ʻO ka mīpala Lentil kekahi o kēlā mau meaʻai e pono ai i loko o ka papahana o kēlā me kēia kahu. Loaʻa nā Lentils i ka nui o nā hale kūʻai kūʻai a he kiʻekiʻe i loko o ka protein , maikaʻi a maikaʻi loa. ʻO kēia meaʻai ka meaʻai meaʻai e hoʻohana i ka meaʻai he nui loa e hoʻomohu ai i ka mīpala, e like me koume, ka lālā bay a me kahi wai lemonima e hoʻomālamalama i nā meaʻai a pau. Eʻoliʻoli i kēia mehana hoʻomehana hoʻomaha!
Ke hāpai mau nei wau i ka hoʻohanaʻana i ka paʻakai moana a i ka paʻakai paʻakai no ka meaʻono maikaʻi loa, aʻaʻole ia he mea'ē aʻe. E hilinaʻi iaʻu, hiki ke hoʻololi.
ʻO kēia'ōpala o ka'ōpala he meaʻai, mea vegan, low-calorie a he momona momona, a me nā mea lehua a pau, he mea kānalua loa ia i loko o ka protein, me ka kokoke 19 grams i kēlā me kēia lawelaweʻana. ʻO ka manaʻoʻaina meaʻai maikaʻi loa. Ināʻoe e hoʻohana i kahiʻaila mea kanu hou, hikiʻole ke pāʻaniʻole.
Hiki paha iāʻoe ke ho'āʻo i kēia mea 'ai a me ka mea' ai a me ka mea ' aila .
E nānā pūʻia:ʻO ka mea maʻalahi nā meaʻaiʻai meaʻai
Ka mea e pono ai
- 1 ka punaʻaila puna (ka waila canola, ka hinu maile, a me kaʻailaʻaila paha)
- 1ʻoki (diced)
- 1 kaloka (sliced)
- 4 kīʻaha punaʻai (aiʻole e hoʻohana i ka hui pūʻana o nā wai kōpelu wai a me nā pua puaʻa)
- 1 mau papa lepo maloʻo (makemakeʻoe i nā leloʻeleʻele mau -ʻAʻole i nā leahi ulaula e hana i kēia mea!)
- 1/4 tsp thyme (maloʻo)
- 2 lau
- ka paʻakai a me ka pepa, eʻono
- 2 tsp lemon wai (koho, akāʻoluʻolu)
Pehea e hana ai
- I loko o kahi ipu nui,ʻo ka sautee a me kaʻaila a me ka kāpeti i loko o kaʻailaʻaila no 3-5 mau minuke a maloʻo nā aniani.
- E hoʻomoʻi i ka'ōpū huaʻai , nā lelo, ka lau, nā lau bay, a me ka paʻakai o ka paʻakai kai a iʻole ke kānana kosher a me ka pepaʻeleʻele (hiki iāʻoe ke hoʻohui hou i ka wā ma hope o ka ho'āʻoʻana i ka'ōpena).
- E ho'ēmi i ka mahana e hoʻohui. E uhi a e kuke i kāu meaʻala a hiki i ka māmā o nā lelo, ma kahi o 45 mau minuke.
- Wehe i nā lauʻaʻai a hoʻonā i ka wai lemon ma mua o ka lawelaweʻana. ʻO ka wai lemoni he koho, akā, e kōkua wale ana i ka hoʻopukaʻana i nā mea'ē aʻe'ē aʻe.
- Eʻai, a me ka manawa me kahiʻoi aʻe o ka paʻakai a me ka pepa eʻono, aiʻole, e lawelawe e like me ka hāʻawiʻana i nā mea a pau i ka manawa e like me ko lākou makemake.
Hanaʻo ia i 4 mau lālā o kaʻalani.
Nānā Nutrition:
Hāʻawi kekahi mea lawelawe e like me:
Kaloka: 230, Calories mai ka Fat: 27
Ka nui o ka momona: 3.0g, 5%ʻAla momona: 0.7g, 3%
Cholesterol: 0mg, 0%
Sodium: 852mg, 36%
ʻO ka nui o nā'ōpona: 33.0g, 11%
Fiber Dietary: 15.6g, 62%
Nalu: 4.6g
Pauna: 18.7g
ʻO ka Vitamin A 37%, Hua'ōlelo C 12%, Calcium 5%,ʻOka 28%, No ke kumuʻai hānai 2000
Nā mea hoʻomanaʻo hou a me nā Vegan:
- ʻO Pea a me ka Pāpī
- 10 Pūʻona Pāʻakai Pālolo
- Cool'Acumber Soup
- Ka Pāʻakaiʻo Kāpena Carrot
- ʻO Cheesy Potato Sou
- Pāʻani Pālolo Maʻemaʻe
- ʻO ka meaʻaiʻono Miso
- Pākū a me Coconut Coconut
- ʻO ka meaʻulaʻulaʻulaʻulaʻo Gazpacho
- Ke Kūlana Gazpacho
- ʻO kaʻiʻo Bean a me Barley Soup
- Hoʻokipaʻo Gingered Carrot
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 332 |
| Ka nui o ka momona | 8 g |
| Ka momona | 2 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 6 mg |
| Sodium | 11,576 mg |
| Nā Carbohydrates | 47 g |
| Fiber Dietary | 7 g |
| Pāmua | 21 g |