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板豆腐高纖藜麥碗佐自製花生淋醬

 

Grilled tofu Buddha bowl with self-made peanut butter dressing

 

 

 

食材準備時間 /    15 min

烹飪時間 /  10 min

準 備 食 材 / 

 

1/2盒板豆腐

 

1/2碗花椰菜

 

3-5條玉米筍

 

1-2朵木耳

 

煮熟藜麥一碗

 

小黃瓜半條、紅蘿蔔半條

 

調味料:適量鹽胡椒、一顆蒜頭、1/4顆檸檬汁、一大匙無糖花生醬、一小匙蜂蜜。

 

 

A nutritious vegan bowl that gives you energy! Served with self-made lime and garlic peanut butter sauce, it is yummy and makes you feel full!

 

Ingredients: ½ a box of firm tofu, ½ a bowl of broccoli, 3-5 pieces of baby corn, 1-2 pieces of black fungus, 1 bowl of cooked quinoa, ½ a cucumber, ½ a carrot. Seasoning: appropriate amount of salt and pepper, 1 clove of garlic, juice of ¼ a lime, 1 tbsp of sugar-free peanut butter, 1 tsp of honey. 

 

1.

板豆腐用廚房紙巾包住已重物壓著使水分滲出,等待約10-15分鐘後,將板豆腐切塊,平底鍋中火倒少許油,煎兩面至金黃色盛起,以適量鹽胡椒調味。

.

2.

將喜愛的蔬菜&菇類切成易入口大小,花椰菜切小朵、玉米筍對半切、木耳去蒂頭切條。煮一鍋滾水,水煮花椰菜約2分鐘後,下其他較易熟蔬菜&菇類,再繼續一同煮約1-2分鐘,灑點鹽巴,撈起放涼。

.

3.

製作簡易花生淋醬:在小碗中混合一匙花生醬、溫水8-10CC、一小匙蜂蜜、適量鹽胡椒、蒜末、檸檬汁適量,均勻混合。

4.

擺盤,加入一碗藜麥、水煮蔬菜、小黃瓜、紅蘿蔔絲,和香煎板豆腐,淋上自製淋醬,完成。

 

1.

Wrap tofu with a piece of paper towel and place a weighted object on top for 10-15 minutes) to drain the water. Then slice the tofu. Heat up a frying pan over medium heat, and grill the tofu on each side until the surfaces turn golden brown. Season with salt & pepper. 

2.

Cut the veggies and mushrooms into bite-size, remove the stem of black fungus. Boil a pot of water, cook the broccoli for 2 minutes, then add the other veggie and mushrooms, and boil them together for another 1-2 minutes. Next, add some salt,  remove them from the pot and set aside.

3.

Prepare the sauce: add 1 tbsp of peanut butter, 8-10cc of warm water, 1 tsp of honey, minced garlic, appropriate amount of salt, pepper and lime juice. Stir with a spoon until fully combined.

4.

Plating. Put the sliced cucumbers, grated carrots, cooked veggie and mushrooms on top of a bowl of quinoa rice. Then, add the peanut butter dressing. Enjoy your meal! 😉

營 養 素  (1-2人份)

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熱量                                              568  大卡

蛋白質                                          40.0  公克

脂肪                                              19.6  公克

碳水化合物                                    62.8 公克

膳食纖維                                        15.7 公克        

鐵                                                        9 毫克

鈣                                                   433  毫克