Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)
Kaloka - 238
Kaona - 6g
Kaomi - 19g
Paena - 27g
Ka Lāʻau Hoʻohui 505 min
Prep 25 min , Cook 480 min
Nā lawelawe 10 (1 kapu kēlā me kēia)
ʻO kēiaʻano hiʻi kū i ka mīkiniʻo Moroccan no nā meaʻala e hiki ai iāʻoe ke paʻa. Ināʻaʻole, hiki ke maʻalahi a loaʻa iā lākou no nā haʻawina low-FODMAP haʻahaʻa.
Hanaʻia kēia kuʻi me ka couscous i hanaʻia mai kahi kiʻekiʻe loa o ka palaoa FODMAP, akāʻo ka quinoa, ka buckwheat groats, a iʻole ka millet maikaʻi maikaʻi loa-FODMAP no couscous. ʻO ka'ōmole'ōmaʻomaʻo he meaʻoluʻolu ia,ʻo ia.
Nā meaʻai
- He 3 mau pouna boa
- 4 teaspoonsʻailaʻaila (kālaki-infused, māheleʻia)
- 1 ka wai wai (i māheleʻia)
- 2 mau kāloti pāʻani (ʻokiʻoki,ʻokiʻoki i loko o ka hapalua ½-inch)
- 1 ka pāpaʻi parsnip (peele,ʻokiʻoki i loko o ka ½-inch chunk s)
- 1 kaomi lau leek ('āpanaʻokiʻoki)
- 1 teaspoon cumin (ka honua)
- 1 teaspoon turmeric (honua)
- 1 teaspoon cinnamona ('āina)
- 1 teaspoon'ākau (honua)
- 1 teaspoon ka paʻakai
- ½ kapune pepaʻeleʻele (kahi lepo hou)
- 2 punetēpuni ke kōmaʻomaʻo (ke pāpiliʻia)
- 14.5-ke'aene ke kanu i nā'ōmaʻomaʻa
- 1 paʻiʻuala (cubed,ʻili,ʻokiʻia i loko o nā'āpana 1-ini)
Hoʻomākaukau
- E huki a hoʻolei i ka momona iʻikeʻia mai ka pipi, aʻokiʻoki i loko o 1 cubic cubes. I loko o kahi ākea nui ma luna o ka mea maʻamau-wela wela, wela 2 teaspoon o kaʻaila. E hoʻonui i ka hapalua o ka meli, me kaʻokiʻoleʻia, aeʻae i ka'ōniʻoniʻo ma kekahiʻaoʻao me ka neʻeʻole. Keʻeleʻele nāʻeleʻele, ma hope oʻekolu mau minuke, e hoʻohuli i kahi. ʻO Brown ka pipi ma kekahiʻaoʻao no 3 a 4 mau minuke. E wehe i nā'āpana mai ka skillet ae hoʻokaʻawaleʻia. E hoʻomoʻa i ka ½ cup o ka wai i ka skillet a eʻoki i nā'āpana browned. E hoʻohui i kēia wai i ka mea kuke kuke. E hoʻokaho i ka skillet me 2 mau teaspoon o kaʻaila a me ka lepo i ka lua o ka pipi. E hana hou i ka wai i ka skillet, eʻoki i nā'āpana browned a me ka hoʻohuiʻana i ka wai i ka mea kuke kuke.
- E hoʻomoʻi i nā kāloti, ka parsnip, nā lau leek, ka kumini, ka turmeric, ka kinamona, ka'ōniu, ka paʻakai, ka pepa, ke kokoʻeleʻele, a me nā'ōmato i ka mea kukeʻai māmā. E kńka ahi i ka pipi i kŰia pńla i kekahi papa ma luna o nń hua ÷ lelo.
- I luna me kaʻuala, hoʻoulu a kuke i ke kuke kiʻekiʻe no 6-8 mau lā, e hilinaʻi ana i ka mea kuke lohi. Ua makaukau ka 'ai e lawelawe i ka manawa eʻoluʻolu ai kaʻuala i ka wā i pahuʻia ai me kaʻili. E lawelawe i ka quinoa a i ka laiki.
Nā Hoʻoponopono Māhele a me nā Una
E hoʻopili i kaʻualaʻala me 4 mau kapu o kabocha skaleka (1¼ paona), nā hua i kāʻiliʻia, eʻoki i nā'āpana 1-ini. ʻAʻole pono ka pele e like me kaʻono o kaʻili.
No ka hanaʻana i kaʻoki kabocha ka palekana me ka maʻalahi, ka mīkiniʻohana me ka'ōmaʻomaʻa holoʻokoʻa i 3 mau minuke no ka'ōmole he 1 ½ paona, lōʻihi no ka'āpana nui. Ke ho'āʻo me kahi pahiʻoi nui; pono keʻili i kaʻili i ka pahi aʻaʻoleʻoluʻolu. Inā kū'ē kaʻili o ka'ōpala i ka pahi, e hoʻomau i ka microwave i loko o nā kuhi 1-minute.
E kau i kaʻaoʻao lalo i lalo a hoʻokuʻu i ka'āpala i kekahiʻaoʻao o ke kapuahi.
Nā lawelawe a me lawelawe lawelawe
No ke aha e hoʻomakaʻole ai i ke kapuahi ma mua o ka moe a ala i kahi kīʻahaʻala? E hōʻoluʻolu i ka kakahiaka ae heluhelu no kaʻaina awakea.