Hōkū ma ka pā: pī

I ka hopena o ka pūnāwai, ʻo kekahi o nā huaʻōlelo culinary kaulana loa ʻo "pehea e kuke ai i nā pīni ʻōmaʻomaʻo". ʻAʻohe mea kupanaha, no ka mea, i kēia manawa o ka makahiki, hoʻopiha ʻia kēlā me kēia hale kūʻai me nā ʻeke pī. Pehea e kuke ai, pehea e hui ai, pehea e mālama ai?

/ hoao.

ʻO nā pīni nā legumes i waiwai i ka protein a me ka waikawa folic. Ma muli o ko lākou kiʻekiʻe o ka protein a me ka fiber content, hāʻawi ka pī i kahi manaʻo o ka satiety no ka manawa lōʻihi. Manaʻo nui ʻia e ka poʻe, no nā kumu like ʻole, ʻaʻole ʻai i ka protein holoholona. Ma muli o ke kiʻekiʻe o ka nui o ka vitamin B12 a me ka folic acid, pili ka ʻai i ka ʻōnaehana cardiovascular. Ma waho aʻe o nā pono olakino kānalua ʻole, ʻono wale ka pī. Hiki ke ʻai maka (akā, mai hoʻomāhuahua, no ka mea, he legumes lākou a hiki ke ʻauhau ʻia i ka ʻōpū).

ʻO nā pīni, e like me nā legumes ʻē aʻe, hiki ke kōkua pū i ka hōʻike ʻana i ka favism, ʻo ia hoʻi. nā maʻi pī. He maʻi maʻi ia e alakaʻi ai i ka anemia hemolytic a, i nā hihia koʻikoʻi, make. ʻO ka maʻamau, ʻo nā hōʻailona mua ka ʻeha o ka ʻōpū, ke poʻo a me ka luaʻi - ʻike ʻia lākou ma hope o ka ʻai ʻana ʻaʻole wale i nā pīni, akā i nā pīni ʻōmaʻomaʻo, nā pī a i ʻole chickpeas. Ma muli o kēia makemake nui i ʻōlelo ʻia e kekahi mau pī e inaina i ka ʻono o ka pī, he mea ʻona ʻōmaʻomaʻo. He mea kakaikahi ka maʻi, ma Polani kēlā me kēia tausani kānaka e loaʻa iā ia, no laila aia kahi manawa kūpono e hauʻoli ai ʻoe e hoʻohana i kēia mau lula.

Pehea e kuke ai i ka pi?

Kūʻai maʻamau mākou i nā pīni i loko o nā ʻeke plastik - ʻo ia ke ʻano o ke kūʻai ʻia ʻana ma nā papa. He mea pono e hoʻolohe inā ua hewa ka mea kanu (ʻo ka ihu e honi maʻalahi i nā mea i loko o ka ʻeke hiki ke hoʻopakele iā mākou mai ka hoʻolei ʻana i kekahi mau zlotys i ka ʻōpala). E kūʻai pololei i nā pī mai ka mea mahiʻai inā hiki. ʻIke wau he mea maoli ʻole kēia no nā poʻe he nui. Inā ʻaʻole hiki iā ʻoe ke komo i kēlā ʻano mea kanu, e nānā pono i nā ʻike o ka pōʻai a koho i nā hiʻohiʻona nani loa ma ka pā.

E hoʻolapalapa i nā pīni ʻōmaʻomaʻo i ka wai paʻakai māmā. ʻOi aku ka maikaʻi o ka ninini ʻana i ka wai nui i loko o ka pā, hoʻohui i ka paʻakai a hoʻāʻo. Pono e like me ka wai kai paʻakai. E hoʻohui i nā pīni, e kuke no 3 mau minuke, e hoʻokahe a hoʻokomo koke i loko o kahi pola wai anuanu. Mālama kēia i ka paʻa. Hiki iā ʻoe ke puhi i ka pī no kahi o 4 mau minuke. I kēia hihia, pono nō hoʻi e hoʻokomo i loko o ke pola wai hau no kekahi mau minuke e hoʻōki i ke kaʻina kuke. E ʻili i nā pī i kālua ʻia a ʻai koke a hoʻohui paha i kāu mau meaʻai.

