ʻO kekahi o nā meaʻai maikaʻi loa no ka meaʻai haʻahaʻa haʻahaʻa-zucchini. Pono kēia huahana a hui pū me ka aneane loa.
Ma kēia kuke ʻana, ua hoʻohui mākou i ka quinoa, nā ʻalemona a me nā mea kālai i zucchini a kālua ʻia i ka umu. ʻO ka quinoa kuke ʻia aia wale nō ma kahi o 16 g mau kalama o ka 100 gram, no laila he mea koho maikaʻi loa ia no nā huahana palaoa, no ka laʻana, he kāmele kuke me 25 g o kākela ʻaʻai a iʻa me ka palaoa me 28 g o ka pākeke.
Ma ke ala, ua hoʻomākaukau ʻia ka pāʻai me nā mea ʻole, no laila he kūpono no nā mea kanu.
Nā mea hana kuke
- Granit pan;
- ʻO nā unahi kole ʻenehana;
- Kaʻai;
- Koi kālai;
- Papa ʻoki;
- Pāʻai ʻaʻa.
Nā mea waiwai
- 4 zucchini;
- 80 kalona o ka quinoa;
- 200 ml o ka waiū kulu;
- 200 kalama o ka ʻōmole home (feta);
- 50 kalona o nā ʻalemona maʻamau;
- 25 kalama o nā paina pine;
- 1 punetēʻa ʻaila ʻoliva;
- 1/2 tīpō o zira;
- 1/2 tīkele pālua kiaʻi;
- 1 punetēpō o ka sage;
- ʻōpala;
- ka paakai.
ʻO nā kumuwaiwai no 2 mau lawelawe.
Limea
1.
Holo holoi i ka quinoa ma lalo o ka wai anuanu i loko o kahi sieve maikaʻi. Hoʻomoʻa i ke kumukūʻai huila i loko o kahi pā liʻiliʻi a hoʻohui i ka cereal. E hoʻomoʻa liʻiliʻi, a laila e ʻoki i ka wela a hoʻokahe i 5 mau minuke. ʻO ke kūpono, pono ʻo ka quinoa i ka wai wai. Hoʻopili i ka pā mai ka umu a waiho i.
2.
E holoi pono i ka zucchini a kāpae i ka lāʻau. E ʻokiʻoki i ka piko o nā mea kanu me ka pahi pahi. Pono e hoʻopiha ʻia ka hoʻopiha ʻana ma ka recess.
ʻAʻole pono ka ʻāpana ʻāpana o ka zucchini i ka wā kuke ʻana. Hiki iā ʻoe ke pālaʻi i nā ʻāpana i loko o ka pāla ai a ʻai e like me kahi mea ʻono.
3.
E hoʻomoʻi i nā wai he nui me ka pou o ka paʻakai i loko o kahi pāpaʻi a kuke zucchini no 7-8 mau minuke. Inā makemake ʻoe, hiki nō hoʻi iā ʻoe ke hoʻohana i ka kalaka māla ma kahi o ka wai. A laila e hoʻolei i nā mea kanu mai ka wai, hoʻoheheʻe i ka wai a waiho i loko o ka pā palaoa.
4.
E hoʻomo i ka umu i ka 200 kiʻekiʻe i ke ʻano wela / haʻahaʻa. Lawe ʻoe i kahi pākeke lāʻau-paʻi a ʻohi i nā ʻōpala pine a me nā ʻalemona, hoʻomā mau ʻia. Hiki i nā niki ke ʻōmole koke, mai makaʻala e puhi iā lākou.
5.
E ʻoki i ka ʻōmole home i loko o nā ʻāpana liʻiliʻi a waiho i loko o kahi kīʻaha. Hoʻohui i nā quinoa, nā kinemona palaoa me nā ʻalemona. ʻO ka wā me nā hua caraway, coriander powder, sage, paʻakai a me ka pepa e hoʻāʻo. Kāwili me ka aila oliva - ua mākaukau ka hoʻopiha. E hohola i ka palaki ʻana i ka zucchini me kahi pā.
6.
E hoʻokomo i ka pāʻai i ka umu no 25 mau minuke. ʻAno hoihoi!
