E like me nā moa palapoki? ʻO kēia wale nō kahi i pili pono. He mea maʻalahi kahi meaʻai a me ka mea'alaʻula momona i ka mea kanu me ka moa, ka'ōmaʻomaʻo'ōmaʻomaʻo, nā'ōmato a me nā kukama i ka lemona māmā. Ua maikaʻiʻo ia e like me kahi'āpanaʻaoʻao e hele pū me nā mea āu e kau ana i ka'ōmole, aiʻole,ʻo ia ka meaʻai maikaʻi a me ka māmā maikaʻi.
Me nā salamala kahiko a me nā salamoa momona , he manawa maikaʻi ka hua salamā e lawe mai i kahi puna kai aiʻole hōʻoluʻu o ke kauwela a iʻole ka lāʻau pīkino aʻoihana pīkī paha inā makemakeʻoe i nā manaʻo. ʻO kēia meaʻaʻala maikaʻi a me ka maʻalahi ka meaʻai eʻai i ka meaʻai ma ka mahaloʻia e Fantastic Foods.
Ka mea e pono ai
- 2 kīʻaha iʻaila a hoʻonaniʻia ka couscous
- ʻEono mau'ānuʻomaʻomaʻo'ōniʻona
- 2 mau'ōmaʻomaʻo maʻamau, iʻokiʻia
- 1 kapu kukama,ʻokiʻoki
- 1/2 mau mīkini kapu (garbanzo beans) i mua o ka puhiʻia a iʻole hiki ke kēnaʻia, holoiʻia a holoiʻia
- 1 'āpau i ka pā'ūla paʻi
- 3/4 kaʻailaʻaila
- 1/2 kaona lemon
- 2 cloves kele, minced
- 1 tsp Dijon mustard
- 1 tsp ground coriander
- 1 tsp ka paʻakai moana a iʻole ka paʻakai o ka papa, aiʻole ia eʻono
- pepa pepaʻeleʻele, eʻono (koho)
Pehea e hana ai
ʻO ka mua, e kuke i ka hoahānau e like me nā kuhikuhi o nā papa. Kūleʻa wikiwiki nā kuʻiʻai, no laila e lawe iāʻoe i lalo o ka minuke he umi mau minuke. ʻO ka wikiwiki nui: E kāpena i kou hoahānau hānai ma ka'ōpū o ka mea kanu ma mua o ka wai e hoʻonui i ke kohu.
E hoʻonoho i kahi hānai ma kahi'ē aeʻae e hoʻomaha iki i mua o ka holoʻana. ʻAʻole pono kaʻoluʻolu loa. ʻOi keʻano, inā maikaʻi ke mahana, akāʻaʻole pono e puhi i ka wela.
Eʻohi i ka mea hānai a me ka hānai momona, ka'āpana'ōmaʻomaʻo'ōmaʻomaʻo, nā'ōmato, ka kukumba, ka moa, a me ka pāʻani liʻiliʻi liʻiliʻi i loko o kekahi pola nui.
I loko o kahi kīʻaha liʻiliʻi, pāpaʻi a hui pū paha i kaʻailaʻaila, ka wai lemon, ka'ailaka, ka pua Dijon, ka coriander a me ka paʻakai, a ninini i kēiaʻaʻahu ma luna o ka hānai, e hoʻoulu mālie i ke kapa.
ʻO kēia meaʻai ka meaʻai i ka mea kanu meaʻai e hoʻohanaʻia i 4 mau meaʻai nui a iʻole 6 aʻoi aʻe paha ināʻoe e lawelawe ana ia me he'āpanaʻaoʻao.
Keʻimi nei i nā manaʻo hou no ka mea e lawe ai i ka meaʻai aiʻole ka vegan potluck a iʻole ke pīkino? ʻO ka hapa nui o nā kānaka e lawe mai i kahiʻaila maʻamau e like me ka salamoa pasta meaʻai a iʻole ka salalaʻai pālahalahaʻai a me ka nui o nā paona pīni . Eʻoluʻolu wale nō wau i nā meaʻaʻahu a pau loa, aʻo ka mea hope loa i hele aku nei au, ua lawe mai au i nā'ōpala o nā'ōpala a ua hele aku lākou i kahi opu (i ka hopena, ua hana au iʻelua papa!).
Keʻimi nei i nā meaʻai meaʻaiʻaiʻole aiʻole nā mea momona maikaʻiʻole? Eia kekahi mau mea hou e ho'āʻo ai:
- He pālaki hua'ōpiopio i loko o ka vinaigrette balsamic
- ʻO ka salala'epīpī pīpī
- ʻO ka meaʻai "meaʻai" meaʻai meaʻai ka meaʻai me ka meaʻai paʻakai
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 535 |
| Ka nui o ka momona | 28 g |
| Ka momona | 4 g |
| Ka momonaʻole | 20 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 456 mg |
| Nā Carbohydrates | 61 g |
| Fiber Dietary | 6 g |
| Pāmua | 12 g |