O lenei fualaau aina ma le vegan mo fualaau faisuala ma pateta e maualalo tele i le gaʻo ma o se fualaʻau maualalo-calorie. E le pei o le tele o isi pateta pateta recipes, e faʻaaogaina e le tasi lenei fualaʻau fualaʻau, vegan vegan ma le faʻaiʻu e faaopoopo ai meaʻai nai lo le pata. O lona uiga o lenei fua o meaʻai e maualalo le gaosi meaʻai e naʻo le lua kalama o le gaʻo i le tautua. Ona o lena mea, o le a e manao ia mautinoa e faʻaaoga se sua o fualaau aina lelei mo le sili ona lelei. Afai e te le o faʻaaogaina se faga o fualaau faisua , e mafai ona e faʻaaogaina le paʻu elepisi poʻo le kapelu vevela vegetarian mo sina faʻaopoopoga e faʻaleleia ai le tofo.
O lenei fualaau faisuala ma le pateta a le pateta o le fua o le vegetarian, vegan, ma o le umi lava e te faʻaaogaina ai se fualaau fualaau suamalie (faitau le igoa, e pei ona i ai nisi, ma o nisi e le o faʻataunuʻuina), e leai foi se faʻaogaina.
Mea e te Manaomia
- 1 tbsp. olive (pe vegan margarine)
- 2 cloves garlic (minced)
- 1 aniani (fufulu)
- 1 pateta (suamalie)
- 1 ulu ulu ulu (gaosi)
- 3 ipu ipu kuka
- 2 lau faga
- Tofo e tofo ai
- Povi lanu e tofo ai
- 1 lemu nutmeg
- Pule oe pe: togi
- vegan vegan mo le toso
- Faitalia: aniani lanumeamata mo le tosoina, tipi
Auala e Fai Ai
- I totonu o se meaʻai tele po o se fagu meaʻai i luga o le vevela, vevesi le siʻi ma le kalaka i le vegan varnini poʻo le olive olive mo le 3 i le 5 minute, poʻo seʻia oʻo lava ina faʻamaluluina aniani ma le garlic.
- Faʻaopopo le pateta fufulu ma le kukalaʻau matala ma kuka mo ni nai minute, e faʻaosooso ai.
- Faaopopo le faga fualaau faisua ma faga laʻau ma aumai i se simmer.
- A uma loa ona faʻafefiloi le faʻafefiloi, faʻaititia le vevela ile maualalo, ufiufi le ulo, ma faʻafefiloi mo le 25 i le 30 minute.
- Aveese ma le faaeteete lau laʻau, ona faʻafeiloaʻi lea o le supa i se paluga ma le puree seʻia oʻo i le lamolemole ma le manaia, pe tuʻu se vaega o le fuainumera pe'ā e manaʻo iai.
- Vaʻa faʻamalamalama ma sina masima, pepa ma se paʻu o le nutmig ma toe faʻavevela pe'ā manaʻomia.
- Luga i le kulimi vegan vela ma aniani lanu meamata, pe a manaʻo ai, aʻo leʻi faia le mea e te alu ai.
Faia se fa tautua.
Meaʻai Faʻamatalaga:
A aunoa ma le sisi vegan, o lenei fua e maua ai:
Calories: 100, Calories from Fat: 19
Aofaʻi o Gaʻo: 2.1g, 3%, Fatisi: 1.7g, 8%
Cholesterol: 0mg, 0%
Sodium: 607mg, 25%
Aofaʻi Carbohydrates: 14.7g, 13%
Faʻateleina Fiber: 3.1g, 12%
Sugars: 3.6g
Puipuiga: 6.2g
Vitamin A 1%, Vitamin C 69%, Kalama 4%, Faʻasa 6%, E faavae ile 2000 kalori meaai
| Taiala o Mea Taumafa (i le tautua) | |
|---|---|
| Calories | 218 |
| Aofaʻi gaʻo | 3 g |
| Fatisi | 1 g |
| Vailaʻau Mataʻutia | 1 g |
| Cholesterol | 0 mg |
| Sodium | 714 mg |
| Carbohydrates | 42 g |
| Faiga o le fiva | 7 g |
| Puipuia | 11 g |