Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 264
Kaona - 7g
Kaomi - 38g
Paena - 15g
Ka Honua Wā 15 min
Prep 10 min , Cook 5 min
Nā lawelawe 2 (1 pākahi kēlā me kēia)
ʻO Ful Mudammas kahi hōʻailonaʻokoʻa oʻAigupita e like me nā pīni me ka hinu, nā meaʻala, a me nā huaʻai i hoʻohanaʻia no ka'ōpō kakahiaka. ʻO Ful, i kekahi manawa paha i kapaʻiaʻo "foule", he nui nāʻano likeʻole ma waena o nā Arab, Middle Eastern, a me nā moʻomeheu Aferika.
Hoʻohanaʻia kēia meaʻai i nā pīni kalo a hoʻokuʻu iā lākou me ke kāleka, cumin, kāhini, a me ka wai lemon. ʻO nā pīni momona he nui loa i nā calories a me kahi kumu maikaʻi o nā pūnaehana hoʻohuiʻia, a ua lako lākou i ka pupule , manganese, hao, a me nā meaʻai . He meaʻai nui kēia meaʻai i ka lawelaweʻana me kaʻoa pita mahana a me kaʻaoʻao o ka kūkamo a me ka salakeke maʻomaka.
Nā meaʻai
- 2 cloves keleka (ala)
- 1, 15-'anea hiki ke hana i nā pī (hanaʻole)
- 1/2 teaspoon cumin (honua)
- 1.5 punetēpuni iʻa
- 3 punetēpē wai wai lemon (wai mai kahi 1 liʻiliʻi liʻiliʻi)
- ka paʻakai a me ka pepa eʻono
- ulana paprika, no ka lawelaweʻana
Hoʻomākaukau
- E hoʻopau pono i nāʻaʻahu kāleka ae hoʻomaha no 10 mau minuke.
- E kau i nā kāpili'āleka i loko o ka mea liʻiliʻi me ka mea nui-wela wela a me ka piʻa a me ka wai, ka kumini, a me ka'ākini.
- Hoʻomau pinepineʻia ka manawa no 5 mau minuke a hiki i ka hoʻomehanaʻia.
- ʻO Mash ka hapalua o nā piʻa me ka masher potatoes a iʻole kekahi mau pulukū ma ka mea holoi lepo. Makemakeʻoe i nā puʻu pīnē nui, kekahi mau'āpana mele, a maikaʻi kekahi.
- E hoʻohui i ka wai lemon a me ka paʻakai a me ka pepa eʻono. E kāpīpī i ka paprika paina i luna ma mua o ka lawelawe.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
No kahiʻano kānana pua, e'ānai i kahi paʻakai pepa ma luna o ke poʻo mahana. Hoʻopiliʻo ia i kahi o kaʻalaniʻona a me ke paʻakai me ka paʻakikī o ka momona a me ka momona.
Nā lawelawe a me lawelawe lawelawe
Hoʻomaopopo i ka pāʻina awakea Mediterranean a me kaʻaina awakea awakea no kouʻohana a me kou mau hoaaloha a hoʻokau i kēia hana (hiki ke maʻalahi aʻekolu paha) a me nā mea'ē aʻe e like me ka hummus , ka liʻiliʻi, ka makuakāne, a me ke kapa. E'ōpala i kekahi mau hua a loaʻa i ka nui o ka palaoa palaoa pita a pau no ke kāwiliʻana. E hoʻopau i kaʻai me ka lau lau mīlani hou a me kekahi mau lāʻono .
No ka huliʻana i nā pākinia momona a maloʻo paha, eʻimi i kahi hale kūʻai o ka Middle Eastern ma kou kaiāulu. E loaʻa iāʻoe kahi'ōhū maʻamau i nā aisles piha me nā meaʻono likeʻole me nā nalu nui, nāʻanoʻano, a me nā hua, nā meaʻala, ka liʻakai, nā pīni, nā kuʻina, nā meaʻai, a me nā pālahalaha. Hiki ke mālamaʻia nā pīni hou i ka wā o ke kauwela a me nā malama kau wela mai ka mālepa o nā mea mahiʻai.
Hele lākou i loko o ka'ōmaʻomaʻu'ōmaʻomaʻo, akā, ponoʻoe e hoʻopili i ka peʻa waho mai kēlā me kēia pīni. E hoʻomoʻa i nā pīni hou i nā mea like me ka pātaʻi, ka moa a iʻole ka iʻa, aiʻole e hoʻomohu ia mau mea a kau ma luna o kahi'āpana.