Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Calories - 107
Kaona - 7g
Kāpena - 12g
Paena - 2g
Ka lōʻihi manawa 45 min
Prep 10 min , Cook 35 min
Nā lawelawe 12 (1/4 kapu pākahi)
ʻO kēia meaʻai no ka'ōmaʻomaʻo'ōmaʻomaʻaʻo ka hopenaʻo kahi maikaʻi loa ia e hoʻokomo i ka hua'ōlelo ulu i ka haleʻahaʻaina i nā hale liʻiliʻi. Hoʻohālike me ka hummus , hoʻohanaʻia kēia kui i ka maʻamau akā ua hanaʻia me ka'ōmaʻomaʻo ma kahi o ka chickpeas . Hōʻaleʻa nā lā i kahi meaʻoluʻolu maoli no ka hoʻokōʻana i ka'ōpala,ʻoiai ka coriander, ka hānai, a me ka kinamona e hoʻonui i nā papa o ka mea paʻakai a me ka paprika'ākākā e hoʻoulu i kahiʻalaʻoluʻolu.
Nā meaʻai
- 1 ka'āpana'ōmaʻomaʻu nui (2.75 paona), a'ōleʻa aʻoki i loko o nā'āpana "1, nā hua kanu i mālamaʻia
- 3 'aila hinuʻailaʻaila, i puʻunaue' ia + 1/4 teaspoon no nā'ōpala sadā
- 1 ka wai wai
- 3 punetēpuni'ālua
- 1 kaʻina kaʻina wai lemon
- 1 ka'ōmole kalapala liʻiliʻi
- 1 teaspoon Kosher paʻakai
- 1 teaspoon ka'āpana coriander
- ¼ teaspoon ka'ōpū'āina
- ¼ teaspoon ka mea kanu'alapona
- 1/8 teaspoon paʻipaʻi paprika + i kahi kāpili no nā'ōpala'ōmaʻomaʻo
- 2 mau lā Medjool'āpana
Hoʻomākaukau
- ʻO ka umuʻeleʻele i 325F i nā'ōpala'ōpala.
- E hoʻohui i nā'ōmole, 1 kaʻailaʻaila, a me ka wai i loko o ka ipu iʻa a hoʻololi i ka mahana i ka liʻiliʻi.
- E uhi a kuke, e hoʻopili i kēlā me kēia 5 mau minuke no ka paleʻana i ke kāpiliʻole, no ka 20 a 30 mau minuke a maʻemaʻe ka'āpana a hoʻonā i ka wai. Inā noho ka wai i loko o ka ipuhao ma hope o 20 mau minuke, e wehe i ke koena o ka manawa kuke.
- I kēia manawa, e hoʻokaʻawale i nāʻanoʻano mai nāʻiʻoʻono a hoʻoleiʻia me kaʻailaʻaila (e pili ana i ka ¼ teaspoon) a me ka'ōwili o ka paprika'ākākā. E hohola ma kahi papahana maʻamau i ka alumini alumini a me ka baʻa ma ka umu wela no 25 mau minuke. E hoʻokaʻawale a hoʻohana e like me ke kāohi.
- Ke hoʻomoʻaʻia ka'ōpili, hoʻololi i ka meaʻai meaʻai a hoʻonui i kaʻailaʻoliva, ka meaʻai, ka wai lemoni, ka'oloka kāpili, ka paʻakai, coriander, waihoʻoluʻu, kaʻamona, paprika'ākākā, a me nā lā. ʻOhu a'āleʻa.
- E lawelawe i kahi mahana a mahana paha, i kāhikoʻia me nā'ōpala'ōpala.
Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi
Ua hanaʻia kēia hana me ka paʻakai Kosher; inā hoʻohanaʻia ka paʻakai paʻakai me ka paʻakai paʻakai ka nui i ka hapalua.
ʻO nā lā Medjool kekahi meaʻokoʻa loa i nā meaʻala maikaʻi. I kēia lā, ua hoʻohanaʻia nā lā ma mua o ke kahe maʻulu,ʻo ia ka hele-i ka mea'alana no ka'ōmaʻomaʻu hoʻoilo. Hōʻaleʻa ka pāʻina pāpona, magnesium, a me ka fiber a kōkua i ke kāpili i ka pīpī.
He meaʻaʻai kēia meaʻai me he mea inā inā eʻimi anaʻoe i kahi meaʻono hou, e ho'āʻo e hoʻokomo i ka pahu kapuʻeleʻeleʻeleʻeleʻole i loko o laila i ka manawaʻeleʻele. Hoʻololi i ke kūlike me ka wai aiʻole kahi wai wai lemona'ē aʻe e pono ai.
No kekahi meaʻono e like me ka hummus a no ka'alapuni hou a me ka fiber, e hoʻonui i 1 1/2 kapu i mīniʻia i ka moa i ka mea holoi me ka'āpena i kālaiʻia a me nā mea i koe.
Nā lawelawe a me lawelawe lawelawe
He mea nui kēia kapi me ka palaoa pīpī a pau aiʻole nā kānana'āhiʻi holoʻokoʻa, akā no ka koho haʻahaʻa, hoʻohanaʻia me nā hua'ōmaʻomaʻo e like me ka mea honi, kūkono, nā mele bell, a me nā kāloka.
Hiki ke hoʻohanaʻia kēia pāpaʻa i ka mahana e like me ka puree huapalapala e hele pū me kahi i komoʻia e like me ka mīpala paʻakī aiʻole i kāpiliʻia i loko o ka meaʻaiʻaiʻole e like me ka laiki a me nā pīni e hoʻonui i kahi mau mea keʻai a hoʻoulu i kahiʻano kūlike me ka bonus o ka loaʻaʻana o nā meaʻai hou. kouʻai.