MeaʻAiʻAiʻAna Quinoa

ʻO kēia Hōʻoluʻolu , e ho'āʻo i kahi meaʻai meaʻai maʻamauʻo ka meaʻai i ka meaʻai a kaʻohana a pau e hauʻoli. Me nā mea kanu a me nā meaʻono a pau,ʻo kēia quinoa ka mea e puhi ai i ka lani aʻo kaʻohiʻana i ka umu,ʻo ia hoʻi ka bonus kālā e hoʻohui i kekahi mau meaʻai maikaʻi i ka meaʻaiʻole a me ka mea hōʻailona hoʻolauleʻa. Ināʻoe e mālama i ka meaʻai maʻamau, e hoʻomanaʻo ponoʻoe e hoʻohana i ka marganine vegan ma kahi o ka baila e hana i kēia meaʻawaʻawa.

ʻAʻole hōʻole hoʻomaikaʻi? ʻO wai ka'ōlelo e kali anaʻoe i ka makahiki no kāu mau meaʻoluʻolu punahele,ʻoiai? E hoʻomanaʻo i kēia meaʻai no ka'āpanaʻaoʻao maʻalahi no kēlā me kaʻai i ka wā e pau ai ka quinoa ma ka lima.

Ka mea e pono ai

• 1 kapu
• quinoa
• 4 1/2 kīʻaha
• ka'ōpū puna
• 2 lau
• 1 'ānika melemele, i hoʻokuʻuʻia
• 1'anea kaʻi,ʻoki
• 2 cloves kele, minced
• 1½ kapu
• ka seitan , kahi liʻiliʻi liʻiliʻi (koho)
• 1/2 kīʻaha i nā pūlaʻi
• 2 punetēpō baila aiʻole
• vegan margarine
• 1 teaspoon thyme
• 1/2 teaspoon sage
• 1½ teaspoon ka paʻakai
• 1/4 teaspoon pepaʻeleʻele
• ʻEono mau'āpana liʻiliʻi i hoʻomaʻemaʻeʻia a māmā māmā i ka palaoa, he kupa
• 1/2 'ākau pāʻani a me nā pecans

Pehea e hana ai

1. I kahi'ōmole maʻalahi, hoʻohui i kainoa i loko o 2 1/4 kapu o ka'ōpū puna a me ka lae a hiki i ka hanaʻia, ma kahi o 15 mau minuke. Wehe i nā lālā bay.
2. ʻO ke ahi wela a 375 mau māka.
3. I kahi'ā'ī nui, nā'alemani mīmona, celery, keani a me ke kāleka i ka pata a me ka margarine vegan a hiki i ka'aleʻaka. E hoʻomoʻi i nā hauhi a me ka wela i nā mau minuke he nui, a hiki i ka māmā o nā'amanaka a maʻemaʻe nā hamo.
4. E hoʻoulu i koume, sage, ka paʻakai a me ka pepa, e wikiwiki koke ana i ka lole nani a kāpae i ka meaʻala.

1. E ho'ēmi i ka wela me ka haʻahaʻa a me ka hoʻomāhuahuaʻana i ka paila a me nā nūpepa, e hoʻouluulu e hui maikaʻi.
2. E hoʻonui i kaʻaila a hiki i ka wa e maloʻo ai ka palaoa.
3. E hoʻouka i ka quinoa a hoʻoulu me ke aloha e hui maikaʻi.
4. E hoʻokuʻu i kahi pahu aiʻole ka mea kuke, a e hoʻokipa i 375 F no 30 a 35 mau minuke.

Nānālā kūikawā (no ka lawelaweʻana)
Kālepa	221
Ka nui o ka momona	10 g
Ka momona	1 g
Ka momonaʻole	2 g
ʻO Cholesterol	0 mg
Sodium	662 mg
Nā Carbohydrates	27 g
Fiber Dietary	4 g
Pāmua	8 g

(ʻO kaʻike kumu waiwai ma kā mākou papahana e heluʻia ma ka hoʻohanaʻana i kahiʻikepili kumuhana a pono eʻikeʻia heʻike.