15 Ke ʻano o nā pīni e hana ai mai ka wili ʻana (no ka mea ua ʻono maikaʻi lākou i kēlā ala)

15 Types Beans Make From Scratch



Nā pākī ʻeleʻele. ʻO ka chili lohi. Pāpaʻi Lentil. Hōʻoia kēia mau kīʻaha hiki i nā pīni ke hana i nā mea āpau, a ʻike koke ʻoe pehea e kuke ai iā lākou mai ka wili (ʻaʻole mākou e aloha i ka hoʻohana ʻana i nā pīni kēna i kahi pinch), e wehe ʻoe i nā ʻano manaʻo hou no ka ʻaina awakea Eia he 15 mau ʻano pi e hana i ka home, a me kekahi o kā mākou punahele punahele e hoʻohana ai i loko.

RELATED: Pehea e kuke ai i nā pī maloʻo (ʻoiai ʻo Yep, ʻo ia ke ala maikaʻi loa e ʻai ai iā lākou)

He aha nā pīni, Pololei?

ʻIke ʻoe i ka mea o nā pī ma kahi pae kumu, akā e ʻāʻī kākou no kahi kekona: He ʻano legume ka pī, ʻo ia hoʻi ua ulu lākou i nā poloka; ʻo nā pīni nā ʻanoʻano i loaʻa i loko o ka mea kanu pod. Aia he 400 mau ʻano hua o ka ʻai i hiki ke hoʻohana ʻia, no laila ʻaʻohe hemahema o nā meaʻai e hiki ai ke hoʻohana ʻia. Ma ke ʻano laulā, haʻahaʻa lākou i ka momona a me nā kumu waiwai nui o nā protein a me nā olonā i hoʻokumu ʻia. Kaulana nā pīni ma ka honua holoʻokoʻa, keu hoʻi i nā kīʻaha Lākina, Koleole, Palani, ʻInia a me Kina.

Kūʻai aku lākou i ka maloʻo a me ka kēpau. Mākaukau nā pīni kēpau e hoʻopau ʻia, ʻoiai ʻo nā pīni maloʻo e pono i kahi TLC liʻiliʻi ma mua o ka hiki ke ʻai ʻia. ʻO ka mea mua, pono lākou e pulu i ka pō i ka wai e hoʻomaka i ka palupalu (ʻoiai inā kaomi ʻia ʻoe no ka manawa, lawe mai iā lākou i kahi paila a waiho iā lākou e pulu no hoʻokahi hola e hana i ka maʻalea). A laila, pono e ninini ʻia nā pīni, ʻai a kuke ʻia me ka wai hou a i ʻole nā ​​mea hoʻohui like e like me kaʻiʻo a me nā waihona, kahi e hoʻonui ai i kā lākou ʻono. Kaukaʻi ʻia i ka ʻano a me ka nui o nā pi, hiki ke kuke iā lākou i kēlā me kēia wahi mai hoʻokahi a ʻekolu mau hola. Ke pau ʻoe, pono lākou e palupalu a kuke, akā naʻe iki al dente-ʻaʻole mushy. Hiki iā lākou ke mālama i loko o ka pahu hau no hoʻokahi pule, i loko o ka pahu hau no ʻekolu mau mahina a i ʻole ʻai ʻia i ka maka. Eia he 15 mau ʻano pi e hoʻomaka ai.

Nā ʻano pi

Nā wikiō pili

nā ʻano piʻa ʻeleʻele Westend61 / kiʻi kiʻi Getty

1. Nā Piʻi ʻEleʻele

Per & frac12;-lawelawe lawelawe: 114 calories, 0g momona, 20g carbs, 8g protein, 7g fiber

He kamaʻāina kēia no ʻAmelika Hema a me Central, no laila ʻaʻole he mea kupanaha ʻo lākou ka hōkū o nā kīʻaha latina a me Caribbean nui loa. Loaʻa iā lākou kahi palupalu, palupalu a me ka momona momona, like me nā pi, lawe lākou i ka mea ʻono a lākou e kuke ai. Nā kīʻaha kaulana i hoʻokomo pū ʻia pīni ʻeleʻele he ʻO Cuban congrí , sup ʻeleʻele a me nā kakaka.

