John Myers
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nā mea hoʻohui
- 200 g ʻO Bulgur
- 400 g Umauma moa hou
- 1 ʻOnioni ʻokiʻoki
- 1 ke keʻokeʻo Kāleka ʻokiʻoki
- 250 g ʻO nā cubes zucchini ʻōmaʻomaʻo
- 250 g Paprika ʻokiʻoki
- 0,5 Ua ʻoki ʻia ʻo Leek i ka hapalua a ʻokiʻoki
- 50 g ʻOkiʻia ka pāpaʻi a maʻemaʻe
- 3 wp Paprika pulp
- 3 ka palaoa ʻO ka hinuʻaila
- ʻO ka paʻakai paʻakai, ka pepa a me ka nutmeg
- 500 ml Huna huaʻai ʻole he huʻu ʻole a i ʻole ka hupa moa
Na Ke Kumu
- E kau i ka bulgur i loko o kahi kānana, e holoi pono me ka wai anuanu a laila e hoʻokahe
- E holoi pono i ka umauma moa (holoi i ka histamines), pa'i malo'o a ho'omo'i ikaika me ka pa'akai a me ka pepa.
- E puhi i ka ʻaila ʻoliva i loko o kahi ipu nui, pālahalaha a hoʻomoʻi i ka moa me nā ʻāpana ʻonika a me ke kālika me ka ikaika.
- E hoʻohui i ka pulp pepa a hui maikaʻi
- E hoʻomoʻi i ka bulgur, nā leek strips, zucchini cubes a me ka paprika cubes, hoʻopiha i ka wai, hoʻemi i ka wela a hoʻokuʻu.
- kokoke. E hoʻomoʻa no 25 mau minuke, e hoʻoulu hou a hoʻoulu hou
- ʻO ka manawa e ʻono ai me kahi pine nutmeg a, inā pono, e hoʻohui i kahi paʻakai liʻiliʻi a me ka pepa
- E hoʻohui i ka paʻi i loko o ka bulgur a lawelawe
- ʻO kahi hoʻohui maikaʻi: ʻo ka yoghurt a me ka ʻaila kawa ma nā ʻāpana like, kahi paʻakai liʻiliʻi a me kekahi mau lau mint i ʻoki ʻoki ʻia me ia (ʻoi aku inā ʻaʻole ʻoe makemake i ka ʻono keleka ikaika!)
kino
Lawelawe: 100gKāleka: 178kcalKalepona 14.8gKumuʻiʻo: 11.6gMomona: 8g
