ʻO nā kīʻalo (nā inoa'ē aʻe: nagut, nahat, turkish peas or mutton peas) - he mea kanu mai kaʻohana legume, kekahi o nā mea kanuʻoihana mua loa. Ke kumu o ka chickpea ma Middle Eastern, i kēia manawa ua kaulana ia ma nā'āina he nui me ka mahana a me ka temperate. ʻO nāʻanoʻano o ka moa he meaʻai nui loa i loko o nā meaʻai waiwai, fiber, nāʻano huaora a me nā kolake nui, he mea kūpono i ke kino kanaka. ʻOi ka hua maikaʻi loa no nā meaʻai meaʻai a me nā mea meaʻaiʻole o nāʻano likeʻole. Mai ka pūpū o ka moa kaʻona i ka hummus a fala fala a me nā meaʻai'ē aʻe. A ua hui like pūʻia ka poona pa'ū o ka moa me kaʻiʻo o nā holoholona likeʻole, uaʻikeʻia he nui o nā meaʻai i hoʻomaopopoʻia,ʻo kaʻoihana kahiko, i ho'āʻoʻia e ka manawa. Ma ka hoʻolālā hou no nā huahana eʻimi ana mākou i kahi chickpea maikaʻi, hoʻomākaukau maikaʻiʻia (ʻaʻole wikiwiki) a eʻoliʻoli i nā meaʻono, nā meaʻai, a me nā olakino maikaʻi.
E haʻi iāʻoe pehea e kuke ai i ka moa me kaʻiʻo.
Nā kūkākūkā laulā no ka'ōpala moa
No ka mea he mea lōʻihi ka hanaʻana i nā moa palahi no ka hoʻokōʻana i nāʻoihana maikaʻi loa, e aho ke kukeʻana i ka mea likeʻole, a laila e hui pū me nā mea i kāluaʻia.
Ma mua o ka kukeʻana, pono ia e hoʻouluulu noʻekolu mau hola (ʻoi aku ka 8-12) i ke anuanu aiʻole ka wai wela. Hanaʻia kēia i mea e hoʻopihaʻia nā pīni - no laila ua lohi wikiwiki lākou. Inā makemakeʻoe e hoʻopau i ke kaʻina hana, e hoʻokuʻu i 1 teaspoon o ka meli paila i ka pahu me ka moa moa, ma mua o ka hoʻomākaukauʻana i ka wai me ka paʻakai a holoi i ka moa me ka wai kohua a me ka wai anuanu.
Hoʻomākaukau
Hoʻopihaʻia nā moa maʻemaʻe a holoiʻia i loko o ka ipu a me ka paila i ka wai anuanu maʻemaʻe, laweʻia i kahiʻeha a hoʻoleiʻia i kahi colander (ua hanaʻia kēia e hōʻemi i ka hopena o ka hopena ma hope o kaʻaiʻana). E ninini hou i nā moa me ka wai maʻemaʻe a me ka kuke a hiki i ka wā e hoʻomākaukau ai i kahi wela wela, e uhi i ke poʻi, i kekahi manawa paʻi. Hoʻopiliʻia nā chickpeas noʻehā mau hola. Ke ho'āʻo mākou iā ia, inā ua mākaukauʻoe, hiki iāʻoe ke hoʻomaka e kuke i kēlā me kēia meaʻai me kaʻiʻo. E kaomi i kahi wai liʻiliʻi, inā pono, e ninini. Inā huli ka moa i loko o ka wai, hiki ke hoʻoulu a hoʻohanaʻia no nā meaʻai a me nā kānana-e like me kou makemake.
ʻO ka'ōpena'ōpena me kaʻiʻo
Mea Kai:
- Kāpena chickpea - 300-400 g;
- ka moa kohua aiʻole ka pua puaʻa - i kahi 300-400 g;
- ka paila maikaʻi, kahi i kukeʻia ai kēia meaʻai - a hiki i ka 1.5 liters;
- kāloti a me nā'āpana squash - e pili ana i 150 g;
- pepaʻulaʻula aʻulaʻula paha - 1-2 mau pcs.;
- ke kālaka - 2-3 cloves;
- nā'ōmole hou (e like me ka luchok, ka pā pāla, ka basil, ka coriander, a pēlā aku).
Hoʻomākaukau
E ninini iho i ka paila maʻemaʻe i ka paila'ōpala a hahao i loko o nā moa a me kaʻiʻo, eʻokiʻoki i loko o nā'āpana liʻiliʻi, a me ka paukena a me nā kāloka (iʻokiʻia me ka pahi, mai hoʻohana i kahi grater). E kuki ma kahi wela wela no ka minuke 10. A laila e kau i ka meaʻonoʻono a paʻi no kekahi mau minuke 8-10. Hāʻawi mākou i kaʻala e kū no kahi o 10 mau minuke a ninini i nā'āpana, i'ōwiliʻia me nā meaʻeha a me ke kāleka. Hiki iāʻoe ke hoʻohui i kaʻena me ka meaʻulaʻula wela a iʻole ka paila o ka pā. Hiki iāʻoe ke hāʻawi i kaʻaila'amaʻa ma kahi kaʻawale.
Pono e hoʻomaopopoʻia e pili ana i ka hoʻopiliʻana i ke kumuhana o kēia meaʻai, hiki iā ia ke hoʻomākaukau i nā soupena likeʻole mai nā manu a me nā holoholona. Hiki ke hoʻokomoʻia i ka'ōpala, kaʻuala a me ke broccoli.
ʻO nā'ōpena me kaʻiʻo i'ōpala
Mea Kai:
- kaʻiʻo (ke keiki hipa maikaʻi aiʻole ka pipi, hiki i ka iwi, nā iwiʻaoʻao, ma keʻano) - e pili ana i 600-800 g;
- pau ka momona a iʻole kaʻailaʻaila;
- i hoʻomākaukauʻia me ke kuke - e pili ana i 600 g;
- aniani - 1-2 pcs.;
- kāloti - 1-2 mau'āpana;
- nā meaʻala maloʻo maloʻo;
- kakala;
- nā mea kanu hou (ka pāhiri, coriander, basil, a pēlā aku).
Hoʻomākaukau
Hoʻopili mākou i ka meaʻai i loko o ke kīkoho a me ke kuʻi. E koho i ka momona a iʻole kaʻaila a hoʻomaʻemaʻe pono i nā'aleʻa kahi. E hoʻoemi i ke ahi,
ʻO ka puaʻa a me ka pula,ʻo kahi keiki hipa i'ōpala no kahi o hoʻokahi hola. Nā bipi a me ke keiki hipa (mai nā mea makua) - i ka 2.5 mau hola. Inā pono, hiki iāʻoe ke ninini i ka wai i loko o ka wai. Ke kuʻiʻia me ka hoʻonuiʻana o nā meaʻala i ka māʻona makemake o ka momona o nā meaʻai, inā makemakeʻoe, no ka 10-15 mau minuke ma mua o ka hopena o ke kaʻina hana, hiki iāʻoe ke hōʻiliʻili i nāʻano'alaina momona, ka paʻakai, ka paʻakai. I ka hopena o ke kaʻina hana, hoʻokomo mākou i loko o ka ipu'ōwili me kaʻiʻo i kāluaʻia e hoʻomākaukau, no ka manawaʻelua no 5-5 mau minuke. Nani kaʻoluʻolu. I ka lawelaweʻana, kāpīpīʻia me nā mea kanu a me ke kāleka.