ʻO ka Lentil a me ka hua'alemele huakō me ka'āhihi kao, ka'ōmaʻoma a me ka kope kope. ʻO kahi hauke hauʻoli e hele pū me nā huaʻai hou. ʻO ka hoʻohuiʻana i nā lentil a me ka freekeh he nui keʻano o ka manaʻo:ʻo ka hua ke hāʻawi i ka nui o ka protein, kūpono no nā mea kanu, ke hoʻoulu nei ka manuahi i ka ikaika nui o ke fiber, a mākou e pono ai! ʻO ka hoʻouluʻana o ka tīhi pepa, nā oliveʻeleʻele a me kekahi mau'omaʻakoʻa maʻamau i loko o ka waina waina vinaigrette, e hana kēia lelo a me ka salai freekeh he mea hōʻailona o nā mea Mediterranean a he huamona Helene paha.
ʻOhu hou i ka kukeʻana me ka freekeh, a iʻole paha i hāʻule waleʻoe maʻaneʻi aʻikeʻole i keʻano o ka freekeh? ʻO Grakele ka hua'ōlelo kahiko loa i kaulana hou i waena o nā kahu kuke. Eia ka mea e pono aiʻoe eʻike e pili ana i ka freekeh , me ka ho'ākākaʻana, kaʻike pono a me ka pehea e kuke ai.
Nā papahana a me ka kiʻi a Freekeh Foods
Ka mea e pono ai
- 1½ kapu
- makei
- 1 1/4 wai wai
- 1/2 paʻi koko snap peas (hou,ʻokiʻia i ka hapalua)
- 12 ounce o nā māla waina (1 paʻi, pāpaʻi i ka hapalua)
- 4ʻeono o ka'aene he wahie (non-fat cheese cheese)
- 1 hiki ke hoʻolimalimaʻia (holoiʻia a holoiʻia, aiʻole 2 mau kīʻaha i hoʻolapalapaʻia)
- 1/4 kapu waina vinaigrette (aiʻole ka sodium sodium Italian dressing)
- ʻO ka pepaʻeleʻele a me ka paʻakai ka paʻakai (kahi i hakiʻia hou)
- Kōmike (eʻono):
- ka basil hou
- kalamata olive
- ʻo nā'ōmato heirloom
Pehea e hana ai
E ninini i ka wai a me ka mihī i loko o ke kōpena a lawe i kahi'ōhū no hoʻokahi minute. E ho'ēmi i ka mahana i lalo. E uhi a hoʻokuʻu no kahi mau minuke he 25 a hiki i ka manawa eʻoluʻolu ai ka manuahi. Ke puhiʻia, e hoʻokaʻawale i ka wela a maloʻo i loko o ka firi.Ke maloʻo ka manuahi, hoʻokuʻu i loko o kahi pola nui me nā mea āpau a pau, koe wale nō ka pua. E noʻonoʻo iʻole e lilo i mushy. E hoʻonui i ka nui o ka pepa pepa hou. E hele i ka hau.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 354 |
| Ka nui o ka momona | 7 g |
| Ka momona | 4 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 25 mg |
| Sodium | 348 mg |
| Nā Carbohydrates | 51 g |
| Fiber Dietary | 12 g |
| Pāmua | 21 g |