ʻO nā pīkī kolo nani wale nō he meaʻoluʻolu, puna super-y side dish. ʻIke wau he meaʻono loa ia ma kaʻaoʻao o ka moa a me nā moa o ka moa, akā,ʻaʻoleʻoe e manaʻo nuiʻia e kaʻu mau meaʻono. E nānā i nā kui me nā pulu lepo i hoʻomaka e hoʻomaka i ka'ālohilohi-makemakeʻoe i kēlā wahi momona ma waena o nā'ōpiopio-nui me nā pīniʻuʻuku, e lawe mau loa ia i mua o ke kanuʻana iā lākou, a me nā pūkole pūnaewele i hoʻomaka e hoʻololi .
E like me ka manawa e hana ai i nā pīni paka, pono e nīnau kekahi iāʻoe iho: He waiwai maoli nō ia i ke kumu o ka pālua? No ke aha e hele ai i kēia mau pilikia a pau o ka puhiʻana i nā beana mai loko mai o nā momona, e paila iki i nā beana, a laila e wehe i ka iwi o kēlā me kēia kui? ʻAe,ʻo kēia mau'ōpū e ulu nei i kaʻawaʻawa a me ka weheʻana iā lākou e hōʻike ana i kahi momona a me ka momona (ʻaʻole e hōʻike i ka'ōmaʻomaʻo'ōmaʻomaʻo!) I ka momi i loko. I keʻano o kēia meaʻai, kahi o keʻanoʻoluʻolu o ka'anetena aʻo kaʻono hoʻokahi o ka momi momona e'ālohilohi ana, eʻike ana au he pono ke hana mua. Inā loaʻa iāʻoe nā pāpū i ka lima, akā,ʻaʻole e hiki iāʻoe ke kū i ka haʻupuʻi lua, e nānā i kēia mau No-Shell Fava Bean recipes ,ʻo ia ka mea e kuke ai i ka pi, pākū a me nā mea a pau (ʻae, hiki keʻaiʻia nā pāpaʻa i ka wā iʻakoʻia pololei!).
Ka mea e pono ai
- 3 paona
- ka malo
- ʻO ka paʻakai maikaʻi o ka moana
- 2 punetēpē ka paʻakai
- ʻO kahi lepo maloʻoʻeleʻele eʻono ai
- No ka hoʻouluuluʻana (koho):
- Mint, minced
- Hoʻopiʻia, minced
- Pākeke, mīkini
Pehea e hana ai
- Wehe i nā pīni momona mai ko lākou mau'ōpena (kahi maʻamau kaʻaoʻao stringier i kēlā me kēia pulu, a hiki iāʻoe ke "kau" iā lākou ma ka weheʻana i kēlā string).
- E lawe mai i kahi ipu wai o ka wai i kahi ohe, e hoʻonui i ka paʻakai eʻono i ka paʻakai e like me ke kai. E hoʻopau i nā beana no kahi minute. E puhi i ka wai a me ka holoi me ka wai anuanu e hoʻomaha ai a hiki i ka māʻonaʻana o ka lāʻau.
- ae wehe i ka iwi mai kēlā me kēia bean (e nānā i nā kuhikuhiʻana ma kahi o nā māhele no ka weheʻana i nā piʻi kava ināʻaʻoleʻoe i hana ma mua).
- I loko o kahi pālahalaha nui ma kahi mahana wela, e hoʻoheheʻe i ka waiū. E hoʻomoʻi i ka pā a me ka kuke, e hoʻoulu pinepine, a hiki i ka manawa eʻoluʻolu ai nāʻaʻama, e pili ana i 3 mau minuke. E hoʻokuʻi i ka paʻakai a me ka pepa eʻono. E kanu me nā mea hou, inā makemakeʻoe, a lawelawe koke.
Holomua i mua: He mau mea maikaʻi kēia e hele ai, akāʻaʻole lākou e nui ka nui. Hiki iāʻoe ke hana i nā puhi a pau i kahi lā e hiki ai i ka lā e hiki mai ana a hoʻopaʻa i nā pā bala pālua, uhiʻia a'ōwili, a hiki i ka wā e mākaukau aiʻoe e hoʻokele.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 546 |
| Ka nui o ka momona | 6 g |
| Ka momona | 3 g |
| Ka momonaʻole | 2 g |
| ʻO Cholesterol | 10 mg |
| Sodium | 71 mg |
| Nā Carbohydrates | 88 g |
| Fiber Dietary | 34 g |
| Pāmua | 38 g |