Hoʻokahi Hoʻokahi-Pot Vegan Chili

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 168

ʻAha - 3g

Kahulu - 30g

Paena - 8g

Ka Honua Wā 55 min
Prep 20 min , Cook 35 min
Nā lawelawe 6 (1 1/2 kapu i kēlā me kēia)

Nui nā mea e aloha ai e pili ana i kahi pipi. Ke hana ponoʻia, ua maʻalahiʻia me nā meaʻai kūpono maikaʻi e like me nā pīni waiwai, nā huaʻai, a me nā meaʻala. ʻO ka meaʻawaʻawa e lawe i kēia meaʻaila e like me ka momona, akā, loaʻa nā momona momona a hoʻonui i nā meaʻoi aku o ka fiber .

Hāʻawi ka'alalaʻala i keʻanoʻoluʻolu a me ka leʻaleʻa maikaʻi a me ka huʻiʻana o nā huaʻai hou a me nā kīpiʻa pūʻai i paʻiʻia i ka mana anti-inflammatory. No kahi lālā nui o kaʻaiʻana o ka mimino, e lawelawe pū me kahiʻaoʻao o ka laikiʻala liʻiliʻi.

Nā meaʻai

• 1 kaʻailaʻailaʻaila
• ½ e kapu ka'ulaniʻula, iʻokiʻoki
• ½ e kīʻaha i nā pepaʻalaniʻulaʻula,'āʻoki
• 1 ka ipu puaʻaleʻa,ʻoʻoki
• ½ʻai celery,'āʻoki
• ¼ teaspoon kosher paʻakai
• 1 clove garlic, minced
• 1 teaspoon ka kumini cumin
• ½ i kaʻaila a me ka wai
• 2 (28-'aneʻa) hiki ke paʻi i nā tōmato
• Hoʻoukaʻia ka 10-ounce i nā'ōmato me nā'aloʻula
• 1 punetēpulu kaʻaila
• ½ ½ kalaʻai paʻakai
• Hoʻomaʻaʻiaʻo 15-ounce i nā bean kidney, holoiʻia a holoiʻia
• 15-'anea ke hana i nā pīniʻeleʻele, holoiʻia a holoiʻia
• Manaʻoʻia nā pāʻani: i kālaiʻia cilantro,'āpuni'ōmaʻomaʻa

Hoʻomākaukau

1. ʻO kaʻaila i loko o ka umu nui a iʻole ka pele i ka mahana.
2. 'Oiʻa kaʻaila, ka pepa, ka'alapalū, a me ka hīmele no 3 me 5 mau minuke a maʻa wale. ʻO ka manawa me ka paʻakai.
3. E hoʻopili i ke ālaki a me ka kumini, e kuke no hoʻokahi minute, eʻoluʻolu e hoʻonani i ka cumin.
4. E hoʻoulu i ka'ōpū huaʻai, nā'ōmato i'ōpiopio, a me nā mīmaki paʻi me nāʻalo'ōmaʻomaʻo.
5. E hoʻomoʻa i kaʻaila chili a me ka paʻakai.
6. Hoʻohui i nā pūnaʻi a hoʻoulu e hoʻohui.
7. E lawe mai i kahi hoʻomehana a hoʻomoʻa i ka weheʻoleʻia no 30 mau minuke, e ulu pinepine.

1. E hana me ka makemake makemake.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

ʻO nā manaʻo kōkua'ē aʻe kekahiʻo nā haʻalā me nā mea kanu, nāʻualaʻuala, nā'ōpala edamame, a me ka kānana hou. E hoʻonui lākou i keʻano o ke kani, akā eʻikeʻoe e loli ana nā calories.

Ināʻaʻole hiki iāʻoe keʻimi i nā mīmū kolo paloʻo me nā'ōmaʻomaʻo'ōmaʻomaʻo, e hoʻololi me nā'ōmomo koho maʻamau-ʻo ka loaʻaʻole iāʻoe o lycopene .

Ka lawelaweʻana a me ka lawelawe lawelaweʻana

ʻO nā pālūlū palolu heʻano likeʻole o ka wela, no laila, e hoʻomanaʻo ma mua o ka manawa a hoʻololi i ka māhele o kēia kumuhana pēlā. ʻOi aku ka maikaʻi e hoʻonui i nā mea hou ma mua o ka hoʻoponoponoʻana i ke kīʻalo i kēia manawa!

Hiki keʻoluʻolu kēia akua i ka hana nui a mālama i nā'āpana no kaʻai hou.