15 mau ʻano pīni e hana ai mai ka ʻala (no ka mea ʻoi aku ka ʻono o ia ala)

Nā Inoa MaikaʻI Loa No Nā Keiki

Mokuna:

Lā Hānau:

HoʻOuna

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

ʻEleʻele burgers . ʻO ka chili lohi . Lentil sopa . Hōʻike kēia mau kīʻaha hiki i ka pī ke hana i nā mea a pau, a ke ʻike ʻoe i ke kuke ʻana mai ka wā kahiko (ʻaʻole makemake mākou i ka hoʻohana ʻana i nā pīni kīwī i kahi pine), e wehe ʻoe i nā ʻano manaʻo hou no ka ʻaina ahiahi. Eia he 15 mau ʻano pīni e hana ai ma ka home, a me kekahi o kā mākou meaʻai punahele e hoʻohana ai.

RELATED: Pehea e kuke ai i nā pī maloʻo (no ka mea ʻae, ʻo ia ke ala maikaʻi loa e ʻai ai iā lākou)

He aha ka Piʻi, Pololei?

Ua ʻike ʻoe i ke ʻano o ka pīni ma kahi pae kumu, akā e kiʻi kākou i ka nerdy no kekona: He ʻano legume ka pīni, ʻo ia hoʻi ua ulu lākou i loko o nā pods; ʻO ka pī ka ʻanoʻano i loaʻa i loko o ka mea kanu pod. Aia ma kahi o 400 mau ʻano ʻano pīni hiki ke ʻai ʻia, no laila ʻaʻohe hemahema o nā meaʻai hiki ke hoʻohana ʻia iā lākou. Ua kaulana nā pīni ma nā wahi a pau o ka honua, ʻoi aku ka nui ma ka ʻai Latin, Creole, Palani, India a me Kina.

Kūʻai ʻia lākou i ka maloʻo a me ka pā. Ua mākaukau nā pīni hiki ke ʻai ʻia, ʻoiai pīni maloʻo pono i kahi TLC liʻiliʻi ma mua o ka ʻai ʻia. ʻO ka mea mua, pono lākou e hoʻonā i ka pō i ka wai e hoʻomaka i ka palupalu (ʻoiai inā e paʻiʻiaʻoe no ka manawa, e lawe mai i kahi maʻi a hoʻokuʻu iā lākou no hoʻokahi hola e hana i ka hana). A laila, pono e hoʻokahe ʻia nā pīni, hoʻomaʻamaʻa ʻia a kuke ʻia me ka wai hou a i ʻole nā ​​​​mea ʻē aʻe e like me ka ʻiʻo a me ka ʻai, e hoʻonui ai i ko lākou ʻono. Ma muli o ke ʻano a me ka nui o ka pī, hiki ke hoʻomoʻa iā lākou mai hoʻokahi a ʻekolu hola. Ke hoʻopau ʻoe, pono lākou e ʻoluʻolu a moʻa, akā he ʻano al dente - ʻaʻole mushy. Hiki ke mālama ʻia i loko o ka friji no hoʻokahi pule, i loko o ka pahu hau no ʻekolu mahina a ʻai ʻia i ka ʻike. Eia nā ʻano pīni 15 e hoʻomaka ai.

ʻAno Piʻi

1. Piʻi ʻEleʻele

Ma ke kīʻaha: 114 calories, 0g momona, 20g carbs, 8g protein, 7g fiber

He kanaka maoli kēia ma ʻAmelika Hema a me ʻAmelika Hui Pū ʻIa, no laila ʻaʻole ia he mea kupanaha ʻo lākou ka hōkū o nā kīʻaha Latin a me Caribbean. He ʻano palupalu ko lākou, ʻoluʻolu a me ka ʻono ʻono, ʻoluʻolu—e like me ka nui o nā pī, lawe lākou i ka ʻono o nā mea a lākou i kuke ai. ʻO nā kīʻaha kaulana e komo pū ana pīʻeleʻele he ʻO ka hui Cuban , sopa pīni ʻeleʻele a me nā tacos.