Bean salad - kahi hoʻoikaika iki

ʻO ka salakeke me nā pīni, nā noodles a me ka feta

Hoʻohui:

• 200 g pasta
• 1 kīʻaha pī
• 70 g pūʻulu
• 1 lemon
• avocado hou
• ʻO ka mint hou a i ʻole ka basil

ʻO ka pīni kahi mea hoʻohui maikaʻi no ka saladi. He ʻono maikaʻi i ka pasta a me ka salakeke feta. Ua lawa ka kuke ʻana i 200 g pasta (hiki iā ʻoe ke hoʻololi i ka bale momi a me ka millet), e hoʻohui i 1 kīʻaha o ka moa, chilled a peeled fodder beans, 70 g o ka paʻakai ʻokiʻoki, kāpīpī ʻia me 1 punetēpē o ka wai lemon. a kāpīpī me ka basil hou a i ʻole ka mint. He ʻono maikaʻi me ka avocado hou a me nā ʻōmato cherry waihoʻoluʻu i ʻoki ʻia i ka hapalua. Hiki ke hana ʻia ka saladi ma mua o ka manawa a mālama ʻia i loko o ka friji. Pono no ka pahu awakea.

salakeke pī maʻalahi

Hoʻohui:

• 500 g o nā pī
• 3 punetune aila ʻoliva
• 1 lemon
• ʻO 1 ka'ōpala o ke kāleka
• 1 kukama uliuli
• 200g pūʻulu
• dill/parsley/mint

ʻO kahi ʻano maʻalahi o ka salakeke bean he mea ʻono hoʻi. Hoʻohui i 500 g o nā pīni i hoʻomoʻa ʻia a ʻili ʻia me 3 punetēpē o ka ʻaila ʻoliva, 1 1/2 punetēpē o ka wai lemon, 1 clove o ke kālika, 1 kukama ʻōmaʻomaʻo ʻokiʻoki, 200 g o ka cheese feta ʻoki ʻia a me kahi lima o ka dill ʻokiʻoki, ka pāhiri a me ka mint. E hoʻohui i nā mea a pau, e waiho no 20 mau minuke ma mua o ka lawelaweʻana. ʻOiaʻiʻo, hiki iā mākou ke hoʻonui i ka saladi me ka pasta a loaʻa i kahi meaʻai puʻuwai.

ʻO ka salakeke me nā hua a me nā pī

Hoʻohui:

• 200 g o nā pī
• Nā hua 2
• 3 punetune ka paʻakai sandwich
• 4 pōpō berena
• 1 lemon
• Mayonaise
• 1 kīʻaha spinach
• Pāʻili / mint

He ʻono nō ka pī me nā hua. ʻOi aku ka maikaʻi o ka hua manu a me ka salakeke pī, akā ʻoi aku ka maikaʻi o ka ʻono ma ka berena toast rustic.

He aha kā mākou mea e pono ai? 200 g paila palaoa, 2 paakiki hua hua, 3 tablespoons sandwich cheese (maikaʻi me horseradish), 4 slices o ka aina berena, lemona, mayonnaise a me na mea kanu. E hoʻomaka kākou me ka mayonnaise: hoʻohui i 4 punetēpē o ka mayonnaise me 1 punetēpē o ka wai lemon a me kahi lima o ka pā paʻi a i ʻole coriander. Hoʻomoʻa mākou i ka berena i ka umu a i ʻole ka mea hoʻoheheʻe. E kāpīpī me ka paʻakai, e kau i nā ʻāpana o nā hua i hoʻolapalapa ʻia ma luna ona, e kāpīpī me ka mayonnaise me nā mea kanu a kāpīpī ʻia me nā pīni ʻōmaʻomaʻo. ʻAi mākou me ka ʻōpala a me ka pahi.

Pehea e hoʻololi ai i salakeke? Ma ke ala maʻalahi. Pono mākou i ka palaoa palau a hoʻohana ʻia. E haehae i 3 mau ʻāpana berena i ʻāpana a waiho i loko o ke pola. E hoʻohui i 1 kīʻaha i holoi ʻia a maloʻo ka lau spinach, 2 kīʻaha pīni i hoʻolapalapa ʻia, 2 hua moa paʻa a ʻokiʻoki i ʻāpana. E hoʻoinu i nā mea a pau me 2 punetēpē o ka wai lemon a hoʻohui i 3 punetēpē o ka yogurt maoli i hui pū ʻia me kahi lima o ka pā paʻi hou (a i ʻole mint).

Hiki iā mākou ke hoʻohui i kahi feta, mozzarella, kāu mau nati punahele a me ka kukumba ʻōmaʻomaʻo - ʻo ia kekahi o kēlā mau salakeke hiki iā ʻoe ke hoʻokolohua a ʻoi aku ka maikaʻi o ka hopena.

Paʻi pīni - no nā sandwich a me nā dumplings

pīni hummus

Hoʻohui:

• 400 g o nā pī
• paʻi sesame tahini
• kāleka
• Lemon
• aila olila
• ʻOʻElo
• sesame

ʻO nā pīni kahi mea hoʻohui maikaʻi no ka pālahalaha a me ka hummus. E hoʻomaka kākou ma ka kuke ʻana a me ka hoʻomaʻemaʻe ʻana i ka pī. ʻAʻole hiki iā ʻoe ke hana me ka ʻole. Inā makemake mākou e hana i ka hummus bean, pono mākou i ka tahini sesame paste, kālika, wai lemon, ʻaila ʻoliva, kumini a me nā kumulāʻau sesame.

