El Piʻi Peruvian ʻO ia kekahi o nā legumes kaulana loa (nā hua i ulu ʻia i loko o nā pods) ma Peru a ma ka honua holoʻokoʻa. Hōʻike ʻia ia e ka nui o nā fiber a me nā protein, ma waho aʻe o kahi ʻono ʻono a me kahi ʻano kumu i ka meaʻai Latin American.
ʻO kēia ʻano Bean ka inoa Kanari Piʻi ma nā ʻāina e like me Mexico, a hiki ke lawelawe ʻia ma ke ʻano he kīʻaha ʻaoʻao me nā ʻano meaʻai āpau. Ma ke ala like, hiki ke hoʻopau me nā tortillas, quesadillas a me nā sopotes, me nā pīni hou a i ʻole ma ke ʻano he kīʻaha nui i hui pū ʻia me ka laiki keʻokeʻo a i ʻole ka ʻuala paila.
Ma ke ano like, ka Piʻi Peruvian ʻO ka mea kūikawā, hiki iā mākou ke ʻimi i nā luʻi hou i nā kīʻaha a mākou e makemake ai e hoʻomākaukau a no laila e hāʻawi i nā ʻano like ʻole i kā mākou meaʻai ma ke ʻano olakino, ʻono a maʻalahi.
I kēia hihia, i kēia lā e aʻo mākou i kahi meaʻai Piʻi Peruvian, e hōʻike ana i ka nani a pau o kēia ʻanoʻano, lima pū me nā mea ʻē aʻe i maʻalahi a maʻalahi hoʻi e hoʻomākaukau, no laila ke kono nei mākou iā ʻoe e hoʻomau i ka heluhelu ʻana a me ka ʻike, me nā mea a pau a kēia Bean e hāʻawi ai.
Nā meaʻai
- 1 kilo o nā pīni Peruvian
- 2 tbsp. o ka momona a i ʻole ka ʻaila ʻaila, e like me ka ʻono
- 1 tbsp. kumina
- 1 onioni nui
- 3 mau lau chives
- 1 kīʻaha puaʻa puhi a i ʻole sausage puhi
- 3 cloves o ke kāleka
- 2 mau ʻōmato pala
- 4 mau lau koriana
- 2 lita o ka wai
- ʻO ka paʻakai a me ka pepa e hoʻāʻo ai
ʻO Utensilios
- ʻO Tazón
- Pahi
- Papa ʻoki
- Kāwea palaoa
- kīʻaha
- Ipu hohonu
Hoʻomākaukau kālā
'O ka mea mua, e hoʻoinu i ka pī i loko o ke pola wai nui i ka pō a i ʻole a hiki i ka hoʻomākaukau ʻana.
I kekahi lā aʻe, e pehu ka pī, ʻO kēia ka wā e holoi ai ʻoe a hoʻokahe iā lākou.
Hele koke, e hoʻokomo iā lākou i loko o kahi ipu hohonu me ka nui o ka wai, i uhi pono ia i kela anoano keia anoano. E hoʻomoʻa iā lākou ma kahi wela liʻiliʻi a E hoʻolapalapa no kahi o 30 a 40 mau minuke.
ʻOiai kēia e kuke nei ke aloaliʻi i nā ʻāpana liʻiliʻi ka puaʻa a i ʻole chorizo (ʻo nā mea āu i koho ai e like me ka ʻono o ka mea nāna e hoʻomākaukau ia mea) a mālama i loko o ke kīʻaha.
E ʻoki koke i ka chives, ka ʻakaʻaka, ke kōmato a me ke kālika. E hoʻokomo ʻia kēia mau mea i loko o kahi pā, i hoʻomehana ʻia ma mua, me ka pata a i ʻole ka ʻaila, i palai lākou. ʻAʻole oki i ka hahau i ole e pipili a wela.
I ka wā e ʻeleʻele ai nā lole, e hoʻohui i ka puaʻa a hoʻomau i ka kuke ʻana a hiki i ka wā e hoʻokuʻu ai i kā lākou momona maoli.
I kēia manawa, pono e hoʻomaʻamaʻa nā pīni, inā pēlā, ʻo ka manawa kēia e hoʻohui i nā meaʻai a pau. Pela, Ua hele mākou e hoʻohui i ka sofrito i ka ipu pīni, ma mua aku hoʻohui mākou i ka lau coriander a i ʻole coriander hou a me ka kumino, Hoʻokomo mākou i ka paʻakai e ʻono a ʻae e kuke no kahi 15 a 20 mau minuke ma luna o ka wela wela, e nānā mau i ka ʻono.
Ma ka hopena, ho'āʻo no ka hoʻolāʻau ʻana a me ka pae maʻamau, inā aia ma nā pae āu e makemake ai, e hoʻopau i ka wela a waiho i kekahi mau minuke. E lawelawe i loko o kahi kīʻaha hohonu a i ʻole i loko o kahi kīʻaha nui, E hele pū me ka laiki keʻokeʻo, chifa, yucca, ʻuala i hoʻolapalapa ʻia a i ʻole nā ʻōpala āu e koho ai.
