O se tasi lea o na meaʻai fualaau aina lea na tupu mai ona o mea na ou i ai i le taimi nei, lea na tupu mai le lentils, kāloti, pateta ma le tele o mea manogi a Initia. Faʻataʻaina i aniani, garlic, scallions, paʻu paʻu, paʻu o le chili, kāloti ma pateta, o lenei meaʻai vela ma meaʻai vela o se meaʻai atoa.
E pei o le kuka ma lentils? Fai ni faʻaopoopoga ma liliu le meaʻai i totonu o se salalaʻau lentil malulu .
Vaʻai foi Vegan Curries mai le salafa o le lalolagi
Mea e te Manaomia
- 2 tbsp. canola po o le suauʻu faila
- 1 riki ala, gaosi
- 3 cloves garlic, minced
- 4 siaki, tapuni
- 1 tbsp. paʻu paʻu
- 1/2 sip. chili lulupa
- 1/2 sip. pepa cayenne (filifiliga)
- 3 kāloti laʻau, faʻalanoa mafiafia
- 1 le tele pe 2 pateta alalaʻau, faʻapipiʻi i le 1-inisi inisi
- 1 ipu eletini
- 2 ipu tipisi fualaʻau
Auala e Fai Ai
- Fufulu le galala, aniani ma mala i le kuka faila po o le gaʻo canola mo ni nai minute, e tusa ma le 3-4, seia oʻo lava ina fufulu le aniani.
- Faʻaopopo le paʻu paʻu ma le paʻu pulumu ma le vevela mo na o le tasi le minute.
- Faʻaopoopo le kāloti ma pateta, faʻamalosi e faʻaofuofu lelei mea manogi. Fufulu mo le minute pe lua, e na o le tuʻuina atu o kāloti ma pateta e amata ai ulu.
- Faʻaopopo le sua o le fualaau faisua ma lentils. Ole vevela, faʻaosoosoina mo le 15 i le 20 minute seia uma ona kukaina lentils, pateta ma kāloti.
E pei o lenei mea e 'ai i le meaʻai? O nisi nei auala e kuka ai lentils:
- Laʻau mumu sambar
- Lafoaia o pateni patil
- Luga laʻau veggie burrots
- Meaʻai vevela a le leoleo mamoe
- Faʻasalaga o le Lilifili ma le fuataleta
- Faʻataʻoto le lentil casserole
- Lima lima fetu ma le sua o fualaau faisua
- Faigofie meaai faʻafefeteina
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 338 |
| Aofaʻi gaʻo | 2 g |
| Fatisi | 0 g |
| Vailaʻau Mataʻutia | 0 g |
| Cholesterol | 0 mg |
| Sodium | 412 mg |
| Carbohydrates | 66 g |
| Faiga o le fiva | 10 g |
| Puipuia | 18 g |