E hoao

• ʻO ka ʻuala a me nā Tacos Piʻi ʻEleʻele me ka ʻuala ʻulaʻula
• Nā Burger Piʻi ʻEleʻele
• Kopa ʻEleʻele ʻEleʻele wikiwiki a maʻalahi

2. Piʻi Cannellini

No ka ½-ʻaha kīʻaha: 125 calories, 0g momona, 22g carbs, 9g protein, 6g fiber

Aloha nui ʻia nā pīni Cannellini no ko lākou ʻano maʻalahi, ka momona ʻoluʻolu a me ke ʻano fluffy. Mai Italia mai, ua lilo lākou i mea maʻamau i ka US, hoʻohana pinepine ʻia no nā kīʻaha pasta, stews a me ka soup minestrone kuʻuna. Hiki ke huikau ka pī Cannellini no ka navy a i ʻole nā ​​pī akau nui (ʻo nā ʻano ʻekolu o nā pī keʻokeʻo), akā ʻoi aku ka ʻoi aku o ka ʻiʻo a ʻoi aku ka honua ma mua o ʻelua. Ua kapa ʻia lākou i kekahi manawa he pīni keʻokeʻo keʻokeʻo, inā ʻoe e ʻike i kēlā lepili ma kāu supermarket.

E hoao

• Piʻi Cannellini Braised me Prosciutto a me nā mea kanu
• ʻO ka salakeke ʻuʻuku me ka pī keʻokeʻo, ka palaoa a me ka lemona mālama ʻia
• Hoʻokahi-Pan Sausage me Broccoli Rabe a me nā Piʻi Keʻokeʻo

3. Piʻi Kidney

Ma ke kīʻaha: 307 kaloli, 1g momona, 55g mau kalapona, 22g protein, 23g fiber

Inā ua noʻonoʻo ʻoe i hea lākou i loaʻa ai ko lākou inoa, no ka mea pīkī kīkī ua like me nā puʻupaʻa liʻiliʻi. He kanaka maoli no ʻAmelika Hui Pū ʻIa a me Mekiko, ʻoluʻolu a ʻoluʻolu lākou i ka ʻono a hoʻomoʻa i ka momona a palupalu. E loaʻa iā ʻoe i loko o nā tona o ka chili recipes, a me ka minestrone soup, pasta a fagioli a me nā curries.

E hoao

• Kale Minestrone
• Kīkini Sink Chili
• Pasta a me nā pī

4. Piʻi Garbanzo

No ka ½-ʻaha kīʻaha: 135 calories, 2g momona, 22g carbs, 7g protein, 6g fiber

Kāhea paha ʻoe iā lākou pīkī ma kahi. ʻO kēlā me kēia ʻaoʻao, he mea kupanaha kēia mau pīni, ʻono a me nā mea he nui. ʻO nā legumes palupalu a me ka nutty he pōhaku kihi o ka meaʻai Mediterranean a me ka Middle East akā kaulana ia ma ka honua holoʻokoʻa. E wāwahi iā lākou i loko o ka hummus, e kālua iā lākou a hiki i ka crispy, e hoʻohana iā lākou i loko o nā stews, curries a i ʻole salads, e hoʻohuli iā lākou i burgers a i ʻole falafel—ʻo ka hale ʻai ʻo kāu ʻoo.

E hoao

• ʻO ka Chickpea a me ka ʻai niu meaʻai
• ʻAi ʻAi ʻAi
• ʻO Hummus hana maʻalahi me Zaʻatar Pita Chips

5. Na Pii Moana

ʻO ka lawelawe kīʻaha: 351 calories, 2g momona, 63g carbs, 23g protein, 16g fiber

ʻO nā pīni Navy (aka haricot beans) i hoʻokumu ʻia ma Peru he mau kaukani makahiki aku nei. ʻOiai ko lākou inoa, he keʻokeʻo ka waihoʻoluʻu a huikau pū me nā pīni keʻokeʻo ʻē aʻe, e like me cannellini a me ka ʻākau nui. Loaʻa iā lākou kahi ʻano velvety, starchy a me kahi ʻono ʻoluʻolu, ʻoluʻolu ʻoluʻolu e hiki ke ʻono i nā mea āpau a lākou i kuke ʻia ai. ka hapa nui o ka pīni keʻokeʻo. Pai pīni Navy he meaʻai kaulana hoʻi i ka moʻomeheu Muslim.