E hoʻāʻo

  • ʻO kaʻuala a me nā pīni ʻeleʻele me ka Blue Cheese Crema
  • ʻO Burgers Bean Black
  • ʻOi loa a maʻalahi hoʻi ka niu niu niu

ʻano o nā pīni cannellini ʻO Michelle Lee Photography / Getty Images

2. Nā Pahu Cannellini

Per & frac12;-lawelawe lawelawe: 125 calories, 0g fat, 22g carbs, 9g protein, 6g fiber

Aloha ʻia nā pīni Cannellini no ko lākou loli, nuttiness mālie a me ke ʻano fluffy. No Italia mai lākou, ua lilo lākou i wahi maʻamau i ka U.S., hoʻohana pinepine ʻia no nā kīʻaha pasta, nā puʻupuʻu a me nā supana minestrone kuʻuna. Hiki ke huikau maʻalahi nā pīni Cannellini no ka navy a i ʻole nā ​​pīni akau nui (ʻekolu mau ʻano o nā pī keʻokeʻo), akā ʻoi aku ka nui o ka meatier a me ka honua ma mua o nā mea ʻelua. Kāhea ʻia lākou i kekahi manawa i nā piʻa hakuʻala keʻokeʻo, inā ʻike ʻoe i kēlā lepili ʻana ma kāu supermarket.

E hoʻāʻo

  • ʻO Braan Cannellini mau pī me Prosciutto a me nā mea kanu
  • Hoʻomaʻakai i ka palaoa kuʻi me nā pīni keʻokeʻo, nā palaoa a me nā lemona mālama ʻia
  • Hoʻokahi Pan Panusage me Broccoli Rabe a me nā pīni keʻokeʻo

ʻano o nā piʻa hakuʻala ʻO Tharakorn Arunothai / EyeEm / Getty Images

3. Nā Piʻi Piʻi

Per & frac12;-lawelawe lawelawe: 307 calories, 1g momona, 55g carbs, 22g protein, 23g fiber

Inā ua noʻonoʻo paha ʻoe i hea lākou i loaʻa ai ko lākou inoa, no ka mea pīni kōpaʻa ua hoʻohālikelike ʻia e like me nā puʻupaʻa liʻiliʻi. ʻOiwi i Central America a me Mexico, ʻano palupalu lākou a ʻoluʻolu hoʻi i ka ʻono a kuke i ka momona a palupalu. E ʻike ʻoe iā lākou i loko o nā tona o nā huaʻaina chili, a me ka hupa minestrone, pasta e fagioli a me nā curry.

E hoʻāʻo

ʻano pī piʻo Nā Neha Gupta / kiʻi kiʻi Getty

4. ʻO nā pīni Garbanzo

Per & frac12;-lawelawe lawelawe: 135 calories, 2g momona, 22g carbs, 7g protein, 6g fiber

Kāhea paha ʻoe iā lākou pīpī ma kahi o. ʻO nā ala ʻē aʻe, kupua kupanaha kēia mau pī, ʻono a multipurpose. ʻO nā legume palupalu, nutty kahi pōhaku kihi o ke kuke Kai Kaiwaenahonua a me ka Middle East akā makemake nui ʻia ma ka honua holoʻokoʻa. Kāpala iā lākou i hummus, hoʻomoʻa iā lākou a hiki i ka manawa momona, hoʻohana iā lākou i nā mea ʻai, nā ʻalā a i ʻole nā ​​saladi, e hoʻolilo iā lākou i mau burger a i ʻole falafel — ʻo ka pantry kāu kōpena.

