Ko Caponata he tino huamata huawhenua. Ka taea e koe te whakauru i nga kai maoa mehemea ka whiriwhiria e koe, ka mahi noa ranei kia rite ki te hinu marama me te winika.
He aha e hiahia ana koe
- 1 te eggplant, te tapatapahia ki te poro 1/2 inihi
- 1 Bermuda riki, kua oti
- 3 Roma tōmato, tarai
- 1 kapu / 240 mL herewi, tapatapahi
- 4 He oriwa Kariki, he tipu me te tapatapahi
- 3 punetēpu punetēpu / 45 mL winika whero whero
- 2 punetēpu / 30 mL te hinu oriwa
- 1 punetēpu / 15 mL
- pupuhi
- 1 punetēpu / 15 mL karepe (he kōwhiringa)
- 2 tīpune / 10 mL te huka nui
- 1 tīpune / 5 mL pepa pepa hou
- 1 tīpune / tote moana 5mL
Pehea ki te Hanga
Te tunu kai. Whakanohia te riki ki runga i te tihi me te aniana riki me te eggplant ki te hinu oriwa. I te wera wera, tunuhia te eggplant mo te 4-5 meneti me te riki mo te 10-12 meneti. Tangohia i te kohi. Whakanohoia he hinu iti o te hinu oriwa i roto i te kohua nui me te paraihe ki te tunu kai. Tāpirihia te herewi me te tunu mo te 5 meneti. Tāpirihia te tōmato, te eggplant, te riki, te winika whero whero, te karepe, te karepe, te oriwa, te huka me te pepa. Whakaranu pai.
Kuki mo te 10 meneti i runga i te wera iti ka waiho kia hauha. Ko te hipoki me te pouaka i te po. Mahi i te haurangi, i te rūma rūma rānei. Mahi i runga i te moenga o te rētihi.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 163 |
| Katoa te wai | 8 g |
| Te momona | 1 g |
| Ko te wai kore | 5 g |
| Cholesterol | 0 mg |
| Te konutai | 697 mg |
| Ngā harotihāhā | 23 g |
| Piri Kai | 7 g |
| Pūmua | 3 g |