ʻO ka wahine Malak wahine (aʻo ka wahine palak, inā makemakeʻoe) he meaʻai meaʻai a me ka mea kanuʻoʻoleʻa'Āinaʻohe a me ka pua i loko o kahi meaʻai paʻakai. Ma kēiaʻanoʻai, ua pīpīʻia ka palak a me ka wahine i ka meaʻala o nā meaʻala likeʻole me nā kumino cumin, coriander, chili, turmeric a me kahiʻano meaʻai. Hiki iāʻoe ke haʻalele i ka momona, ināʻaʻoleʻoe he kumu no ia mea, me ka hoʻololiʻole i kaʻoiaʻiʻo o ka pā.
Ma muli o ka hoʻohanaʻana o kēlā palaki wahine i kaʻailaʻaila ma mua o ka ghee, he meaʻai, mea vegan a me ka'ūponaʻole (pono e hoʻomaopopo i ka pailaʻole o kāu mau meaʻala).
No kahi kīʻaha spicier, e'ānai i kekahi mau'ōpala keʻokeʻo i loko o ka hui me nā kumini cumin i ka haʻina mua, aiʻole no kahi meaʻole-vegan, hiki iāʻoe ke panuki i kahi'āpana Indian pane pane (aiʻole he kāpena kaomi kāpili kaomi ) e hana ai he palak wahine paneer.
E hele i lalo no kahi meaʻai meaʻai a me ka meaʻai maʻamau no ka ho'āʻoʻana ma ka home.
Ka mea e pono ai
- 3 teaspoon punaʻai
- 1/4 teaspoon cumin
- 1/2 ka'ōmole maʻemaʻe puree
- 4 mau kīʻaha hou a iʻole ka pahu he 1 i ka'ōniha'ōpiopio, i hōʻoleʻia
- 2 teaspoons coriander lulupa
- 1/4 teaspoon chili lūlū
- 1/4 teaspoon. garam masala
- Hoʻopiliʻia ka puehu turmeric
- ʻO ka paʻakai, eʻono
- 1 teaspoon tamarind paste
- 1 ka'ōmaʻomaʻu'ōmaʻomaʻo, aiʻole i ka paʻi a me ka paʻakai
Pehea e hana ai
Ma kahi o ka wela wela, e kau i kaʻaila i loko o ke kōkomo a hoʻokomo i nā kumulāʻau cumin. E hoʻokuʻu i ka kumuma cumin i "pop", aʻo ia e lawe ai i hoʻokahi minute aiʻole paha.
Ma hope o ka pāʻana o nā kumuma cine, e ho'ēmi i ka wela i ka mean, a laila e hoʻokomo i ke puree puree, e hoʻouluulu e hui maikaʻi. A laila, e hoʻohui i ka'ōnihi a me ka wela a hiki i ka wiliʻana o ka'ōnihi, i kahiʻumi a heʻumikumamālima mau minuke.
Ke pau ka'ōnihi, e hoʻonui i ka meaʻala - ka coriander lulukulu, kaʻaila chili, karamala masara, kaʻaila turmeric, ka paʻakai, a me ka momona pāʻani, e hoʻopili maikaʻi e hui pū.
I ka manawa e hui maikaʻiʻia nā meaʻala, e hoʻokomo i ka'ōmaʻa'ōmaʻomaʻo a kuke i ke kuke no 5 mau minuke aiʻole a hiki i ka hoʻonāʻana, e hoʻouluulu ana inā pono.
E lawelawe i kāu'ōʻaiwi India a me ka peas me ka wela a me ke kī.
E like me ka hana 'ana i nā mea'aniani Indian i like me kēia palak wahine? Eia kekahi mau meaʻaiʻai meaʻai a me nā meaʻona vegan e ho'āʻo ai:
- ʻAiʻia nā meaʻai pāʻani sambar
- ʻAiʻia nā samosasʻaiʻole me ka pua a me nā uala
- ʻAiʻia ka niu e nā mea kanu
- Homemade vegan naan (Indian flatbread)
- Nā mea kanu'alapuni-ulu i hoʻomoʻiʻia (kekona)
- Pākuʻi pane pane pakoras
- ʻO nā tangori India-ka mea i puhiʻia i ka tofu
- Aloo wahine (Indian pipi a me ka pua
- ʻO kahiʻoihanaʻaiʻai India paha
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 100 |
| Ka nui o ka momona | 4 g |
| Ka momona | 0 g |
| Ka momonaʻole | 3 g |
| ʻO Cholesterol | 0 mg |
| Sodium | 166 mg |
| Nā Carbohydrates | 13 g |
| Fiber Dietary | 5 g |
| Pāmua | 6 g |