E hoʻāʻo

  • ʻO Chickpea a me nā Kī niu mea kanu
  • ʻO Chickpea Burgers
  • Hummus Homemade Māmā me Zaʻatar Pita Chips

ʻano o nā pī navy Nā kiʻi Sasha_Litt / Getty

5. Na Pahu Moana

Per & frac12;-lawelawe lawelawe: 351 calories, 2g momona, 63g carbs, 23g protein, 16g fiber

ʻO nā pīni Navy (aka haricot beans) i hoʻomaka ʻia ma Peru he mau makahiki i hala aku nei. ʻOiai ko lākou inoa, keʻokeʻo i ke kala a kānalua pinepine ʻia me nā pīni keʻokeʻo ʻē aʻe, e like me ka cannellini a me ka ʻĀkau nui. Loaʻa iā lākou kahi velvety, starchy texture a me kahi kūleʻa, ʻono momona momona i hiki ke lawe i ka ʻono o nā mea a lākou e kuke ai. E ʻike paha ʻoe iā lākou i ka palaoa i hoʻomoʻa ʻia a me nā meaʻai, akā hiki ke hoʻohana ʻia ia mau mea i loko. ka nui loa o nā ʻoka pī keʻokeʻo. Pie pīni Moana ʻO ia kahi papa kuhikuhi kaulana i ka moʻomeheu Muslim.

E hoʻāʻo

ʻano o nā pīni piʻo nui ʻākau Zvonimir Atletic / EyeEm / Getty kiʻi

6. Nā Piʻi ʻAkau Nui

Per & frac12;-lawelawe lawelawe: 149 calories, 1g momona, 28g carbs, 10g protein, 6g fiber

Inā ʻaʻole ʻoe i hoʻopiha i nā pīni keʻokeʻo i kēia manawa, eia kahi ʻano ʻē aʻe maikaʻi loa no ka hoʻopili ʻana i nā ʻai, nā kopa a me nā cili. Mālama maikaʻi lākou i ko lākou kinona a maikaʻi loa i ka ʻimi ʻana i nā ʻono āpau o kēlā me kēia moa a lākou e hoʻomākaukau ai. ʻIke ʻia hoʻi me nā pīni keʻokeʻo nui, hoʻomaka lākou ma Peru a he nui ka nui ma waena o nā pī navy liʻiliʻi a me nā pīni cannellini nui aʻe. Loaʻa iā lākou kahi mea ʻoluʻolu a ʻoluʻolu hoʻi e lilo ai lākou i mea no ka cassoulet Palani.

E hoʻāʻo

  • ʻO nā pīni keʻokeʻo me ka Rosemary a me nā aniani Caramelized
  • ʻO Tomato a me White Bean Stew ma ka Toast
  • ʻO Chili keʻokeʻo keʻokeʻo me Avocado

nā ʻano piʻa piʻo Roberto Machado Noa

7. Pinto mau pi

Per & frac12;-lawelawe lawelawe: 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 he ʻaoʻao o nā pīni refried ma kāu cantina kūloko punahele. ʻO nā pīni Pinto, i ulu a puni ʻo Hema a me Central ʻAmelika, makemake nui ʻia i nā meaʻai Mekiko, Tex-Mex a me Latin. ʻOi aku ka ʻono o lākou ma mua o kekahi ʻano ʻano mau pi, e lūlū nei i kahi lepo, waiwai, ʻono nutty e hoʻohoka ʻole.

E hoʻāʻo

ʻano o nā piʻa lima ʻO Silvia Elena Castañeda Puchetta / EyeEm / Getty Images

8. Lima Pihi

Per & frac12;-lawelawe lawelawe: 88 calories, 1g momona, 16g carbs, 5g protein, 4g fiber

ʻO kēia mau pī ʻono ʻokoʻa i hana i ka huakaʻi mai ʻAmelika Hema ma o Mexico a me ʻAmelika Hema. ʻAno like lākou me nā pīpī i ke ʻano ʻaʻole lākou e ʻono i ka um, beany, no ka nele o kahi huaʻōlelo ʻoi aku ka maikaʻi - momona lākou a ʻono hoʻi me kahi ʻano ʻoluʻolu a momona (inā ʻaʻole lākou e moa nui, kahi hiki ke hoʻolilo iā lākou i mea ʻawaʻawa.) Pono nā pī Lima i nā pī pata o ka ʻano Hema, i kapa ʻia no ka momona momona, decadent i loaʻa i nā pīni ke kuke, a me succotash. ʻOi aku lākou no nā mea kohu, nā kopa a me ka luʻu pi.

E hoʻāʻo

nā ʻano piʻo fava ʻO Kjerstin Gjengedal / Getty Images

9. Nā pīni Fava

Per & frac12;-lawelawe lawelawe: 55 calories, 0g momona, 11g carbs, 5g protein, 5g fiber

ʻIke pū ʻia hoʻi me nā pīni ākea, ʻohiʻohi ʻia nā pī fava a puni ke Kaiwaenahonua no kā lākou hua momona, hoʻonui ʻia. Kūleʻa lākou i nā ipu Mediterranean a me ka Middle East, akā hana pū kekahi i nā stellar i kēlā me kēia saladi puna a i ʻole ka sup. Loaʻa i nā pīni Fava kahi meaʻai, ʻono a me ka momona, ʻono a ʻono iki hoʻi. Kuhi he kumu maikaʻi ke aloha nui ʻo Hannibal Lecter iā lākou.

E hoʻāʻo

nā ʻano piʻo mung Nā Kiʻi MirageC / Getty

10. Nā piʻa wale nō

Per & frac12;-lawelawe lawelawe: 359 calories, 1g momona, 65g carbs, 25g protein, 17g fiber

Kaulana nui kēia mau piʻa ʻōmaʻomaʻo liʻiliʻi ma East a me Hikina Hema ʻo Asia, a me ka India Subcontcent. Hele lākou i nā inoa he nui (green gram! Maash! Monggo!) A ʻono iki i ka momona. ʻO ka mea i nānā ʻOihana e haʻohaʻo ana paha inā ʻaʻala lākou e like me ka make, akā ʻaʻole makaʻu — e pīpī wale nō nā pi wale nō me ka lawa ʻole o ka holo ʻana o ka ea a holoi paha. Ke hoʻomākaukau pono, honi lākou i ka lepo a me nā mea kanu. ʻO nā pīni Mung nā mea hoʻohui i ka ʻai, nā ʻopa, a me nā kurina, a hoʻohui ʻia i pā no nā mea ʻai like ʻole ʻĀsia.

E hoʻāʻo

ʻano o nā piʻa ʻulaʻula ʻO Michelle Arnold / EyeEm / Getty Images

11. Piʻipiʻi ʻulaʻula

Per & frac12;-lawelawe lawelawe: 307 calories, 1g momona, 55g carbs, 22g protein, 23g fiber

Manaʻo kekahi poʻe he like nā pīniʻulaʻula a me nā pīni kōkena, akā ʻokoʻa maoli nō. ʻO nā pīni ʻulaʻula (i kapa ʻia hoʻi he mau pīni adzuki) ʻoi aku ka liʻiliʻi, ʻono i ka bean-y a ʻulaʻula a ʻulaʻula hoʻi ma mua o nā pīni kidney. Hāleʻa lākou mai Asia Hikina a loaʻa kahi ʻano ʻoluʻolu akā mealy. ʻO nā pīni ʻulaʻula a me ka laiki kahi meaʻai Creole, akā maikaʻi nō hoʻi nā pīniʻulaʻula no nā salakeke, nā kīʻaha pī, nā kurina a i ʻole hummus. ʻO ka pīni pīni ʻulaʻula kekahi mea maʻamau i kekahi mau mea ʻono ʻAsia, e like me ka taiyaki.

E hoʻāʻo

ʻano o nā pīni flageolet ʻO Isabelle Rozenbaum / Getty Images

12. Nā piʻo Flageolet

Per & frac12;-lawelawe lawelawe: 184 calories, 4g momona, 28g carbs, 10g protein, 11g fiber

ʻO kēia mau pī liʻiliʻi, nui i makemake nui ʻia ma Palani, ko lākou ʻāina hānau. ʻOhi mua ʻia lākou a hoʻomaloʻo koke ʻia, no laila mālama lākou i kā lākou ʻōmaʻomaʻo ʻōmaʻomaʻo ʻoiai he ʻanoʻano pī keʻokeʻo. I ka manawa e hoʻopaʻa ʻia a kuke ʻia, malū nā pīni flageolet, momona a ʻono hoʻi me kahi ʻano paʻa, e like me nā piʻo navy a i ʻole cannellini. E hoʻohana iā lākou i nā sopa, nā mea ʻai a me nā salakeke, a kuke paha iā lākou iho ma ke ʻano he ipu ʻaoʻao.

