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鷹嘴豆泥藜麥碗佐氣炸九層塔椒鹽杏鮑菇(全素)

 

 Quinoa bowl with hummus and air-fried basil mushrooms

 

 

 

食材準備時間 /    15 min

烹飪時間 /  10 min

準 備 食 材 / 

 

鷹嘴豆1/2杯

 

杏鮑菇1-2條

 

蒜頭2顆

 

一把九層塔

 

一碗花椰菜

 

適量苜蓿芽、碗豆苗

 

調味料:鹽胡椒、紅椒粉適量、1/4顆檸檬、橄欖油一大匙。

 

紅藜與白米各1/2杯

 

 

May is trying to create a healthy vegan bowl which does not contain meat and egg. The main dish is salt and pepper oyster mushrooms, served with garlic hummus. Such a delicious vegan bowl!

 

Ingredients: 1-2 slices of oyster mushroom, ½ a cup of canned chickpeas, 2 cloves of garlic, a handful of basil leaves, a bowl of broccoli, a bowl of alfalfa sprouts, red quinoa rice and white rice ½ a cup each . Seasoning: appropriate amount of salt & pepper, paprika powder, juice of ¼ a lime, 1 tbsp of olive oil.

 

 
 
 
 

 

1.

紅藜與白米一同洗淨入電鍋蒸40分鐘。杏鮑菇滾刀切,以鹽、黑胡椒、蒜末、橄欖油調味,攪拌均勻。氣炸鍋鋪上烘焙紙,加一把九層塔和調味好的杏鮑菇,180-200度15分鐘至表面金黃色取出。(中間建議翻面)

 

2.

自製鷹嘴豆泥:鷹嘴豆先水煮個15分鐘(保留鷹嘴豆水)在調理機加入鷹嘴豆、鹽、黑胡椒、橄欖油、蒜頭、少許紅椒粉和剛剛的鷹嘴豆水打勻至濃稠即可。(另外再加一匙芝麻醬,會更加濃稠)

.

3.

氣炸好的椒鹽杏鮑菇搭配一碗藜麥飯,加上苜蓿芽、豌豆苗與花椰菜,佐以自製的鷹嘴豆泥,完成健康素食餐。

 

1.

Rinse the red quinoa rice and white rice together and cook in a rice cooker for 40 min. Cut oyster mushrooms into small pieces. Add the mushrooms, salt & pepper, minced garlic and olive oil into a bowl, then stir well. Next, air-fry the mushrooms with a handful of basil leaves at 180-200c for around 15min (recommended to flip the mushroom half-way through cooking). 

2.

Home-made hummus: boil the chickpeas for 15 minutes (keep the water). Add the chickpeas, salt, black pepper, olive oil, lemon juice , garlic, a little bit of paprika powder and the water used to boil chickpeas into a blender or food processor, and blend the ingredients until smooth and creamy. (adding a spoon of sesame sauce will make the hummus thicker)

3.

Serve the air-fried oyster mushrooms with a bowl of mixed quinoa rice, alfalfa sprouts, veggies and hummus. A healthy vegan meal is done!

 

 

營 養 素  (1-2人份)

_________________________________________

 

熱量                                           650.7  大卡

蛋白質                                         25.9  公克

脂肪                                             21.3  公克

碳水化合物                                   88.4 公克

膳食纖維                                      18.3  公克        

鐵                                                      6  毫克

鈣                                                  110  毫克