E hoao

• Piʻi kālua ʻia ʻo Slow-Cooker
• Kopa Ham a me Navy Bean
• Sopa Piʻi Keʻokeʻo Mediterranean

6. Pii Akau Nui

Ma ke kīʻaha: 149 kaloli, 1g momona, 28g mau kalapona, 10g protein, 6g fiber

Inā ʻaʻole ʻoe i māʻona i nā pīni keʻokeʻo i kēia manawa, eia kekahi ʻano maikaʻi no ka hoʻokomo ʻana i loko o ka ʻuala, ka sopa a me ka chilis. Paʻa maikaʻi lākou i ko lākou ʻano a maikaʻi hoʻi i ka hoʻomoʻa ʻana i nā ʻono a pau o kēlā me kēia hupa a lākou i hoʻomākaukau ai. Ua ʻike ʻia hoʻi ʻo nā pīni keʻokeʻo nui, no Peru lākou mai Peru a he nui ma waena o nā pīni navy liʻiliʻi a me nā pi cannellini nui aʻe. Loaʻa iā lākou kahi ʻono ʻoluʻolu a ʻoluʻolu e lilo ai lākou i mea e hele ai no ka cassoulet Farani.

E hoao

• ʻO nā pīni keʻokeʻo me ka Rosemary a me nā ʻonika Caramelized
• ʻO Tomato a me ka Piʻi Keʻokeʻo Stew ma ka Toast
• ʻO Chili Turkey keʻokeʻo me ka avocado

7. Pinto Beans

No ka ½-ʻaha kīʻaha: 335 calories, 1g momona, 60g carbs, 21g protein, 15g fiber

Loaʻa iā ʻoe kēia mau mea i loko o kahi burrito bean a i ʻole ma kahi ʻaoʻao o nā pīni i hoʻomaʻamaʻa ʻia ma kāu cantina punahele punahele. ʻO nā pīni Pinto, i ulu ʻia ma ʻAmelika Hema a me ʻAmelika Hui Pū ʻIa, kaulana loa i nā mea ʻai Mekiko, Tex-Mex a me Latin. ʻOi aku ka ʻono ma mua o kekahi mau ʻano pīni ʻē aʻe, e hoʻoluliluli ana i kahi ʻono lepo, momona, ʻono ʻaʻole e hoʻopōʻino.

E hoao

• Homestyle Laiki a me ka Pii
• Piʻi Pinto Hema me Ham Hocks
• Piʻi Pinto Crock-Pot

8. Pii Lima

No ka ½-ʻaha kīʻaha: 88 calories, 1g momona, 16g carbs, 5g protein, 4g fiber

ʻO kēia mau pīni ʻono ʻokoʻa ka huakaʻi mai ʻAmelika Hema ma Mexico a me ʻAmelika Hema komohana. He ʻano like lākou me ka moa ma ke ʻano ʻaʻole ʻono lākou i ka um, beany, no ka nele i kahi huaʻōlelo maikaʻi aʻe—he ʻano momona a ʻono lākou me kahi ʻano maʻemaʻe a me ka momona (ʻoiai ʻaʻole lākou i hoʻomaʻamaʻa ʻia, ʻo ia hoʻi. Hiki iā ia ke hoʻolilo iā lākou i ʻawaʻawa.) Pono nā pī lima no nā pīni pata kaila Hema, i kapa ʻia no ke ʻano momona a me ke ʻano decadent i loaʻa i nā pī i ka wā e kuke ai, a me ka succotash. He mea maikaʻi nō hoʻi lākou no ka ʻuala, ka sopa a me ka ʻū pī.

