He mea maʻalahi ka'ōpaki'iliala tortilla e hana i ka meaʻai me ke kīʻaha momona a me ke kiʻekiʻe o ka niho no ka protein. ʻO kēia mea hoʻomākaukau hoʻi he meaʻono ia i ka rikiʻula, ke kāleka, ka pepa jalapeno a me ka palaoa a hoʻolālāʻia me ka kumini a me ka cilantro hou. E lawelawe i kāuʻulaʻula tortilla me nā'āpana tortilla, pono!
ʻO kēia meaʻulaʻula mālaʻula ka meaʻai a me ka meaʻai maikaʻi a ka Pōkāʻo Bush.
Ka mea e pono ai
- 2 tbspʻaila aila
- 1 lekileʻula nui, iʻokiʻokiʻia
- 6'akila kāpili, minced
- 3 lālā pepa, he mea kanu, aʻokiʻoki
- 1 tbsp kumuma cumin
- 1 pākani kernels kelzen (aiʻole inā e hoʻohana i ka pīnei a laila e kahe maikaʻi loa)
- 2 29 ounce
- ka'ōpū puna
- 2 16-'anea hiki ke hana i nā niho pīkī, holoiʻia a holoiʻia
- 1/3 kapu kīʻaha hou cilantro, hoʻopihaʻia
- 1 ka pele i ka momona momona Monterey Jack cheese
- ʻeono mau nūnaki kānina
- ka mea kuke aiʻole kaʻailaʻaila
- 1/4 kapu kīʻaha momona momona
- Lime wedges, e lawelawe
Pehea e hana ai
Hoʻohui i kaʻailaʻaila, ka'atika, ke kāleka, ka pepa jalapeno a me ka hua kumini i loko o kahi ipu nui ma luna o ka mahana wela a hiki i ka kuke, e hoʻonāukiuki pinepine no ka 5 mau minuke.
ʻO ka mea'ē aʻe, hoʻopomo i ka kānana, ka'ōpū hua'ōmaʻa, ka pīnake koʻi a me ka cilantro.
E ho'ēmi i ka wela i lalo aiʻole ka liʻiliʻi haʻahaʻa, e uhi i ka ipu hao, aeʻae i kou puʻu e hoʻolima no kahi 10 mau minuke ke emi, aiʻole a hiki i ka wā e wela ai nā mea a pau. He lōʻihi ka lōʻihi ma mua o 10 mau minuke.
No ka hoʻomākaukauʻana i ka hoʻopiʻi tortilla no kou kānana, e hoʻomaʻamaʻa mua i ka umu a 450 degrees.
Eʻaʻahu keʻokeʻo i ka pahu kukui a me ka pepa kālua me ka mea kuke, e kau i nā'ālapala ma ka pepa a me nā kukui pilau me ka'ōlaʻi kuke. Eʻaʻai i kahi mau minuke 10. Eʻoki i nā tortillas i loko o nā pa.
ʻO ke kuʻi nui me ka sīkē, nā'āpana tortilla a me ka dollop o kaʻailaʻala (a iʻole e hoʻokuʻu i ka līni a me ka kirimalu e mālama ai i kēia meaʻono me ka mea'alapalapaʻole).
E hana i kāu meaʻala me ka lime'ākau no ka hōʻikeʻana ma mua o ka lawelaweʻana a me ka ukuʻana i nā hōʻailona.
Hana i nā lālani 8 o kaʻaila tortilla.
Nāʻike kūpono no ka lawelaweʻana:
Kaloka: 585
Ka Honua Nui: 12.5 grams
ʻO Cholesterol: 16 mg
Fiber Dietary: 19.5 grams
Ke kuhi: 35.5 grams
ʻO ka Vitamona A 8%, Hua'ōlelo C 15%, Ka Makanika 25%,ʻOka 51%
E like me ka hanaʻana i nā meaʻonoʻole i ka home? Eia kekahi meaʻai meaʻai a me ka meaʻala vegan soup and ideas e ho'āʻo ai: