Ka 'uliuli Ka meaʻona maikaʻi loa Kabocha Squash Soup

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 101

Kaona - 6g

Kāpena - 11g

Paena - 4g

Ka Lā Lahui 75 min
Prep 15 min , Cook 60 min
Nā lawelawe 8 (1 pākahi kēlā me kēia)

ʻO kaʻalani'ōniʻoniʻo a me ka'ālaʻe o ke kabocha ka'ōpala e piha i nā meaʻai nā mea e puhi ai. ʻO ka hōʻiliʻiliʻana e hoʻonui hou i ka momona maikaʻi o kēia'ōpala, e hāʻawi ana i kēia'ōpala i kahiʻano hou o ka'ōpala me ka loaʻaʻole o nā calorie'ē aʻe. Hiki i kahi hīmeni o nā meaʻono mai ka curry hōʻano hou i ka mana anti-inflammatory.

He maʻalahi kēia meaʻai no kaʻahaʻaina hebedoma i ka pō hoʻokahi akā ke nānā a leʻaleʻa i ka nani a hiki i kaʻaina ahiahi. No kaʻaʻahuʻana iā ia, e hana me kaʻepa nui i ka palaoa a pau a me ka kāpaeʻana, e lawelawe me nāʻala pine a me nā mea'alapona.

Nā meaʻai

• 1 ka lauka kabocha
• 3 'aila hinuʻailaʻaila, i māheleʻia
• 1 teaspoon kosher paʻakai
• 2 Iwi i ka pepa maloʻo hou
• 1ʻako liʻiliʻi
• 2 teaspoons curry lulupa
• 1'aneke kaomi-sodium
• ½ e kīʻaha i ka'ōmole ke kōmato

Hoʻomākaukau

1. ʻO ka umuʻeleʻele i 425F.
2. Eʻokiʻoki i nā'ōpala i ka hapalua, e hoʻokaʻawale i nāʻanoʻano, a lailaʻokiʻoki i kēlā me kēia'āpana i ka hapalua no kahi o 4 mau'āpana
3. E kau i ka'ōmaʻomaʻu ma kahi pan, e hoʻolālā me ka 2/3 o kaʻailaʻaila, ka manawa me ka paʻakai a me ka pepaʻeleʻele.
4. ʻO ka'āpana'ōpala no ka 35 a 45 mau minuke aiʻole a hiki i keʻano o ke akalo a me ke koko.
5. E hoʻomaha iki, a laila e'ōpala i kaʻiʻo i'ōpala a hoʻolei i kaʻili.
6. I loko o kahi ipuhao nui, kaʻaila e koe ana. E hoʻokuʻi i ka'ābaki a me ka paukū a me kaʻaila a me ka kuke a hiki i ka hoʻomakaʻana o ka'eneka e lilo i translucent, 5 minuke.

1. E hoʻomoʻa i ka'ōmaʻomaʻu'ōmaʻomaʻu, ka mea moa, a me ka'ōmole kōmato kaomi i ka ipu hao; lawe i kahi maʻi.
2. E ho'ēmi i ka wela a e hoʻopiha no 5 mau minuke.
3. I ka hoʻohanaʻana i ka mea holoi bapetizo, puree a maʻaleʻa.
4. Eʻai no ka hoʻouluʻana a lawelawe.

Nā Hōʻaiaʻana o nā Ingredient a me nā Hoʻololi

E hana i kēia meaʻai me ka hoʻohanaʻana i nā hua'ōpala i hoʻouluʻia e like me ka'ōmole'ōpiopio, kaʻuala, nā piʻi, ka uala, a me ka puaʻaʻala. ʻO lākou nā hale kūkulu kai kūpono.

No ka hanaʻana i kēia meaʻawaʻawa, hoʻopili wale i ka moa moa me ka'ōpū puna aiʻole ka wai. Hoʻopiha ke kōpona i kahi'aleʻalea maikaʻi, aʻo ka'ōpala e like me kēia e pono ai. Inā like paha kāu huahana hope e like me ka hikiʻana ke hoʻohana i kaʻoi aku o ka palena o kaʻenaʻahu, hoʻonā i kahi kānana kūpalī i ka wīniki raiki a iʻole ka waina wili.

Nā lawelawe a me lawelawe lawelawe

Hiki ke kaulana kaulanaʻo Kabocha i kaʻoki. No nā hualoaʻa maikaʻi loa eʻokiʻokiʻia me ka pahiʻoiʻoi ma kahi ākea. ʻO kahi pahi wīwī e hana i ka mea iʻoi aku kaʻino i nāʻiʻo i loko o kou lima ma mua o ka'ōpala!

ʻOiaiʻo ka bonus haʻawina e hoʻomākaukauʻia nāʻanoʻano e like me ka hanaʻana i nā kumukūʻauʻea .

No ka mālamaʻana i ka manawa ma kēia papahele, eʻaila i ka'ōpala a hiki i nā lāʻelua i mua a waihoʻia i loko o ka pahu hau.