Keʻimi nei i kahi pilikō maikaʻi maʻalahi e hana ai ma ka home? E ho'āʻo i kēia. ʻO kēia huaʻona maʻamau wale nōʻole, ka waiū a me ka vegan e hui pū me ka tofu me kekahi mau'alela huʻu, keleka, hamoha a me nā'ōmato a me ke kāpaʻano tapaka paʻakikī no ka meaʻai maikaʻi e hoʻomaka ai i ka lā. Ua lakoʻoe i ka protein mai ka tofu, a ua nui ka momona e hoʻopiha iāʻoe me ka fiber, no laila ua maʻalahi kēia pilikino wīwī maikaʻi i ka palaoa no ka meaʻai a me ka meaʻono. ʻO nā mea a pau loa me kekahi mau mea'ūpī liʻiliʻi a me ka hīnaʻi vegan, ināʻoe i kekahi lima, aiʻole, e hoʻomoʻi i kahi salsa a guacamole inā makemakeʻoe.
E like me ka hana 'ana i ka meaʻai a me ka mea'alamaʻi kala kukritos? Hiki paha iāʻoe ke ho'āʻo i kēia meaʻaiʻole, iʻa a me ka pīpī kakahiaka burrito a iʻole ia mea kanu meaʻai āpau i burrito me ka hua.
Ināʻaʻoleʻoe i maopopo he aha ka vegan, e makemakeʻoe e nānā i kēia māhele'ōlelo maʻalahi maanei , a ināʻoe eʻimi ana i nā mea hou vegan, eʻikeʻoe he nui nā meaʻona vegan ma kahi.
Ka mea e pono ai
- 4 pākī palaoa (hoʻomāmā maikaʻiʻia)
- 3 'aila puna puna (aiʻole kekahiʻanoʻaila o kaʻaila)
- 1 clove keleka (minced)
- 1/2ʻoki (huki)
- 1 mau paona a iʻole hoʻonui houʻia (kāwiliʻia, a laila'āpala i loko o nā cubes 1)
- 1/2 kīʻaha ('āpope)
- 1 uluʻumu nui (kālaiʻia)
- 1/8 tsp turmeric
- hoʻopiʻiʻia ke kuʻina Tabasco (aiʻole eʻono)
- ka paʻakai (a iʻole keʻono)
- pepa pepa (aiʻole eʻono)
- Kōʻano: ka meaʻonaʻole i ka waiʻu
- Kōʻano: ka liʻiliʻi, ka'āpala
Pehea e hana ai
E hoʻopili i nā'āpana hehi palaoa ma ke kapuahi a iʻole ka mīkini kapuahi a hiki i ka mahana a māmā.
I ka papala nui a iʻole ka pākī, e kanu i ke kāleka a me kaʻaila i kaʻaila aila no hoʻokahi minute aʻelua paha, a laila e hoʻopau i ka tofu, nā hamo a me nā'ōmato a me ka kuke, pinepine pinepine, no ka 4-6 mau minuke, a hiki i ka manawa e ' 'ōmole a kuke.
Holoʻia ka pan mai ka wela. E hoʻoulu i loko o ka pīpī a me kekahi mau papa o ke kuʻi o Tabasco, a laila manawa ke aloha me ka paʻakai a me ka pepa, eʻono.
E kau i nā mea kanu o ka tofu a me ka hoʻopiliʻana i ka'ōpala i loko o kēlā me kēia'ōpala kawa. I luna me kaʻalaniʻalani a me ka vegan cheese inā makemakeʻia, a laila e hoʻopuka i kāu mau burritos a lawelawe i ka wela. Hiki iāʻoe keʻike i ka nui o ka tofu a me nā koa e hana i nā meaʻoi aku ma mua oʻehā mau diaritos, ma muli o keʻano o kāu hana.
No ke kāpiliʻana i kāu burritos, e kau i kahi papa o ka hoʻopihaʻana i ka lālani ākea ma lalo o ke kikowaena o ka tortilla, e waiho ana i kahi o 2 iniha ma nā wēlau. A laila, e hoʻopau i kēlā mauʻaoʻao (kaʻaoʻao'ākau a me kaʻaoʻao hema) i loko, a laila e'ōwili i ke burrito mai ou aku.
E nānā hoʻi:
- Nā mea hou tofu
- Nā meaʻai hou meaʻai
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 1523 |
| Ka nui o ka momona | 50 g |
| Ka momona | 14 g |
| Ka momonaʻole | 16 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 3,096 mg |
| Nā Carbohydrates | 219 g |
| Fiber Dietary | 17 g |
| Pāmua | 49 g |