ʻO Chana masala me ka'ōniʻi heʻanoʻokoʻa i ka mea kanu o kahi meaʻai meaʻai maʻamau a kaulana loa. Ināʻaʻoleʻoe i nā meaʻala a pau ma ka lima, maikaʻi ke hoʻokuʻu i kekahi o lākou me ka nui o ka pilikia, akāʻaʻoleʻoe e hoʻonele iʻelua aʻelua paha i kahi'ē aʻe (a me ka bland!) Ma kāu mau lima. No kahi kānana chana masala, hoʻoulu i kekahi tofu me nā moa a lawelawe i ka raiki.
ʻO nā meaʻai nā meaʻai likeʻole me kēia mea he mea maʻalahi loa ka loaʻaʻana o ka meaʻai'Āina home me kaʻuʻuku loa. E kāheaʻia ana ka papaʻano chana masala kahiko no nā mea liʻiliʻi e hiki ke hoʻopili waleʻia ma o ka pūnaewele aiʻole ma kahiʻona India paha, e like me ka amchur (mango lelo maloʻo), ai kekahi manawa pana pomegerane. He mea maʻalahi kēia meaʻai meaʻai a me ka meaʻawaʻawa no nā kuke kuke o ke komohana, me nā meaʻala likeʻole a me nā meaʻai e hiki ai ke loaʻa ma nā kumukūʻai kūʻai nui.
Pono e hoʻolakoʻia kahi meaʻai e like me kēia me ka laiki keʻokeʻo, kahi kīkī Basmati maole paha, a iʻole paha i ka laina lemon Indian, aiʻole, inā makemakeʻoe i ka hoʻonui i ka protein, quinoa . He kūponoʻo Chana masala no ka hoʻoukaʻana a lawe i ke keʻena no kaʻaina awakea ma hope, no laila e hana i kahi pālua inā makemakeʻoe!
Ka mea e pono ai
- 1/2 kala, hoʻonani
- 3 cloves keleka, hoʻokipa
- 1 hiki i ka mīpala i ka wai (i kapaʻia he pibanzo beans) aiʻole 1 1/2 kīʻaha pīpī + 1/2 kapu wai
- 3 hui punaʻailaʻaila
- ʻO ka wai mai kahi lemon (e pili ana i 2 punetēpē)
- 1/2 teaspoon ka pau
- 1/2 teaspoon coriander lulupa
- 1/2 teaspoon cumin
- 1/2 teaspoon
- garam masala
- 1 ka hui nui o ka'ōwili aʻelua paha lima, holoiʻia
Pehea e hana ai
- Ma kahi papala nui a me ka pīniʻu, nā'alemakai a me ke kālepa i kaʻailaʻaila a hiki i ka palupalu, e pili ana i 3-5 mau minuke.
- E hoʻonui i ka moa mau mai ka mea hiki, me ka wai.
- E hoʻomoʻa i ka wai lemon a me nā meaʻala, hoʻoulu, a hoʻomehu wale paha ma kahi o 10-15 mau minuke, e ulu pinepine, e hoʻonui i ka wai ke makemakeʻia a hiki i ka moaʻana o ka moa.
- E ho'ēmi i ka mahana, e hoʻoulu i ka'ōina a me ka uhiʻana. Eʻae i ka'ōnihi e hoʻomaha no 2-4 mau minuke.
- E lawelawe koke aʻoluʻolu i kāu chana masala!
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 414 |
| Ka nui o ka momona | 18 g |
| Ka momona | 2 g |
| Ka momonaʻole | 11 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 291 mg |
| Nā Carbohydrates | 53 g |
| Fiber Dietary | 11 g |
| Pāmua | 16 g |