E hoao

• Lima Bean Butternut Succotash
• Pākī Pākī Hema
• ʻO Succotash Hema me ka Okra, Corn a me nā Tomato

9. Piʻi Fava

No ka ½-ʻaha kīʻaha: 55 calories, 0g momona, 11g carbs, 5g protein, 5g fiber

ʻIke ʻia hoʻi ʻo ka piʻi ākea, ʻohi ʻia nā pīni fava a puni ke Kaiwaenahonua no kā lākou ʻanoʻano momona a hoʻonui ʻia. He mea maʻamau lākou i nā kīʻaha Mediterranean a me Middle East, akā hana pū kekahi i nā mea hoʻohui i nā salads puna a i ʻole ka sopa. He ʻiʻo ʻiʻo, ʻoluʻolu ka ʻiʻo o nā pīni Fava a me kahi ʻono, ʻono a ʻawaʻawa iki. Manaʻo ʻoe he kumu maikaʻi ke aloha nui ʻo Hannibal Lecter iā lākou.

E hoao

• ʻAhaʻi ʻo Mudammas (Pani Fava ʻAigupita)
• ʻO Asparagus Pea Spring Panzanella Salad
• Spring Minestrone Soup me Pistachio Parsley Gremolata

10. Pii wale no

No ka ½-ʻaha kīʻaha: 359 calories, 1g momona, 65g carbs, 25g protein, 17g fiber

Ua kaulana kēia mau pīni ʻōmaʻomaʻo liʻiliʻi ma ka Hikina a me ka Hikina Hema ʻo Asia, a me ka ʻĀpana ʻĀina. Hele lākou ma nā inoa he nui ('ōmaʻomaʻo gram! maash! monggo!) a ʻono iki. ʻO ka mea nāna i nānā Ke Keena E noʻonoʻo paha lākou inā honi lākou e like me ka make, akā mai makaʻu ʻoe - ʻo nā pi mung i ʻōpuʻu wale me ka lawa ʻole o ka ea a me ka holoi ʻana e pilau. Ke hoʻomākaukau pono ʻia, honi lākou i ka lepo a me nā mea kanu. ʻO nā piʻi Mung he mea hoʻohui kaulana i nā stews, soups a me nā curries, a hoʻololi pinepine ʻia i paʻi no nā ʻano mea ʻono ʻAsia.

E hoao

• ʻOtomato i kāhi ʻia i ke ahi a me ka sopa Mung Bean
• Pii Monggo
• ʻO ka Piʻi Mung a me ka Curry Niu

11. Piʻi ʻulaʻula

Ma ke kīʻaha: 307 kaloli, 1g momona, 55g mau kalapona, 22g protein, 23g fiber

Manaʻo kekahi poʻe he ʻano like ka pīni ʻulaʻula a me ka piʻi kīkī, akā ʻokoʻa maoli lākou. ʻOi aku ka liʻiliʻi o nā pīni ʻulaʻula (kahi i kapa ʻia ʻo adzuki beans), ʻoi aku ka ʻono o ka bean-y a ʻoi aku ka ʻulaʻula ʻulaʻula ma mua o ka pīni kīkī. He huahekili mai Asia Hikina a he ʻano maʻemaʻe akā ʻai. ʻO nā pīni ʻulaʻula a me ka laiki kahi mea ʻai Creole, akā maikaʻi nō hoʻi nā pīni ʻulaʻula no ka salakeke, nā kīʻaha pī, ka curries a i ʻole ka hummus. He mea maʻamau ka paʻi pīni ʻulaʻula i kekahi mau mea ʻai ʻAsia, e like me taiyaki.

E hoao

• ʻO ka Piʻi ʻulaʻula maikaʻi loa a me ka raiki
• ʻO ka ʻuala a me ka Sopa Piʻi Adzuki
• Lamb-Crusted Lamb me Adzuki Bean Stew

12. Piʻi Flageolet

Ma ke kīʻaha: 184 kaloli, 4g momona, 28g mau kalapona, 10g protein, 11g fiber

ʻO kēia mau pī liʻiliʻi liʻiliʻi a kaulana loa ma Farani, ko lākou ʻāina kumu. Kohi ʻia lākou a maloʻo koke, no laila mālama lākou i ko lākou kala ʻōmaʻomaʻo ʻoiai he ʻano pīni keʻokeʻo. Ke ʻoki ʻia a moʻa ʻia, ʻoluʻolu nā pīni flageolet, ʻoluʻolu a palupalu me ke ʻano paʻa, e like me nā pīni navy a i ʻole cannellini. E hoʻohana iā lākou i loko o ka soup, stews a me nā salakeke a i ʻole e kuke iā lākou iho ma ke ʻano he kīʻaha ʻaoʻao.

