Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 78
ʻAha - 3g
Kāpena - 10g
Paena - 4g
Ka Honua Wā 30 min
Prep 5 min , Cook 25 min
Nā lawelawe 6 (1/4 kapu pākahi)
Hiki iāʻoe ke hoʻopau i kahi pōʻai a me ka pōloli i ka 30 mau minuke ma hope? ʻO ka hoʻohuiʻana i ka protein a me ka fiber i kāu hanaʻaina e kōkua iāʻoe e noho piha a ikaika no ka lōʻihi. He nui nā meaʻai hauʻoli, e like hoʻi me nā māmā a me nā hana lehua, a nele i kēia mau meaʻai a he mau kiʻekiʻe loa lākou i ka sodium . ʻO nā pīpī'ōpiopio'ōpiopio kahi meaʻono e kōkua ai iāʻoe e hoʻopiha i kou mauʻonaʻona me ka paʻakaiʻole a me nā meaʻai'ē aʻe. Hoʻopiliʻia kēia mau'ōpū mīni paʻakikī me kahi meaʻala, hawī a me ka pua pīni no ka nui o kaʻono o ka meaʻai.
Nā meaʻai
- 1 hiki (15 o unces)ʻaʻole i hoʻokomoʻia i nā moa paʻakai, holoiʻia a holoiʻia
- 2 teaspoons kaʻaila pīni
- 3 teaspoons harissa hoʻoulu
Hoʻomākaukau
- ʻO ka umu hehi a 400F. E laina i kahi pepa e'akena me ka loleʻala.
ʻO ka mīkini pa'ū me nā kāwele pepa a me ka hiki iāʻoe. E hoʻomoʻi i ka moa i kahi ipu a hoʻomoʻiʻia me ka hinu pīkī. E hohola ma luna o ka pepa bakena i kahi papa.
ʻO ka moa o ka moa he 20 a 25 mau minuke a hiki i ka wā i maʻaʻole. Laweʻia mai ka umu a kau i ka moa i loko o kahi pola.
Hoʻouluʻia me ka harissa e hoʻolimalimaʻana a hiki i ka wā i uhiʻia. E hohola hou i kahi pepa bakena e hoʻomaʻalili ai.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ināʻaʻoleʻoe i kaʻona pīni, e hoʻohana i ka olive, avocado, a me ka hinu canola.
Hiki iāʻoe keʻalani i kēia mau moa me kekahi mau mea'ē aʻe āu i makemake ai, akā koho i nā meaʻalaʻole me ka paʻakai i hoʻohuiʻia e mālama i ke kahe o ke koko.
Nā lawelawe a me lawelawe lawelawe
ʻO ka chickpeas maloʻo a hiki iāʻoe ke kōkua iā lākou e maʻalahi.
Hiki iā lākou ke hana i mua o ka manawa a ma mua o ka hapaʻana i ka Lāpule e hāʻawi iāʻoe i nā hebedoma maikaʻi e loaʻa i ka hebedoma. Hiki iāʻoe ke hoʻohui i kēia mau moa i nā meli a me nā hulu i mea pani no nā kūkeke.