Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 107
ʻAha - 3g
Kaomi - 16g
Paena - 5g
Ka Honua Wā 5 min
Ma mua o 5 min , Cook 0 min
Nā lawelawe 6 (1/4 kapu pākahi)
Ma ka wāʻole, hiki iāʻoe ke hōʻino i kouʻano like me kahi hummus-like e hoʻopili waleʻia me nā mea liʻiliʻi wale nō aʻaʻole e hāʻawiʻia i ka paʻakai. He mea maʻalahi ka hoʻoliloʻana i kēia meaʻono, maikaʻi ka rosemary olive olive i ke kalo i ka home, a he meaʻono ia i ka hoʻolimalima kūʻaiʻole -ʻaʻole nui ka sodium a meaʻai'ē aʻe paha.
He nui nā meaʻala mai nā mea kanu a me nā meaʻala, no laila,ʻaʻole pono ka paʻakai. Hiki iāʻoe ke noʻonoʻo e pili ana i ka paʻiʻana iāʻoe i ke komoʻana i nā momona māmā a iʻole nā kānanaʻai'āhiu holoʻokoʻa no kahi hānaiʻai e hoʻopihaʻia i nā mea kanu o ka mea kanu, fiber , a me ka momona maikaʻi.
Nā meaʻai
- 1 hiki (15.5 'aiwa) low-sodium pīni keʻokeʻo, holoiʻia a holoiʻia
- 1 clove kele
- 1 lemoni liʻiliʻi,ʻikeʻia
- 1'eneʻena ka'eliʻoki i ka rosemary hou
- 1 punetune ka wahineʻaila poni
- 1/2 teaspoon pepa pepa hou
Hoʻomākaukau
- E kau i nā mea a pau i loko o ka meaʻai aiʻole ka mea holoi. ʻOhu a'āleʻa.
- E lawelawe me nā hua liʻiliʻi a iʻole nā kānana'ōhiʻi piha no ka pāʻaniʻana.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Kūlahilahi nā piʻaʻeleʻele i ka loaʻaʻana i ka'ōpū bean. E nānā iʻole e hoʻohuiʻia i ka paʻakai a me nā māla lilaʻaiʻole o Northern, Navy, a me Cannellini Beans-ua hāʻule lākou a pau ma lalo o kaʻaina keʻokeʻo keʻokeʻo a ua like ko lākou waiwai kūpono.
No ka meaʻoi aku ka hopena o ka lau nahele, e hoʻohui hou i koume, ka pāhiri, a me ka oregano.
E hoʻonui i ka nui o ke kālaka inā makemakeʻoe i kahi'alala paʻakai ikaika.
Nā lawelawe a me lawelawe lawelawe
E lawelawe i kēia'opi me nā mea momona e like me ka kāloti, ka'iela, ka broccoli , ka puaʻaleʻaleʻa, aiʻole kekahi pepaʻelima maka. ʻO nā'ākī kupaʻohi ka mea maikaʻi loa.
Hiki nō hoʻi iāʻoe ke hoʻohana i kēia kohu like i ka sanwī ma kahi o ka mayonnaise a me ka sinapi. He meaʻono ka mea e hoʻonui ai i keʻano o nā meaʻai a pau a me nā meaʻono'ē aʻe ma mua o nā pākeke hanana.
ʻOiaiʻaʻoleʻoe e hoʻonui i ka paʻakai i ka pīpī, aia kekahi sodium i loko o nā pī bean. ʻO ka holoiʻana iā lākou ma mua o ka hoʻohanaʻana, hiki ke emi i ka māmā sodona ma kahi o 40 pakeneka. E huki wale iā lākou, a laila e hoʻopaʻa iā lākou ma lalo o ke kai mehana.