Ko te hupa kāpeti he mea māmā o te kāpeti, te hupa pīti, te pepa, te riki, me te tōmato. He iti o te ranu wera, te karika, me etahi huka parauri hei awhina i te hupa. Tāpiri etahi kāreti tapatapahia ki te hupa ki te hiahia koe.
Tāpirihia he paraoa paraihe paraihe, he pihikete paraoa ranei hei kai maoa. Ki te hiahia koe ki te hupa kore kai, whakakapi i te hupa me te wai me te 1 te hawhe o te hupa huawhenua, me te 1 kapu o te hupa tōmato.
He aha e hiahia ana koe
- 1 ka taea (10 3/4 heehe) he hupa poaka kua whakakikoruatia (ko te hupa riki French)
- 3/4 te kāpeti matenga (tapatapahi)
- 2 riki (tapatapahia)
- 1 pepa pepa matomato (tapatapahi)
- 1 te pepperoncini mii (te tapatapahi rawa)
- 1/2 kapu herewi (tapatapahi)
- 4 kapu wai
- 1 te nui (28 he) he tōmato (tapatapahi, he wai)
- 1 te kohu
- kāriki (tapatapahi)
- Kōwhiringa: 2 pakaru
- te wera wera
- 2 te punetēpu te huka parauri (kua tino kapi)
Pehea ki te Hanga
- I roto i te kohua nui, i te kohua ranei, kohia te hupa pīti, te kāpeti tapatapahi, te aniana tapatapahi, te pepa, te herewi, me te wai.
- Kawea mai te ranunga ki te kohua ki runga i te wera-teitei; tahuri ki raro. Tāpirihia te karika, te wera wera, me te huka parauri; haere tonu ki te tunu tae noa ki nga mea e ngawari ana, mo te 1 1/2 haora.
- Tāpirihia te tōmato me te wai. Tāpiri atu i te wai ki te hiahia me te wera.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 159 |
| Katoa te wai | 1 g |
| Te momona | 0 g |
| Ko te wai kore | 0 g |
| Cholesterol | 0 mg |
| Te konutai | 222 mg |
| Ngā harotihāhā | 36 g |
| Piri Kai | 9 g |
| Pūmua | 7 g |