Hoʻopiliʻia ka palaoa me ka huaʻai a me nā meaʻono me ka Mexican e hana i nā mea kanu, nā mea kanu a me nā mea kanu maikaʻi, me nā huaʻai a me nā bele a me ka mea i hoʻolimalimaʻia me kaʻaila a me ka kumine.
E lawelawe i kēia pilaf wheat pilafī ma ke kīʻaha nui a iʻole kaʻaoʻaoʻaoʻao no kaʻaina awakea (e like me kāu e kanu ai i kaʻaila pilafī lawaia), e hoʻohana iā ia e hoʻopiha i nā tortilla no kahi mea kanu pono a meaʻai ma burrito a lawelawe paha me heʻaoʻaoʻaoʻao me nā enchiladas ole kekahi Mexican'ē aʻe, aiʻole ma kahi o kahi mīkeke i ka tofu a me kahi'alati'ōmaʻomaʻo maʻamau no kaʻai meaʻai a pau loa.
Makemakeʻoe e hana i kēiaʻano pilaf wheat pilaf vegan? ʻaʻole pilikia!. No ka hōʻalo , hoʻohana i ka margarine vegan a iʻoleʻailaʻaila ma kahi o ka pata. ʻO nā mea i koe a pau he vegan.
Makemakeʻoe i kāu pilaf wheat e hoʻohāinuʻoleʻia? ʻO ka palaoa Bulgurʻaʻole i paheʻeʻole, no laila, ponoʻoe e hoʻohana i ka quinoa a iʻoleʻole i ka palaoaʻokoʻaʻole e like me ka millet a iʻole keʻokeʻo keʻokeʻo wale nō paha ma kahi o ka palaoa wheat bulbur, loaʻa nā'āpana gluten i loko, aiʻole e hoʻohana wale i ka wai ma kahi o ka paila.
Nā meaʻai a me ka kiʻi na ka Papa Wheʻa Foods Council
Ka mea e pono ai
- 2 punetēpō baila aiʻole ka marganine vegan (aiʻole kaʻailaʻaila)
- 1 ka pahu wheat bulgur, maloʻo
- 1 'ōlaku ka liʻiliʻi,ʻoki
- 1 ka mea'onale, hoʻopiliʻia
- 1/2 kīʻaha i ka pepaʻelima bell, diced
- 3/4 teaspoon ka kumini cumin
- 1 teaspoon chili lūlū
- 2 1/4 kapu o ka'ōpū puna aiʻole ka wai
- ʻo ka paʻakai a me ka pepa eʻono (ʻo ka paʻakai o ka moana aʻo ka paʻakai a me ka'ōpū paʻi pepa he mea maikaʻi loa)
Pehea e hana ai
- ʻO ka mua, e hoʻoheheʻe i ka waiūpaʻa a iʻole ka margarine vegan i loko o ka skillet ma luna o ka mahana wela. A laila, e hoʻopomo i ka palaoa a me ka'oloʻa i ka maloʻo bulgur. Hoʻomaʻa a'āpīʻia kaʻilima a kukeʻia aʻo ka palaoa bulgur he gula.
- A laila, e hoʻopili i ka meaʻalaniʻalani, ka pepaʻalaniʻulaʻula, ka kumini a me kaʻaila chili a hoʻomoʻa no 2 mau minuke ma ka mahana wela.
- E hoʻonoe i ka puna waiʻai aiʻole ka wai a lawe i kahi maʻiʻeha, e hoʻonui i ka wela ke pono.
- ʻO ka manawa e hoʻolapalapa ai ka wai, aiʻole ka lawaiʻa wai, e ho'ēmi i ka wela i kahi ala liʻiliʻi, aeʻae i ka paila e hoʻomohala no kahi o 20 mau minuke a hiki i ka manawa e hoʻomoʻiʻia ai ka wai a pau i ka palaoa bulgur.
- E hoʻolālā i kāu pilafī palaoa bulgur meaʻai me ka paʻakai a me ka pepa eʻono ai.
Nāʻike pilikino:
Calories ma kēlā me kēia lawelawe: 130 calories
Nutrition:ʻO kahi lawelawe e pili ana he 130 calories, 4 g protein, 20 g mau kiʻopaʻa, 5 g fiber, 5 g momona (3 g piha), 10 mg cholesterol, 16 mcg folate, 1 mg hao a 373 mg sodium
Me ka 130 calories wale nō no ka lawelaweʻana,ʻo kēia pilaf wheat bulgur meaʻai maʻalahi heʻai meaʻaiʻole.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 125 |
| Ka nui o ka momona | 3 g |
| Ka momona | 1 g |
| Ka momonaʻole | 1 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 381 mg |
| Nā Carbohydrates | 22 g |
| Fiber Dietary | 4 g |
| Pāmua | 5 g |