Nā Paʻona Noʻonoʻo Beanʻehā

Nā Hōʻaikai Kūikawā (no ka lawelaweʻana)

Calories - 161

ʻAi - 12g

Kaomi - 8g

Paena - 7g

Ka Honua Wā 20 min
Prep 20 min , Cook 0 min
Ka lawelaweʻana i 12 mau lawelawe

ʻO kēia hoʻohālike haʻahaʻa-lob o ka saladi maʻamau 3-4 a me 4-mauona i hana iʻelua mau hoʻoponopono-ʻaʻole he kumu-koeʻole aʻo ka beanaʻaʻole iʻoi aku kaʻoihana.

Inā makemakeʻoe e hoʻohana i nā piʻa piʻi a me nā moa ma kahi o ka soybeansʻeleʻele a iʻole ka mana hoʻomalu,ʻoi aku ka maikaʻiʻole e hoʻohana i nā pī piʻi ,ʻoi aku ka glycemic aʻoi aku ka maloo kūpaʻa ma mua o ka kūʻaiʻana i nā pīkī maloʻo a hoʻoulu a hoʻomohalaʻoe iāʻoe iho. Inā makemakeʻoe i kahi sālainaʻelima-uku, e hoʻohana wale i 16ʻa o nāʻele uliuli a hoʻopau i kekahi o nā mea'ē aʻe.

Nā meaʻai

• 12 ounces mauʻeleʻele uliuli (hou aiʻole ka'etoʻoki aiʻole hiki iāʻoe ke hoʻohana i ka lolo inā makemakeʻoe)
• 1 (15ʻalani) hiki ke loaʻa i nā piʻi kōniu kalamele (aiʻole iʻole aiʻole ka hauʻeto, e like me ka mea)
• 1 (15ʻalani) hiki ke hana i nā soybeans
• 1 kapu kīmama (kahi hou a'akikena paha)
• 1/3 kapu kīʻaleʻulaʻula ulaʻula (ʻokiʻia)
• 1/3 kapu pepa'ōmaʻomaʻa keʻokeʻo ('āpana)
• 1/4 kapuʻulaʻula (ʻoki)
• 1/4 ke kīʻaha pāpaʻi
• 3 punetēpō ka vineka waina
• 1 teaspoon ka mīkeke (i hoʻomākaukauʻia)
• 1/2 teaspoon kala'alala
• 1 teaspoon mea kanu (kahi Helene maloʻo a Italia paha, koume, a me nā mea āu e makemake ai)
• Eʻono: paʻakai a me ka pepa
• 1/2ʻailaʻailaʻaila (aiʻole kekahiʻaila'ē aʻe)

Hoʻomākaukau

1. E hoʻohui i nā pāʻani, nā pepa, ka liʻakai, a me ke pā baʻa i loko o kekahi pola nui.
2. E hoʻohui i ka vīnega me ka mīmū a me nā hoʻouluʻana, i loko o ke kīʻaha liʻiliʻi, aiʻole kekahi mea hana like e like me ka ipu aniani. E hoʻokuʻi i kaʻaila, a pākī a lulu paha i ka hui. E ninini ma luna o nā pīni a me nā huaʻai, a hoʻouka.

E nānā i kaʻaila:ʻO ka pilikia wale nō me ka hoʻohanaʻana i kaʻailaʻoliʻoli hou-virgin he mea ia e hoʻoikaika i ka manawa e hoʻonā. Inā eʻaiʻia ka sāla a pau i kahi noho hoʻokahi, aiʻole inā makemakeʻoe e waiho i kahi mahana ma mua o kaʻaiʻana, hiki iāʻoe ke hoʻohana hou i ka wānana inā makemakeʻoe.

ʻO kekahiʻano'ē aʻe, he'ōpōpō kiʻekiʻe kiʻekiʻe-likeʻole paha aiʻole kaʻaila hinu e like me ka saffola.