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咖哩風味焗烤白花椰起司藜麥飯

  

 Cheesy baked quinoa rice with curry cauliflower white sauce and seasonal veggies (Vegetarian-friendly)

 

 

 

食材準備時間 /    25 min

烹飪時間 /  25 min

準 備 食 材 / 

 

白花椰與綠花椰各1/2朵

 

1/2顆紅彩椒

 

1/4顆洋蔥

 

大蒜一顆

 

1-2條杏鮑菇

 

紅藜與白米各半碗

 

濃豆漿100-150CC

 

調味料:一匙咖哩粉、鹽胡椒適量、乳酪絲適量。

 

 

A simple and delicious vegan dish! Use home-made mashed cauliflower, cheese, seasonal veggies and quinoa rice, to make a vegan dish which can make you feel full and energetic!

Ingredients: ½ a cauliflower, ½ a broccoli, ½ a bell pepper, ¼ of an onion, 1 bulb of garlic, 1-2 slices of oyster mushrooms, ½ a cup of red quinoa and ½ a cup of white rice, sugar-free soy milk 100-150CC, cherry tomatoes . Seasoning: 1 tbsp of curry powder, appropriate amount of salt and pepper, and shredded cheese.

 

1.

白花椰與綠花椰切小朵,1/2紅彩椒切塊、洋蔥與蒜切末、杏鮑菇滾刀切,煮藜麥飯(白米+紅蔾)40分鐘。預熱烤箱200度。

 

2.

白花椰入電鍋蒸10-15分鐘至軟,倒入食物調理機,與鹽、黑胡椒、濃豆漿、洋蔥&蒜、咖哩粉打勻,完成白醬。

.

3.

將1/3-1/2咖哩花椰白醬倒在藜麥飯上,擺上杏鮑菇、彩椒、綠&白花椰、小番茄,再倒上剩下的醬,進烤箱180-200度先烤個10-15分鐘,在表面上撒點咖飯粉和起司,繼續烤5-8分鐘至起司融化呈金黃色即可享用!

 

1.

Chop the cauliflower and broccoli into bite-size. Cut the bell peppers into pieces, mince the onion and garlic, slice the oyster mushrooms. Cook the quinoa rice in a rice cooker for 40 min. Preheat the oven to 200C.

2.

For the cauliflower white sauce :Steam the cauliflower for 10-15 minutes until softened. Pour the cooked cauliflower into a blender /food processor, blend it together with soy milk, salt, pepper, garlic, onions, and curry powder.

3.

Pour ⅓ to ½ of the curry cauliflower white sauce onto the mixed quinoa and white rice. Top it with mushrooms, bell peppers, veggies, cherry tomatoes, then pour the rest of the white sauce onto it. Bake in an oven at 180-200C for 10-15 minutes. Sprinkle some curry powder and a handful of cheese on top, and continue to bake for another 5-8 minutes until the cheese melts and the surface turn golden. Our vegetarian meal is ready to serve! Share it with your family and friends on this joyful day! ☺️

 

 

 

營 養 素  (1-2人份)

_________________________________________

 

熱量                                            510.8  大卡

蛋白質                                          24.6  公克

脂肪                                                9.7  公克

碳水化合物                                    84.7 公克

膳食纖維                                         1 8  公克        

鐵                                                     10  毫克

鈣                                                  2550  毫克