ʻO kahi'āpana pahupau i hanaʻia me ke kiʻekiʻe o ka fiber a me ka maneke kiʻekiʻe-protein , ka paʻi, ka basil a me ka mint. Hona i nā meaʻai, nā meaʻaina, a iʻole ka manawa awakea pale manawa. ʻO Freekeh kahi palaoa kahiko kaulana. Makemake wau i kaʻae momona a me ka lau nahele, akā inā makemakeʻoe e hoʻopihapiha i kahi'āpana, e hoʻomoʻi i kahi moa chickenas a me ka pahu kukui, a hoʻokiʻekiʻe aʻe i nāʻolivaʻeleʻele. E koli i kēia kapa me ka hummus a me ka pita māmā no ka māmā a me ke awakea.
Ka mea e pono ai
- 1 ka kīneke
- 2 1/2 kahe wai
- 1/4 kaʻailaʻaila
- 1 kaʻina kaʻina wai lemon
- 1/4 ke kīʻahaʻai (kahi hou,'ālaʻi maikaʻi)
- 2 punetēpeli mint (kahi maikaʻi, maikaʻi maikaʻi)
- 1/4 Basil Basil (maikaʻi maikaʻi)
- 3ʻalaniʻeleʻele (ka liʻiliʻi liʻiliʻi)
- 16 mau mākeke (kahiʻoki a iʻole 3 mau mīma roma, i hoʻolimalimaʻia)
- paʻakai ka paʻakai (ka paʻakai kai a me ka paʻakai paʻakai)
- pepaʻeleʻele keʻono
Pehea e hana ai
- E hoʻomākaukau i ka lawkeh e like me nā kuhikuhi o nā pahū, eʻeli maikaʻi.
- E hoʻokuʻu i ka malohi e hoʻomaha iki, a laila e hoʻoulu me kaʻailaʻaila a me ka wai lemon.
- E hoʻohui i ka manuahi me ka paʻi pāʻakai, mint, basil a me nāʻailaʻeleʻele a hiki i ka wā e hui pūʻia.
- E hoʻomoʻi i nā'ōmato a me ka manawa me ke aloha (ʻaʻole e paʻi!) Me ka paʻakai a me ka pepa.
He maikaʻi loa ka nohoʻana o Tabouli i ka manawa e noho ai ma mua o ka lawelaweʻana, eʻae i nā hua e pua maoli. Hoʻomaha hou ma mua o ka lawelaweʻana, a makemakeʻoe e wikiwiki e hoʻoponopono i ka hoʻouluʻana inā pono.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 283 |
| Ka nui o ka momona | 15 g |
| Ka momona | 2 g |
| Ka momonaʻole | 10 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 125 mg |
| Nā Carbohydrates | 37 g |
| Fiber Dietary | 12 g |
| Pāmua | 8 g |