā bay (kō koho, akā ua'ōleloʻia)
- 8 aila wai
- ka'ōpū puna
- 1 3/4 kapu i nā'ōmole'ōmaʻomaʻo
- 2 pālala,ʻokiʻia i nā'āpana miki
- 1 pūpū ka'ōnihi,'ākī liʻiliʻi
- 1 tsp. ka paʻakai, aiʻole eʻono (hoʻohana i ka paʻakai moana a me ka paʻakai paʻakai no ka meaʻono maikaʻi loa)
Pehea e hana ai
- ʻO ka mua, i loko o ka ipu nui a me ke kohua nui, e kuke i ka mea'aile, kāloti, ka'ati a me ke kāleka i kaʻaila aila a iʻole kaʻailaʻaila a hiki i ka'aluma, kokoke i 10-12 mau minuke,
- A laila, e hoʻopili i ka wai aiʻole ka'ōpū puna, nā lau bay a me nā lelo. ʻO Simmer ma luna o ka mahana wela, uhiʻia, no kahi o 30 mau minuke, e ulu pinepine ana.
- E hoʻokuʻi i kaʻuala a kuke i ka 10 mau minuke, aiʻole a hiki i ka mālieʻana o ka'ōlaʻi, a laila e hoʻopau i ka'ōnihi a hoʻomoʻa no kekahi minute'ē aʻe pahaʻelua, a hiki i ka wiliʻana o ka'ōina.
- Wehe i kāu puʻu mai ka wela a hoʻomoʻi i ka paʻakai paʻakai a me ka wainaʻeleʻele, e hoʻouluulu e hui pū. Eʻono, a hoʻololi i nā mea i mea eʻono ai. Hiki keʻoki iki aku ka paʻakai, aiʻole kekahi mea ulu honua, e like me kāu leʻaleʻa.
- E mālama pono i nā lālā bay a hemo iā lākou ma mua o ka lawelawe.
E hauʻoli i kāu kīlaʻau home, ka'ōmaʻa a me ka'ōpena'ōpena!
Like me kaʻaila me nā lelo?
ʻO nā lentils nā mea liʻiliʻi, nā meaʻai, a maikaʻi loa no nā mea kanu a me nā meaʻokoʻa. ʻOi, nui lākou no ka'ōpuni no ka mea hiki iāʻoe ke kūʻai iā lākou i ka nui me kaʻole o nā hōʻailona e pono ai.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 438 |
| Ka nui o ka momona | 6 g |
| Ka momona | 1 g |
| Ka momonaʻole | 4 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 1,454 mg |
| Nā Carbohydrates | 76 g |
| Fiber Dietary | 12 g |
| Pāmua | 24 g |