E hoʻāʻo

ʻano o nā pī soybeans ʻO Tharakorn Arunothai / EyeEm / Getty Images

13. ʻĀpana kope

Per & frac12;-lawelawe lawelawe: 65 calories, 3g momona, 5g carbs, 6g protein, 3g fiber

Eia kekahi legume i hiki ke hana i nā mea āpau, mai ka waiū i ka tofu a ka palaoa. Ua ʻohi mua ʻia nā Soybeans e nā mahiʻai Kina, akā nui lākou a puni ʻo ʻAsia. Loaʻa iā lākou kahi ʻono nutty maalea loa, e ʻae iā lākou e lawe i ka ʻono o ka mea a lākou e kuke ai. Hoʻohui iā lākou i ka ʻai a me nā kurina, a i ʻole nā ​​meaʻai māmā ma luna o lākou wale nō ma hope o ka hoʻomoʻa koke ʻana i ka umu. (P.S .: Ke kiʻi makua ʻole ʻia nā soybeans a waiho ʻia i kā lākou mau poloka, hele lākou i ka inoa edamame ma kahi.)

E hoʻāʻo

ʻano o nā pi i mau pi ʻeleʻele ʻO Creativ Studio Heinemann / Getty Images

14. Peas maka ʻeleʻele

Per & frac12;-lawelawe lawelawe: 65 calories, 0g momona, 14g carbs, 2g protein, 4g fiber

He ʻōiwi ʻōiwi nā maka ʻeleʻele i ʻApelika, no laila ʻaʻohe mea pohihihi ke kumu o ko lākou noho a ʻai ʻuhane mea nui i kēia lā. ʻO ka ʻoiaʻiʻo, nui nā poʻe Hema a me nā ʻAmelika ʻAmelika e kuke i ka ipuhao i kēlā me kēia makahiki ma ka lā Makahiki Hou no ka laki maikaʻi. Loaʻa iā lākou kahi mea ʻono, lepo a me kahi starchy, ʻano niho. Paipai mākou iā lākou e kaila hema me kahi ʻaoʻao o ka laiki a me nā greens collard, keu hoʻi inā he timer mua ʻoe.

E hoʻāʻo

ʻano o nā piʻa lihi ʻO Gabriel Vergani / EyeEm / Getty Images

15. Lāki

Per & frac12;-lawelawe lawelawe: 115 calories, 0g momona, 20g carbs, 9g protein, 8g fiber

Hoʻohui ʻia nā Lentil i loko o ka ʻohana like me nā pīni a me nā peas mai ka wā he legume lākou a ulu i nā hua. Hele mai lākou mai nā wahi a pau o ʻEulopa, ʻAsia a me ʻApelika ʻĀkau a ma nā ʻano ʻano like ʻole, i kapa mau ʻia no ko lākou kala. Hoʻololi kēlā me kēia ʻano i ka ʻono, no laila hiki iā lākou ke pae mai ka momona a ka honua a i ka pepa. Kāhea pinepine ʻia nā Lentil i loko o nā meaʻai a me nā mea ʻai i hoʻowali ʻia, akā ʻoluʻolu e kiola iā lākou ma luna o kahi salakeke anuanu a hoʻohui ʻia i kekahi o nā casseroles vegan a me nā bakes pū kekahi. ʻOno pū lākou me nā hua, ma ka toast a me nā pola laiki.

E hoʻāʻo

  • ʻO ka Lentil Vegan momona a me ka palaoa kāluaʻai
  • ʻO Radicchio, Lentil a me Apple Salad me ka ʻaʻahu Vegan Cashew
  • ʻOhana Lentil Kielbasa Soup Māmā

RELATED: Pehea ka lōʻihi e hiki ai iā ʻoe ke mālama i nā pī maloʻo? Kahaha ka pane iā mākou

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