ʻOiwi Black Bean Chili Recipes

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 384

Kaona - 4g

Kāpena - 57g

Paena - 32g

Ka Honua 390 minuke
Prep 30 min , Cook 360 min
Nā lawelawe 6

Keʻike nei i ka manawa e hana ai i ka meaʻai maikaʻi no kaʻohana e paʻakikī i kekahi manawa,ʻoiai me nā hana'ē aʻe. Akā, hiki i kēiaʻaiʻai ke hāʻawi iāʻoe i kahi hopena maikaʻi i ka manawa liʻiliʻi. Pehea e hiki ai kēia?

ʻO ka mea mua, ke hana neiʻoe i kāu kālepa kūʻai a ke kau mua i kāu manawa e loaʻa ai ka manawa. ʻO ka lua, ke hoʻoneleʻoe i nā meaʻai likeʻole i loko o kaʻeke balota e hoʻopau ai inā makemakeʻia. ʻAkolu, ke hana neiʻoe i kahi hoʻolālā no ka wā e pono aiʻoe i kēiaʻai. Keʻikeʻoe i kahi lā o ka hebedoma e pono ai ka wikiwiki wikiwiki, kauʻoe i kāuʻeke balota i meaʻai i loko o ka fīkoina e pale aku iʻelua lā ma mua. I ke kakahiaka e noiʻoe i ka meaʻai wikiwiki a me ka meaʻai, kauʻoe i ka mea hana i loko o ke kumukūpī aiʻole ka mea kuke kuke , e uhi iā ia, e hoʻohuli i kahi haʻahaʻa, a hele.

ʻO ka uku uku? Hikiʻoe i ka home i kahi hale e puhi ai i nā'aleli nani aʻikeʻoe e hiki iāʻoe ke hānai i kouʻohana ma waena o nā hana, nā haʻawina home, a me nā hālāwai'aleʻa. Ua hauʻoli kekahi poʻe i ka hanaʻana i nā mea leʻaleʻa i kēia manawa i ka manawa hoʻokahi me ka pahuhopu o ka loaʻaʻana o nā meaʻai manuahi i loaʻa no ka wiki. Ma kēiaʻano, heʻuʻuku mea kūʻai kūʻai a me ka wā kūpono e pono ai i loko o ka hebedoma.

Nā meaʻai

• 1 pākī ka pākī
• 1 28-'anea he mea kanu o ka'ōmato
• 2 15-o nāʻene i piha i nā pīniʻeleʻele, iʻeliʻia a holoiʻia
• 1 14.5-hiki i kaʻaʻai he mea kanu o nā mīmaki paona,ʻole i kāpaeʻia
• 1½ kīʻaha o ka hua baʻi
• 2 cloves o ke garlic, minced
• 1 punetune o ka paprika
• 1 punetune o ka malolo
• 2 teashi o ka kumini cumin
• 1 1/2 teaspoon o ka'āina oregano
• 1/4 teaspoon o nā'ōmoleʻulaʻulaʻulaʻula

Hoʻomākaukau

1. E lepili i kahiʻeke balota me ka inoa o kāu meaʻai, ka lā, a me nā kuhikuhi o "Defrost in pot pot in low for 6-8 hours."
2. Inā loaʻa iāʻoe kekahi, e hoʻohana i kahi mea'ilika nui e kōkua ai i kāu pēke i kākoʻoʻia e like me kāu e hoʻonui ai i kāu mau mea.
3. E hoʻopili i nā mea a pau i kāuʻeke i kauʻia a hoʻokuʻu.
4. Inā makemakeʻoe e hoʻomākaukau i kēia chili, eʻae i kāuʻeke o nā meaʻai e hoʻopau i loko o ka pahu fri.
5. A laila hoʻohui i nā mea i loko o kaʻeke i kāu pūlaki mālie, e kau i ka uhi, a kuke i kahi haʻahaʻa noʻeono aʻewalu mau hora aiʻole a hiki i ka 165 mau haʻawina Fahrenheit.

1. E hoʻokaʻawale i ka pipi, e haʻalulu, a lawelawe me ka tīni kuʻupuʻu a me nā pāʻani punahele'ē aʻe.
2. No nā hualoaʻa maikaʻi, e hoʻohana i kāuʻai papa hauʻona i loko oʻekolu aʻehā mahina.