Ko nga iwi o te Hauauru o Amerika ka tino aroha ki a ratau nati - he tunu , he tote, he maama ranei, ka waiho ano hei papa mo te pīni karepe tonga. Ko tenei mahinga kai hupa tipu e whakatairangahia ana e te nuinga o te kiri o te pīnihi o te Virginia tawhito, engari he mea whakahou mo te hunga o tatou e kore e pono ana ki te tonga. Ko tenei mahinga kai o te pīni karekau he mahinga kai hei kaiwhenua me te vegan.
He aha e hiahia ana koe
- 1 te riki
- 2 te tihi te herewi, te tira
- 1/4 kapu margarine
- 3 tbsp paraoa
- 8 kapu
- te hupa huawhenua
- 2 kapu
- pata pīnati , maeneene ranei
- 1 3/4 kapu waiu miraka
- 1/2 kapu peanuts tapatapahi
Pehea ki te Hanga
- Whakaorangia te riki me te herewi i roto i te margarine tae noa ki te ngohengohe, mo te 3 ki te 5 meneti. Aratai i te paraoa.
- Tāpirihia te hupa huawhenua, me te whakaoho ki te whakauru i te paraoa me te kawe mai ki te whakakotahi.
- Whakaitihia te wera ki te iti. Te pupuhi i te pata pīnati me te waiu miraka, me te whakarite kia whakauruhia te pata pīni.
- Whakanuia te peanuts ka mahi wera.
| Ngā Aratohu Nutritional (i ia mahinga) | |
|---|---|
| Calories | 375 |
| Katoa te wai | 28 g |
| Te momona | 5 g |
| Ko te wai kore | 13 g |
| Cholesterol | 0 mg |
| Te konutai | 847 mg |
| Ngā harotihāhā | 20 g |
| Piri Kai | 4 g |
| Pūmua | 15 g |