 E hoʻohui i 400 g o nā pīni ʻōmaʻomaʻo me kahi blender a maʻemaʻe me 5 punetēpē o ka tahini, 5 punetēpē o ka ʻaila ʻoliva, ʻokiʻoki ʻia ka clove kālika, 1 punetēpē o ka wai lemon, 1 teaspoon o ka kumini. E kau me ka paʻakai inā pono. E kau i loko o kahi kīʻaha, e kāpīpī me ka ʻaila ʻoliva a kāpīpī me nā hua sesame toasted.

Paʻi pīni

Hoʻohui:

• 300 g o nā pī
• 200 g curd
• ʻO 1 ka'ōpala o ke kāleka
• 1 lemon
• ʻonika ʻōmaʻomaʻo / mint

ʻO ka paʻi pīni ʻē aʻe ʻo ia ka paʻi paʻi paʻi. E hoʻohui i 300 g kīʻaha ākea me ka 200 g cottage cheese, 1 clove garlic, 1 teaspoon paʻakai a me 1 teaspoon freshly grated lemon zest. Hoʻohui mākou i nā mea a pau. Hiki iā mākou ke hoʻohui i kahi punetune o nā aniani ʻōmaʻomaʻo a i ʻole ka mint i ka pasta i hoʻopau ʻia. He mea hoʻopiha maikaʻi kēia pasta no nā dumplings.

sopa pī

Hoʻohui:

• 500 g o nā pī
• 2 manawa
• 1 Koti
• Nā kāpena 1
• ʻāpana seleri
• 1 paʻi
• 500 ml ka huʻi huaʻai/manu
• 1 teaspoon kukama
• ʻO Coriander / parsley
• aila olila

Hiki ke mālama ʻia nā pīni e like me ka pīni, a i ʻole i hoʻolapalapa ʻia a ʻili wale ʻia, i hoʻohui ʻia i ka sopa mea kanu a i ʻole kahi puna puna o ka sopa bale bale. Eia naʻe, mai Morocco mai ka mea ʻai no ka soup pīni maikaʻi loa. ʻO ka mua, ʻoiaʻiʻo, e hoʻolapalapa, e ʻoluʻolu a peel 500 g o nā pīni ʻōmaʻomaʻo. A laila e hoʻohui i nā pīni ʻōmaʻomaʻo, 2 leeks i ʻoki ʻia, 1 ʻuala, 1 kāloti, ʻāpana celery, a me ka pā paʻi i ka ipuhao. E ninini i loko o 500 ml mea kanu a manu paha a hoʻohui i 1 teaspoon paʻakai a me 1 teaspoon turmeric. E hoʻomoʻa ma kahi wela liʻiliʻi no kahi o 45 mau minuke. I ka pau ʻana o ka kuke ʻana, e hoʻohui i kahi lima o ka cilantro ʻokiʻoki a me ka pā paʻi i ka sopa. E hoʻoulu i ka sopa a maʻemaʻe. E hoʻomoʻi me ka paʻakai e ʻono. E lawelawe me ka aila ʻoliva, kāpīpī ʻia me nā kumulāʻau cumin ʻeleʻele a me kekahi mau kulu o ka wai lemon.

ʻO nā ʻokiʻoki me ka bobu

nā mea waiwai:

• 500 g o nā pī
• ʻOʻElo
• ʻO ka coriander lepo
• 2 cloves o kālika
• 2 kīlaʻau
• ʻōwili palaoa
• 1 hua manu (ke koho)

He maikaʻi nā pīni no nā ʻoki - ʻono loa lākou i hui pū ʻia me nā mea ʻala, i hoʻohui pinepine ʻia i ka falafel. Hoʻohui i 500 g i hoʻolapalapa ʻia, maloʻo a ʻili ʻia me ka 3/4 teaspoon cumin, 3/4 teaspoon coriander lepo, 1 teaspoon paʻakai, 2 ʻōpala kālika i kaomi ʻia ma kahi kaomi, 2 ʻuala i hoʻolapalapa ʻia, kahi ʻōwili i hoʻopaʻa ʻia i ka wai a i ʻole ka hupa, a me 1 hua manu. (Hiki ke waiho ʻia ka hua manu.) ʻOi aku ka maikaʻi o ka hoʻokomo ʻana i nā mea āpau i loko o kahi kīʻaha blender a hoʻololi i kahi ʻāpana homogeneous. E hoʻohui i 2 mau lima o nā hua sunflower i ka nui i hoʻomākaukau ʻia. Hoʻopili i loko o nā patties a palai i ka ʻaila. Hāʻawi ʻia me nā mea kanu hou a me ka couscous paila. Hiki iā mākou ke hana i nā patties nui a hoʻohana iā lākou ma ke ʻano he ʻāpana veggie burger.

Hiki ke loaʻa nā kikokikona hou aʻe mai ka Starring on a Plate ma AvtoTachki Pasje ma ka ʻāpana Culinary.