Nā ʻōlelo aʻoaʻo a me nā manaʻo e hoʻomaikaʻi i ka hoʻomākaukau
- Hiki ke hoʻololi ʻia ka ʻiʻo e ke ʻano o ka protein āu e makemake ai i ka manawa o ka ʻaʻahu, he moa, moa, pipi a puaa.
- E kau i ka pī e hoʻonā kōkua iā lākou e kuke wikiwiki.
- Hiki ke kuke ʻia ka pī i ka ipu kuke kaomi, e like me ka pale ʻana i kekahi pōʻino ma ka lumi kuke i ka wā e hoʻohana ai i kēia ipu.
- ka hiki ke hoʻopaʻa ʻia nā pīni moʻa no ka hoʻohana ʻana ma hope, no ka mea, ʻoi aku ka nui o ka ʻeke 1 kilo ma mua o 20 mau kīʻaha.
- Hiki ke hoʻohana ʻia nā pīni e like me puree a i ʻole porridge no nā hoʻomākaukau ʻē aʻe.
Nā hiʻohiʻona o ka Bean Peruvian
El Piʻi Peruvian a i ʻole ʻo Mayo Coba, he a ʻO ka pī maloʻo ma ke ʻano oval mea maʻamau i ka meaʻai ʻAmelika Latin, ka nui waena a me ka ʻelepani melemele. He kama'āina lākou no ʻAmelika Hema, i ʻike ʻia e nā inoa like ʻole e like me Peruvian bean, Canary bean a i ʻole Mekiko melemele.
Papaʻaina meaʻai maʻamau
El Piʻi Peruvian He kumu kūpono ia o ka protein me ka nui o ka fiber, Pēlā nō, loaʻa iā ia ka huaora B, e like me ka mea e pono ai ke kino e like me ka niacin, Riboflavin a me ka waikawa folic. Eia kekahi, Hāʻawi ia i nā minerale e like me ka hao, ke keleawe, ka zinc, ka phosphorus, ka potassium, ka magnesium a me ka calcium.
Eia kekahi, he waiwai nā pī i nā minerala a me nā fibers. ʻaʻohe momona momona, e like me nā mea i loaʻa i kekahi mau protein holoholona. He mea hooikaika puuwai, no ka mea hiki ke kōkua i ka hoʻomaikaʻi ʻana i ke kiʻekiʻe o ka cholesterol koko, kekahi o nā kumu nui o ka make ʻana o ka naʻau.
Ma ke ala like, ʻO ka Peruvian Bean kahi kumu maikaʻi loa o ka sodium, fiber dietary a me ka protein, No laila, he meaʻai kūpono ia no ka kuke ʻana no ka mea hiki iā ʻoe ke hoʻomalu i nā meaʻai i hāʻawi ʻia i kou ʻohana.
Ma ka hihia o ʻinoʻino, ʻo kona mau ʻāpana a me nā meaʻai he mau mea ʻē aʻe, e kū nei penei:
No 100 grams o ka puaʻa a i ʻole ka puaʻa he:
- Kalepona: 242g
- Huina momona: 14 Art
- Cholesterol: 80 mg
- Sodium: 62 mg
- Nā momona momona: 5 Art
- Pāhau: 423g
- Pūkohu: 27g
- Hierro: 0.9g
- Calcio: 619g
Ano, Ma ka ʻaoʻao o nā mea kanu, ʻoi aku ka ʻoluʻolu o nā meaʻai a me nā pākēneka kiʻekiʻe, no ka mea, he mau huahana ia no ka mea kanu a no laila he mea kūlohelohe, ʻoi aku ka kiʻekiʻe o kā lākou mau kuhikuhi ma mua o kēlā mau mea i hāʻawi ʻia i nā holoholona a i hana ʻia.
No kēlā me kēia 100 grams onion iā mākou:
- Kalepona: 40g
- Sodium: 4 mg
- Pāhau: 146 mg
- Pūleapohola: 9g
- Puluniu meaʻai: 1.7g
- Pā: 4.2g
- Magnesio: 612g
- Calcio: 23 mg
No 100 grams o ka chili aia:
- ʻO ke kiʻekiʻe o ka vitamina C, A a me B6
- Pāhau: 1134 mg
- Hierro: 398 mg
- ʻO ka magnesium a me nā antioxidants: 22 mg
No ka 10 grams o ka coriander a i ʻole coriander ʻike mākou:
- ʻO ka Vitamin C a me nā Beta Carotene: 340 mg
- Calcio: 124 mg
- Kālā: 48 mg
- Hierro: 4 mg
- Selenium: 3 mg
- Kalepona: 27 calories
No 80 grams o ke kāleka aia:
- Kalepona: 35g
- Pūkohu: 0.8g
- Nā momona huina: 0.2g