E hoao

• Piʻi Flageolet me Rosemary a me Thyme
• Lamb Stew me Flageolets a me nā mea kanu
• Nā Flageolets me nā ʻōmaʻomaʻo Autumn a me ka Bacon Hou

13. Soya

No ka ½-ʻaha kīʻaha: 65 calories, 3g momona, 5g carbs, 6g protein, 3g fiber

Eia kekahi legume hiki ke hana ia mau mea a pau, mai ka waiū a i ka tofu a i ka palaoa. Ua ʻohi mua ʻia nā Soybeans e ka poʻe mahiʻai Kina, akā nui lākou ma nā wahi a pau o Asia. Loaʻa iā lākou kahi ʻono nutty maʻalahi, e ʻae iā lākou e lawe i ka ʻono o nā mea a lākou i kuke ai. E hoʻohui iā lākou i nā stews a me nā curries, a i ʻole ka ʻai ʻana iā lākou ma hope o ka ʻala wikiwiki ʻana i ka umu. (P.S.: Ke ʻohi ʻia ka soybeans a waiho ʻole ʻia i loko o kā lākou ʻōpala, hele lākou ma ka inoa edamame.)

E hoao

• ʻO Kongjang (Kolea ʻono a me ka ʻono i hoʻomoʻa ʻia i ka Soybeans)
• ʻO ka ipu kōpaʻa soya
• ʻO Soybeans Roasted Soy

14. Pea ʻEleʻele

No ka ½-ʻaha kīʻaha: 65 calories, 0g momona, 14g carbs, 2g protein, 4g fiber

ʻO ka peas ʻeleʻele no ʻApelika, no laila ʻaʻole ia he mea pohihihi no ke aha lākou e noho ai ʻai ʻuhane mea nui i kēia lā. ʻO kaʻoiaʻiʻo, nui ka poʻe Hema a me ʻAmelika ʻeleʻele e kuke i ka ipuhao i kēlā me kēia makahiki i ka lā Makahiki Hou no ka laʻa maikaʻi. He ʻono ko lākou, ʻono lepo a me kahi ʻano starchy, ʻano niho. Manaʻo mākou e loaʻa iā lākou ke ʻano Hema me kahi ʻaoʻao o ka laiki a me nā ʻōmaʻomaʻo koʻikoʻi, ʻoi aku inā ʻoe he mea hoʻomaka mua.

E hoao

hōʻike TV e like me nā mea malihini

• Peʻa Maka ʻEleʻele Hema
• Sopa Pea ʻEleʻele
• Masala Pea ʻEleʻele me Kale

15. Lentila

No ka ½-ʻaha kīʻaha: 115 calories, 0g momona, 20g carbs, 9g protein, 8g fiber

Hoʻopili ʻia nā lentils i loko o ka ʻohana hoʻokahi me nā pī a me nā pī no ka mea he legumes lākou a ulu i loko o nā pods. Hele mai lākou mai ʻEulopa, ʻAsia a me ʻApelika ʻĀkau a ma nā ʻano ʻano like ʻole, i kapa ʻia no ko lākou kala. He ʻokoʻa ka ʻono o kēlā me kēia ʻano, no laila hiki ke ʻano mai ka ʻono a i ka lepo a i ka peppery. Hoʻohana pinepine ʻia nā lentils i loko o ka sopa a me ka ʻuala, akā e ʻoluʻolu e hoʻolei iā lākou ma luna o kahi salakeke anu a hoʻohui ʻia i nā casseroles vegan a i ʻole nā ​​​​bake. He ʻono maikaʻi nō hoʻi lākou me nā hua, ma ka palaoa a me nā kīʻaha laiki.

E hoao

• ʻO ka Lentil Vegan a me ka Bake Laʻai Moʻa
• ʻO Radicchio, Lentil a me Apple Salad me Vegan Cashew Dressing
• Hoʻokahi-Pot Lentil Kielbasa Soup

RELATED: Pehea ka lōʻihi e hiki ai iā ʻoe ke mālama i nā pī maloʻo? Ka Pane Ua Kahaha makou

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E `Ike

E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele