Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kāleka - 410
Kaona - 22g
Kaomi - 38g
Paena - 20g
Ka lōʻihi manawa 45 min
Prep 45 min , Cook 0 min
Nā lawelawe 4 (2 roll + 2 T kānana i kēlā me kēia)
ʻO ka loaʻaʻana i nā māmā ma kahi āu e hiki ai, he kī ia i kahi ola olakino a maikaʻi. Me nā huaʻona a me ka tofu i hoʻopiʻiʻia i loko o kēia mau'ōwili, hiki ke hōkūʻia ka hōkū o ka papahele ma o ka'anikomo keʻano.
ʻAʻole hiki ke heluʻia ka pīkī pīnopii e like me ka manawa a me ka'ōmole i loaʻa i ka'ōpū, ka mea e hakakā ana i ka nausea, nā lūlū hoʻomalu, a hiki ke hana i kahi palekana e kū'ē i ka kanesa.
Nā meaʻai
- 1 14 mau'unema i hōʻoia pono i ka'eneʻi, ua hoʻoulu
- 3 punetēpō nāʻanoʻeleʻele blackhesame
- 2 kāloti koʻikoʻi
- 4 pākani liʻiliʻi
- 2 kīʻaha kapu
- 1/4 ka ipu cilantro
- 8 pepa pepa laiki / paipai wai puna
- 1/3 kīʻaha pīkī pīpī (ʻaila a iʻole kaʻaila)
- 3 punetēpelā hānai aiʻole kaʻaila soy
- 1/2 teaspoon soname hinu
- 1/4 teaspoon ka'ōpū'āina
- 2 punetēpō ke kōkoʻomaʻu koko a me ka meli maʻulu
- 2 punetēpō ka wīniki raiki
- 1/2 teaspoon chili kele nakai
Hoʻomākaukau
1. E kāomi i ka tofu ma ke kāpiliʻana i ka poho ma kahi kāwili kīʻakai maʻemaʻe a kau i kahi skillet me kahi nui (e like me ke kōmato nui) ma luna o ka skillet. E noho no 15 mau minuke he 20. Wehe i ka tofu aʻoki i nā hui.
2. E kau i nāʻanoʻano sesame ma loko o kahi panal ākea a e hoʻohuli i nā kiʻikuhi o kēlā me kēia māhele i nā kumukūʻau sesame, me kaʻoluʻolu e paʻi i nāʻanoʻano i ka tofu.
3. Julien i nā kāloka aiʻole eʻoki iā lākou i nā'āpana lahilahi.
Eʻokiʻoki i nā maʻi ula aʻoki i ka'ōina. E mālama pono i nā lāʻau.
4. I ka'ākoakoaʻana: E hoʻomākaukau i kahi pola o ka wai wela piha a kau i kahi kāwele kuke ma ke pā. Ke hana me kahi raiki hoʻokahi i ka manawa, e hoʻonoe i ka wai i loko o ka wai no kahi o 15 a 30 mau kekona e hoʻonuanu. E kau i ke kaʻa lole. E kau iʻelua mau'āpana o ka tofu i waenakonu o ka'ōpuni me ka liʻiliʻi o nā kāloti, ka palu, a me ka'ōniʻi me kekahi mau lāʻau. Ma ka papa a me ka lalo o ka mea e hoʻopili ai i ka pokapū, e kahakaha i ka'ōpala pololei ma luna o ka hoʻopihaʻana, a'ōwili e like me kahi burrito a kū pono i kekahiʻaoʻao. E hana hou me nā hoʻopihapiʻi hou a me ka hoʻopihaʻana.
5. E hana i ka'anaki: E hui pū me ka waiʻu pīnī, ka tamari, ka sesame kaʻaila, ka'ōpū, ke koko, ka vīneka a me ke kalo keleka. E hoʻonā a hoʻololi i nā kauʻana e like me ka mea e pono ai.
6. E lawelawe i nā'ōmole me nā kānanaʻenehana ma luna o kahi pāpale, aiʻole e hoʻokomo iā lākou i loko o ka pahu pale no kaʻaina awakea.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
E lawelawe i kēia mau kauwela kau me kēlā me kēia kānana makemake e makemake ai! E ho'āʻo iā lākou me kahi mīpīʻulaʻula pāpaʻa a iʻole ka melemele a me kaʻae kukoma. Hāʻawiʻia kahi humuhūʻulaʻula i ka nui o ka fiber, ka huaʻaila A , a me ka pālolo pālolo, akāʻo ka meaʻeleʻele Helene Greek e hāʻawi aku i ka nui o ka mea konaika a me ka protein.
ʻO ka pāʻaniʻana me nā nūnū a me nā nalu maʻamau e noho i kahi pālahalaha e hiki ai iāʻoe keʻoliʻoli i nāʻano likeʻole o kāu mau punahele punahele, a me ka laweʻana iā lākou i kouʻano a me ka manawa o ka lā. Malia paha heʻoi aku ka māmā a me ka paʻi ka maikaʻi no ka waenakonu o kahi lā hanaʻoihana,ʻoiaiʻo ka mahana,ʻoi aku ka meaʻono i kūpono no ka hopena hoʻomaha o ka lāʻaina.
Nā lawelawe a me lawelawe lawelawe
E ho'āʻo e hoʻohui i kēia meaʻai me ka puʻu. E noʻonoʻo i ka gazpacho malulu i ke kauwela a me ka mahana mahana a me ka miso ma ka hāʻule a me ka hoʻoilo.