Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 144
ʻAha - 2g
Kaomi - 24g
Paena - 8g
Ka Honua Wā 40 min
Prep 10 min , Cook 30 min
Nā lawelawe 8 (1 pākahi kēlā me kēia)
Inā loaʻa iāʻoe ka nui o ke koko, he mea maikaʻi loa ke pale aku i ka mila kēne aiʻole ka soup i kūʻaiʻia ma nā haleʻaina. ʻO lākou ka nui o ka sodoma, a inā he mau meaʻono ia, e momona i ka momona. ʻO ka pīpī pīpī ma kahiʻano nui i hanaʻia me ka mea momona, ka puaʻa, ka lihi, a me kaʻaila kawa, akā no kou ho'āʻoʻana eʻai i kaʻoihana maikaʻiʻole,ʻaʻole ia e manaʻo e nele.
ʻO kēia kīlaʻau, leekō, a me ke keʻokeʻa pīpī keʻokeʻo e hoʻouluʻia i ka mea hoʻoulu i nā leke kīʻaha a me kaʻuala i kukeʻia i loko o ka maila sodium ma lalo loa. A laila huiʻia nā pīni keʻokeʻo i loko, e ulu ana i keʻano'alaʻolu a me ka momona.
Nā meaʻai
- 1 teaspoonʻailaʻaila
- 3 cloves keleka,ʻokiʻia
- 1 leek,ʻokiʻia i ka hapalua o ka lōʻihi a holoiʻia
- 4 mau kīlala,'opihū a me ka hapalua
- 3 mau kīʻaha haʻahaʻa o ka sodium a me ka'ōpū puna
- 1 (15-'anea)ʻaʻole hiki ke hoʻohui i nā pīni keʻokeʻo
- 1/2 ¼ i ka waihona pepa 'uliuli hou
- Kāpenaʻia, kaʻiʻo kalo
- ʻO nā chives i kohoʻia
- ʻO ka yogurt Kalāʻau Nonfat
Hoʻomākaukau
- ʻO kaʻaila hehi ma kahi wela nui ma lalo o kahi ipu lepo.
- Hoʻohui i nā leka a mālama i nā kīʻaha no kekahi hoʻohana hou. E hoʻomoʻi i ka'āpana keʻokeʻo o nā leka a me ke kāleka i ka ipu iʻa a me ka kuke, e hoʻonāukiuki, a hoʻopauʻia. E hoʻoula i kaʻuala a me kaʻaila a hoʻoulu, a uhiʻia, a hiki i ka wa eʻoluʻolu nā lelala, i kahi 20 mau minuke Wehe i ka wela a hoʻololi i nā mea a pau i kahi mea holoi. E hoʻonui i nā piʻi keʻokeʻo a me ka pepa a me ka huiʻana a hiki i ka laumā
- E nininiʻia i loko o ka paila me ke pāʻaniʻana i kēlā me kēlā me kēia'āpana o ka yogurt, kahi teaspoon o chives, a me kahi teaspoon o ka puaʻa i'ōwili (koho).
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
ʻO kēia māla maikaʻi o ka'ōlaʻiʻuala e hāʻawi i ka nui o ka mea kanu a me ke kanuʻia o nā lāʻau a hiki ke hanaʻia he vegan ma o ka hoʻohanaʻana i kaʻaila. Ināʻaʻoleʻoe he meaʻai,ʻoluʻoluʻole e hoʻokuʻu i kāu kānana me kahi dollop o ka Greek gourk yogurt, he wahi liʻiliʻi o ka puaʻa baʻa, aʻo ke akua no ka meaʻoi aku kahiʻoi aku.
No ka waiʻole, haʻalele i ka yogurt.
Nā lawelawe a me lawelawe lawelawe
Inā makemakeʻoe i ka puʻu o ka pupuhi, waiho ka hapalua o nā bean a me ka hapalua o nāʻuala i ka hoʻohuiʻana, a hoʻokuʻu iā lākou i ka hopena.
Mālamaʻia kēia meaʻono me ka hoʻopihaʻana i kaʻaina awakea me kekahi saladiʻaoʻao a ma luna iho paha. Hana ka papahele i kahi nui nui, no laila hiki iāʻoe ke mahele i kaʻai no ka pule āpau.