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風味醋烤地瓜時蔬藜麥羽衣甘藍沙拉

 

Quinoa kale salad with roasted sweet potatoes & grilled veggies

 

 

食材準備時間 /    20 min

烹飪時間 /  10 min

準 備 食 材 / 

 

地瓜半條

 

✓紅黃彩椒各1/2

 

✓杏鮑菇ㄧ條

 

✓大蒜一顆

 

✓紅藜半碗

 

✓毛豆半杯

 

羽衣甘藍一把

 

✓調味料:適量鹽胡椒、紅椒粉、巴薩米克醋一匙、橄欖油2-3匙

 

 

An easy and delicious vegan-friendly salad bowl. It is high in fiber and nutrient-dense, perfectly created for vegans!

 

Ingredients: sweet potatoes 100g, red & yellow bell pepper ½ each, 1 oyster mushroom, 1 clove of garlic, ½ a cup of edamame, a handful of kale. Seasoning: appropriate amount of salt, pepper and paprika powder, balsamic sauce 2 tsp, olive oil 1 tbsp.

 

1.

地瓜削皮切小塊、紅黃彩椒各1/2切塊、杏鮑菇一條切片、大蒜切末。紅藜入電鍋蒸40分鐘,毛豆水煮3-5分鐘。羽衣甘藍去梗撥碎

 

2.

地瓜灑鹽、黑胡椒、紅椒粉,淋上酪梨油/橄欖油,入烤箱/氣炸鍋180-200度25-30分鐘左右(中間可稍微翻面) 蔬菜&杏鮑菇灑鹽、黑胡椒、蒜末,淋上巴薩米克醋、橄欖油/酪梨油入烤箱20分鐘左右。

3.

上述食材與紅藜麥、毛豆拌一拌,加入剩下的巴薩米克醋與橄欖油,完成健康美味、無負擔的沙拉碗。

 

 

1.

Cut the raw sweet potatoes and bell peppers into small pieces, slice the oyster mushroom, and mince the garlic. Rinse the red quinoa and steam for 40 min. Boil the edamame for 3-5 min. Remove the stems of kale and tear the leaves into smaller pieces.

2.

Season the sweet potatoes with salt & pepper, paprika powder. Drizzle 1 tbsp of avocado/ olive oil over it and roast at 180-200c for around 25-30min (can flip them over halfway through cooking). For the bell peppers & mushrooms, add some salt & pepper, garlic mince, 1 tbsp of balsamic vinegar & olive/avocado oil on them. Roast in the oven for 20min at 180-200c. 

3.

Mix the roasted veggies, cooked quinoa and edamame together, and drizzle the leftover balsamic vinegar and olive oil over them. Then, our healthy dish is ready to serve.

 

 

營 養 素  (1-2人份)

_________________________________________

 

熱量                                             460  大卡

蛋白質                                        11.9  公克

脂肪                                            18.8  公克

碳水化合物                                  68.6 公克

膳食纖維                                     13.2  公克        

鐵                                                     5  毫克

鈣                                                   87  毫克