E nānā ana i ka homemade me ka mea hoʻomoʻa maikaʻi i ka palaoa bale? Ua loaʻa iāʻoe! ʻO kēia meaʻai meaʻai a me ka meaʻono a me kaʻole kalo ua hanaʻia i ka palaoa me ka bale, kāloti, kāpena, zucchini a me nā tōmomo canned, a ua hoʻolimalimaʻia me kaʻaila, kekale, ka pāhiri pāʻani a me nā hoʻolālā Italia.
Hāʻawi kaʻilima a me ka'āhiu o ka bale i ka hoʻomehanaʻana a me ka hōʻoluʻolu i kēia meaʻai meaʻai manuahi a me ka meaʻai. ʻOiaiʻo ka meaʻai e manaʻo nei e hoʻolapalapaʻoe i kēia baila bale no 30 mau minuke,ʻoi aku ka maikaʻi inā loaʻa iāʻoe ka manawa e hoʻomohala ai i ka lōʻihi, no ka mea, ke hoʻolālā nā meaʻai i ka manawa. ʻO kēiaʻano meaʻai o ka bale a me kaʻohiʻai he mea momona, meaʻaiʻole a me ka vegan.
Inā makemakeʻoe i ka kukeʻana me ka bale, makemake paha oe e ho'āʻo i kahi mau meaʻai meaʻai a me nā mea leʻaleʻa maikaʻi loa , aiʻole, e hoʻopuka i nā'ōpū hou a meʻoe a me nā kīʻahi kahiko , e like me kaʻalo a kani paha. A iʻole, eia kekahi mau meaʻai meaʻai ma ka meaʻai .
Ka mea e pono ai
- 2 tbsp. aila olila
- 1 'ōlaku ka liʻiliʻi, hoʻonani
- 2 cloves kele, minced
- 8-9 mau ipu wai
- ka'ōpū puna
- 3/4 kaona bale, kāpaeʻoleʻia
- 2 kāloka,ʻaʻahu
- 1 1/2 kīʻaha kāpena, i hoʻopiliʻia
- 1 zucchini, pāpaʻi
- 1 24-au. hiki iā ia ke hana i nā'ōmato
- 2 lau
- 1/4 ke kīʻaha pāʻani pāʻani OR 1 tsp hōʻoluʻolu Italia
- ʻO ka paʻakai a me ka pepa eʻono (ʻo ka paʻakai o ka moana aʻo ka paʻakai paʻakai ka maikaʻi loa)
Pehea e hana ai
- ʻO ka mua, i loko o ka ipu nui a me ke kohua nui, ka leutee a me nā'okena i'ōwiliʻia i kaʻailaʻaila no 4 a 5 mau minuke, a hiki wale i ka'aluʻolu iki.
- E hoʻopili pono aku i ka'ōpū puna aiʻole ka wai me ka bale, nā kāloti kaʻi, ke kāpena keʻoki, zucchini, nā'ōmato kōpiopio, a me nā lālā bay a lawe mai i kahi māmā māmā ma luna o ka mahana wela.
- A laila, e hoʻopili i ka pāʻani hou a i ka hoʻolālāʻEnelani, a me kahiʻano paʻakai a me ka pepa. E ho'ēmi i ka wela a me keʻano haʻahaʻa, a hoʻouhi i ka'ōpena a me ka ipu.
- E hoʻokuʻu i ka paila eʻaila a hiki i ka wa e'alupalu ai ka bale , e pili ana i 30 mau minuke, aʻoi aku ka lōʻihi inā loaʻa iāʻoe ka manawa, e hoʻonāukiuki i kekahi manawa. Eʻai, a hoʻololi i nā mea eʻono e makemake ai e like me ka makemake.
- E hoʻomanaʻo i ka weheʻana i nā lālā kai ma mua o ka lawelaweʻana.
- Ināʻaʻoleʻoe eʻai i ka meaʻino, hiki paha iāʻoe ke hoʻokiʻekiʻe i ka'ōpala bale me kekahi pā Parmesan hou i kaʻulu pono i ka lawelaweʻana. A iʻole, inā eʻai anaʻoe i ka meaʻino, e ho'āʻo i ka puʻuwai momona o ka mea hū leʻaleʻa ma luna.
E hoʻomaopopo he maikaʻi kēia mau meaʻai i nā lawelawe, ma kahi o 6-8, no laila e hoʻolālā i ka loaʻaʻana o kekahi mau mea.
E like me kēia meaʻaiʻai meaʻai a me ka'ōpala o ka'ōpala i ka'ōmaila. Eia kekahi mauʻoihana olakino e ho'āʻo ai , a eia ka meaʻoi aku i ka palaoa bale e ho'āʻo ai
Like me nā meaʻonoʻole meaʻai? Eia nā manaʻoʻai meaʻai a me nāʻano vegan soup e ho'āʻo ai:
- 10 mau ala e hana ai i ka'ōpalaʻai
- ʻO ka hapanui o nā meaʻono i ka heluhelu
- 7 mau ala e hana ai i ka'ōpiopio
- He 10 me keʻano nui o ka meaʻai meaʻai maʻemaʻe
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 184 |
| Ka nui o ka momona | 5 g |
| Ka momona | 1 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 883 mg |
| Nā Carbohydrates | 30 g |
| Fiber Dietary | 7 g |
| Pāmua | 8 g |