Aumai sina tofo o le Caribbean i totonu o lou fale faatasi ai ma nei pi pīni uliuli faigofie ma paluga vao. E ese mai i laau toto, o mea uma lava o lenei sua e faigofie ma masani ai meaʻai, ma, ioe, oi latou uma o le lafumanu, vegan , ma le leai o se susu. Faʻaaogā se suauu fualaʻau e aunoa ma le 'aiʻaiga e fai ai lenei mea e leai se saʻolotoga. Auauna atu ma le tele vevela vevela! O se meaʻai tele i lau 'aiga gaosi meaai Kwanzaa.
Fua ma ata mai le Bush's Beans.
Mea e te Manaomia
- 1 sina riki (paʻepaʻe)
- 2 cloves garlic (minced)
- 1 tbsp. olive suauu
- 1 14-aunese e mafai ona pipi (pi)
- 2 ipu tipisi fualaʻau
- 1 laau lanumeamata lanu meamata, lūlū (pe tusa ma le 1 1/2 ipu)
- 1 tsp. kumumu
- 1 launiu
- 1/4 ipu cilantro (fou, minu)
- Faamama (ia tofo)
- Pepa (ia tofo)
Auala e Fai Ai
- Salu le garlic ma le kulisi i le 1 tbsp. o le suāuʻu olive seia oʻo i le 5 minute.
- O le isi mea, faʻaopopo i ai le faga fualaʻau, laʻau faʻailoga, le kumini ma le plantain shredded (faʻafefe sina mea mo le teuteu) ma faʻapipiʻi mo le 15 minute (aua le faʻafefe).
- Faʻaopopo le pi pīni lanumoana ma faʻapipiʻi mo le lima 5 minute, faʻaopopo sina siʻosiʻomaga fualaau suamalie poʻo vai pe a manaʻomia mo le faʻaauau pea.
- Taimi i le masima ma le pepa e tofo ai.
- Auauna atu ma teuteu i fasi uʻamea faʻasusu ma le cilantro fou.
- Ina ia auauna atu, tuu i totonu o se pesini poo se sipuni i luga o le laisa paepae papaʻe. Faʻasusu i le cilantro ma le faʻatoʻaga kuka.
Faia se tolu auaunaga.
E pei o le pi pi pi? O nai nai fesuiaiga e taumafai ai:
- E vave vave ona faigofie le faigofie ona fai ma sui o le pi
- Laʻau uliuli o le tortilla soup
- Meki pi piiki Mekisiko ma le kumini
- Vaʻai foʻi: Soupa i Saute ma Caribbean mo Kwanzaa
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 605 |
| Aofaʻi gaʻo | 7 g |
| Fatisi | 1 g |
| Vailaʻau Mataʻutia | 4 g |
| Cholesterol | 0 mg |
| Sodium | 640 mg |
| Carbohydrates | 105 g |
| Faiga o le fiva | 28 g |
| Puipuia | 35 g |