ʻAla Lehua Jalapeno Soup

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 144

ʻAha - 3g

Kāpena - 26g

Paena - 8g

Ka Honua Wā 40 min
Prep 10 min , Cook 30 min
Nā lawelawe 4 (1 kapu kēlā me kēia)

ʻO ka kauwela ka manawa kūpono e hoʻohana ai i nā mea hou. ʻO ka hoʻonuiʻana i nā hua a me nā huaʻai i kāu meaʻai, he mea nui ia i ka hoʻohaʻahaʻaʻana i ke kahe o ke koko. Hāʻawi lākou i ka pāhare pāpona, magnesium, a me ka fiber, i nā meaʻai nui no ka mālamaʻana i kou naʻau.

Kūpī kēia kānanaʻai hōʻoluʻu i nā kānana kauwela a me nā mea kanu aʻa, no kaʻai hou a me kaʻono i hoʻopiha pūʻia i ka protein no ka hoʻohuiʻana i ka Greek yogurt. Eʻai iā ia iho no kaʻaina awakea maikaʻi, aiʻole heʻelua me ka saladi a me ka maʻisiki no ka meaʻai nui.

Nā meaʻai

• 1 teaspoonʻailaʻaila
• 3 cloves kele, minced
• 1ʻakika liʻiliʻi liʻiliʻi
• 1 pāpale jalapeno, nā hua a me ka paila
• Ua pau i nā pepeiaoʻehā o ka palaoa, nā kernels
• 1 ka'ōmole mai i kaʻaila
• 1/2 ¼ i ka waihona pepa 'uliuli hou
• 1/3 ke kīʻahaʻaina Karikimaka
• 1/4 ka waiʻaila waiu (aiʻole
• ka waiū o ka koho
• )
• 1 'āniʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻomaʻu

Hoʻomākaukau

1. ʻO kaʻaila hehi ma luna o ka mahana wela i loko o kahi kōpana nui. E hoʻomopala i ke ālaʻi, kaʻaila, a me ka jalapeno a eʻaila a kuʻalulu, 5 a 10 mau minuke.

2. E hoʻopili i ka palaoa, kaʻaila, a me ka pepa. E uhi a hoʻokuʻu i ka 10 a 15 mau minuke. Holoʻo mai ka wela a hoʻomaha i kahi 20 mau minuke.

3. E ninini i ka wai a me ka hapalua o nā meaʻai i loko o ka mea hoʻonomi i ka meaʻai. Hiki i ka mīmū, a laila e hoʻokuʻi hou i ka paila me ka mau huaʻono.

4. I loko o kahi kīʻaha, pākī a me ka waiū. E hoʻomoʻa i ka palaoa i loko o ke kōmā a hoʻomehana i ka mahana wela a hoʻopumahanaʻia.

1. E mahele i ka'ōpala i loko o nā ipu. E kāpili me ka'ōmaʻomaʻa ma mua o ka lawelaweʻana.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

Hiki iāʻoe ke pani i nā kānana kānana no ka hou ināʻaʻole i ka wā, i hiki ai iāʻoe keʻoliʻoli i kēlā me kēia makahiki āpau. ʻO ka mea maʻamau,ʻo ka palaoa paʻi e like me ka meaʻai, no ka mea, ua maloʻo ke kiʻekiʻe.

Nā lawelawe a me lawelawe lawelawe

E makaʻala i ka hoʻohuiʻana i nā waiʻona. E leʻaleʻa ia i ka mahana mahana a iʻole e nui ana ka paakiki i loko o kāu paila. Hoʻopiha i ka paila ma luna o kahi wela wela ma luna o ka pahu.