ʻO kahi meaʻai a me ka meaʻai kohu meaʻai ma kaʻaiʻana i nā meaʻai maikaʻi loa ma mua o kaʻiʻo. Hiki iāʻoe ke ho'āʻo i kēia kolo manuʻai meaʻai me ka TVP no kaʻai e like me ka meaʻai, aiʻole, e ho'āʻo i kēia meaʻai manuʻai meaʻai me nā lelo .
He meaʻai ka meaʻai, akā, no ka mālama ponoʻana, ponoʻoe e haʻalele i ka papa Parmesan i kohoʻia a hoʻohana i kaʻaina vegan. Aʻo ka mea e pono ai, e hōʻoiaʻoe e hoʻohana i ka margarine vegan a iʻole ka meaʻoniʻoni vegan.
Keʻimi nei i kahi mea 'ai no ka meaʻai meaʻai maʻalahi, olakino a mālamaʻai? Hiki iāʻoe ke kelepona ma o nā meaʻai meaʻai a pau a me nā meaʻala vegan .
Ka mea e pono ai
- 1 kaloti, ka mea kope
- 1/2 kapu broccoli, kahi liʻiliʻi liʻiliʻi
- 1/2 kapu kaulāʻau,'āpī
- 1/2 kapu pīniʻeleʻele
- 1/2 ka'ōmaʻa'ōmaʻomaʻo
- 1/2 kīʻahaʻala, paʻipaʻi
- 4 pālala,ʻokiʻoki
- 1/4 ke kīʻaha kuluma aiʻole ke kīkoi maʻamau
- 1/2 kīʻaha i ka papa Parmesan hou (kohoʻia)
- 2 punetēpī margarine
- 1/4 ka palaoa
- 1 kapu
- ka'ōpū puna
- 2/3 kapu waiū a me ka waiū
- 2 punetuni iʻokiʻoki i ka sage hou
- ʻOi (keʻono)
- Pāpaʻi (eʻono)
Pehea e hana ai
- E puhi i ka umu a 375 F.
- ʻO ka mua, e hoʻomākaukau i kāu mau mea kanu. E hoʻohui i ka kāloti, broccoli, kaʻala'ōmaʻomaʻo'ōmaʻomaʻo, piʻa'ōmaʻomaʻu a me nā hauhaʻiʻalani, a me ka mahu a hiki i ke akala. E hoʻokaʻawale. Hiki iāʻoe ke hoʻokuʻu i hoʻokahi aiʻoleʻelua o nā huaʻai ināʻaʻoleʻoe makemake iā lākou aʻaʻohe paha i loko o ka lima a e hoʻopili wale i kahi meaʻoi aku o kāu mea a like.
- A laila, e hoʻomākaukau i kāu mauʻuala. He kohoʻole ka Peeling. ʻAʻole pahaʻoe e hopohopo inā e kuke wale anaʻoe noʻu iho, akāʻo ka hapanui o nā kānaka ke makemake nei iā lākou e'ōpala. Ināʻaʻoleʻoe e paʻi, e hāʻawi aku i kāu mauʻuala i kahi wili maikaʻi, ma ka liʻiliʻi.
- E puhi i kaʻuala i ka wai a maʻemaʻe. E puhi iā lākou i ka maikaʻi, a laila e hoʻoulu i kāu mauʻuala me ke koena o 2 punetēpē o ka margarine, ka yogurt, a me ka paku Parmesan.
- A laila, e hoʻomākaukau i ka iki. I loko o kahi kōpena nui, e hoʻokuʻu pū me 2 punetēpē o ka margarine, ka palaoa, ka hulu puaʻa, ka waiu a me ka hoʻonā i ka wela wela a me ka hoʻouluʻana i ka hui maikaʻi. Hoʻomaʻo wale a hiki i ka hoʻomakaʻana o kaʻalani e hoʻoulu a hoʻonui i kahi o ka paʻakai a me ka pepa, eʻono.
- E hoʻomoʻi i nā huaʻai momona, e hoʻolālā e hoʻohui maikaʻi me ka milo, a laila e wehe i ka wela a hoʻokaʻawaleʻia.
- ʻO ka hope, e hōʻuluʻulu i ke kui a kou kahu hipa. E hohola i nā huaʻai i ka miki i loko o kahi pālaha nui, a hoʻolaha i ka pailala i luna.
- E kāpīpī i kahi kīʻaha pīpī maʻamau i luna inā makemakeʻoe. E hoʻomaʻamaʻa i ka manawa me ka paʻi o ka paʻakai a me ka pepa, inā makemakeʻoe.
- E waiho i ka umu a me ka kuke no 30 a 40 mau minuke a hiki i ka māmāʻana i ke gula.
E nānā pūʻia: Keʻano o nāʻano meaʻai maikaʻi loa i ka meaʻai
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 371 |
| Ka nui o ka momona | 8 g |
| Ka momona | 3 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 7 mg |
| Sodium | 652 mg |
| Nā Carbohydrates | 65 g |
| Fiber Dietary | 10 g |
| Pāmua | 13 g |