Huamata Kariki - he tohutao i te Mediterranean

i aroha Favorite o kai hauora tunu huamata Kariki ko tino māmā, ka taea e te mea he tua faahiahia rite te hararei, a ki te tepu rā. e kore e tona tunu rapua e pūkenga motuhake, me te wā anō. He tino whai hua nga wāhanga ngā roto reira. huamata Kariki, i roto i tona kainga taketake huaina, ko te huinga nui o huawhenua hou, otaota, tīhi tote me te takai marama. Ehara i te mea rawa nui-pūngoi, engari i te wa ano ko te tino tikanga mateoha i. te mau huru pai katoa o te rihi, ka taea e koe te tāpiri i tona ahua nehenehe. fakamamafa'i hāngai-hinu te tamaa tae kanapa whakamahia huawhenua e titiro ngā ataahua i roto i ngā ki te tīhi ma.

He maha ngā huarahi o te hanga tenei rihi faahiahia, engari ki te hiahia koe ki te tunu i te aronui huamata Kariki tohutaka kia:

Wha tohanga o huamata Kariki.

100 go o te tote o te tīhi (wheta tīhi ranei)

250 g o te tōmato

pepa 150 g

200 g o te kūkamo

70 g riki (pai whero)

70 g oriwa (hiahiatia riri te)

He maha ngā rau rētihi

Hoki te hiahia whakakī:

3 tbsp. l. hinu (oriwa meinga, engari ka taea, me te huawhenua)

pepa pango

2 tbsp. l. ranu soy

1 tbsp. l. rēmana wai

Kukama, pepa reka me te tōmato i mua i huamata tunu kia ata horoia. Tapahi kore e nga huawhenua kia iti rawa, te kore e titiro i te rihi oti iti reka.

Me tōmato ki te whiriwhiri i te maoa, engari e kore e ngohengohe rawa. tapahia matou ratou poro toharite.

kia kukama ki purapura iti. E tapahia ratou ki poro.

tapahia aniana ki mowhiti hawhe. Hei whakaora ia ia i te kawa faufaa taea te paku pupu ki te te wai kohua i runga i aniana tapatapahi.

Te pepa āta horoia o purapura, me te ka tapahia ki mowhiti hawhe. I roto i te tikanga ki te titiro paramanawa atu kanapa, te whakamahi i te pepa kōwhai.

Me ki kia tapahia ki 4 nga wahi ranei mowhiti Oriwa. E kore e kore e taua tapahia nga oriwa, a whakanohoia ratou katoa i runga i huawhenua.

rau Lettuce tino horoi me te waiho i runga i te rihi mo te huamata.

I muri e tapahia nga kai, uru ratou ki runga, ka waiho i runga i te paraharaha ki te rētihi rau. Huamata taea te whakakapi ki te kāpeti Hainamana me te Romaine rētihi.

Na e hiahia ana koe ki te faaineine i te whakakī. rite Huamata huamata Kariki e whai ake: uru te hinu ki te wai rēmana me te ranu hoi, ka tāpiri pepa pango, me te uru ano nga mea katoa.

Te ranu hua riringi te huawhenua tapatapahi me runga ki te tīhi, tapatapahi poraka waenganui-rahi.

e kore he pīkara huamata tika, pera me ngā i roto i te tunu ranu hoi me te tīhi, i roto i a ratou ano rawa tote.

Ki te hiahia koe ki te hoatu i te hā motuhake ki te huamata Kariki i roto i whakakakahuria e taea te tāpiri i Pātira (maroke tapatapahi hou ranei). etahi tāpiri huamata mōrohe karika ki te tāpiri i te hā.

Ka taea te puta ke hiahia ki te tāpiri i te tahi mau ngahau ki te tunu huamata Kariki. I roto i te tauiraa, tāpiri i te pua nani, te reira te reka matarohia iti huringa. Ki te hanga atu makona te huamata, ki te wāhanga paerewa, ka taea e koe te tāpiri i kai hou. Hei tauira te kaimoana. Ko te mua tunu huamata Kariki ki kōeke hanga kore noa he atu maitai, engari ano hoki atu fakafiemālie. Ki te hanga i te reira, e hiahia ana anake koe ki te tāpiri i kohuatia kōeke tihorea ki te huinga i runga o ngā hua. Ka taea te konatunatua kōeke ki huawhenua takoto i runga i runga, me te tīhi ranei. Ka taea te whakamahi Tuna hei utu o kōeke. Haunga kaimoana taea te tāpiri paramanawa ki kohua, poraka heihei tapatapahi pihikete totea ranei.

e kore e ētahi ngaahi uaifi tauhi horahia i runga i te paraharaha o rau rētihi me tapahi ratou, ka uru ki te huawhenua.

Rite ki te whakapaipai i tunu huamata Kariki homai i runga he ngāwari. Ki te mahi i tenei, oriwa pai, mowhiti riki, otaota hou me oriwa.