ʻO nā hua kīʻaha e hōʻolo i nā'ōpūʻokoʻa maikaʻi a me ke kikokikona i kēia hoʻopihaʻana i ka meaʻai. ʻAʻole i hoʻomaloʻo 'ia me ka palaoa mua? ʻO kēia meaʻai maʻalahi a me ka meaʻohi palaoa kālai palaoa he wahi maikaʻi ia e hoʻomaka ai, no ka mea, he maʻalahi a maʻalahi ka chili i ka meaʻai.
ʻO ka'ōpala palaoaʻo Vegan ka mea kanu a me ka kiʻi a ka Papa Whea Foods Council.
E nānā pū hoʻi:ʻO ka meaʻai meaʻai ka mea 'ai a me ka meaʻai
Ka mea e pono ai
- 1 kīʻaha palaoa
- 3ʻaila wai
- 1 leʻona nui, iʻokiʻokiʻia
- 1/2 mau 'ānile bell pepa,ʻokiʻoki
- 1/2 mau pepaʻelima bell, kahiʻoki
- 4 tsp chili lepo, aiʻole eʻono
- 1/4 tsp keʻokeʻa i ka meaʻono
- 1/8 tsp keleʻeleʻele
- 1 8-'anea ke kanu i ka'ōmato
- 1 28-'anea hiki i nā'ōmaʻomaʻa
- 2 kīʻaha puna
- 1 15-'anea hiki i nā pīkī pīkī
- 1 15-'anea hiki i nā pīni keʻokeʻo
- paʻakai, eʻono
Pehea e hana ai
E kīpala i nā huapalaoa i nā kīʻaha he 3 o ka wai no ka hola 1 aʻoluʻolu; e hoʻonui i ka wai inā pono, e hoʻoulu. Eʻoki i nā hua bale me ka waiʻoluʻolu a hoʻomaʻemaʻe pono.
I ka microwave ma ka mahana wela, e kuke i ka 'āmoa, ka'ōmaʻomaʻo a me ka mele melemele no hoʻokahi minuke, a hiki i ka manawa e makemake ai i ka mama.
I loko o kahi kōpana 4-quart, hoʻohui i nā mea i koe i ka meaʻai me ka meaʻai me ka meaʻai me ka microwave. Ma ka stovetop, e lawe mai i kahiʻeha a hoʻokuʻu kokeʻia 1 hola aiʻole a hiki i ka manawa eʻaeʻia ai ke kūpono o ka'āʻana, e hoʻololi i kekahi manawa.
ʻO kēia huaʻai meaʻaiʻole he mea kanu ka hanaʻalani 8 hana.
Nānā nā meaʻai:ʻO ka hāʻawiʻana i kēlā me kēia lawelawe: 220 calories, 13 g protein, 45 g mau kiʻaluʻa, 11 g fiber, 1 g momona (0 g i hoʻonuiʻia), 0 mg cholesterol, 19 mcg folate, 4 mg iron, 845 mg sodium.
Me kaʻoi aku o 200 mau calorie ma kēlā me kēia lawelawe,ʻo kēia meaʻai meaʻai meaʻai he mea kanu iki ka mea kanu, he meaʻai kaloloa iki, kahi momona momona a me ka meaʻai .
E nānā hoʻi: Hoʻoponopono houʻoihana maikaʻi