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情人節快閃限定
註冊會員再折$20
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烤鷹嘴豆酪梨番茄水波蛋吐司
Roasted chickpeas & tomatoes avocado toast with poached egg
食材準備時間 / 8 min
烹飪時間 / 15 min
準 備 食 材 /
✓罐頭鷹嘴豆約30-40克
✓小番茄5-7顆(或一顆大番茄)
✓一顆蛋
✓酪梨1/2顆
✓紫洋蔥絲適量
✓一片全麥土司
✓鹽胡椒適量、義式香料一小匙、西班牙紅椒粉一小匙、酪梨油/橄欖油一匙
Make yourself a yummy vegan breakfast on a wonderful morning!
Ingredients: canned chickpeas 30-40g, a handful of cherry tomatoes, 1 egg, ½ an avocado, appropriate amount of shredded purple onions, a slice of whole wheat bread. Seasoning: 1 tsp of salt & pepper, 1 tsp of Italian seasoning, 1 tsp of paprika powder, 1 tsp of avocado/ olive oil .
1.
罐頭鷹嘴豆沖冷水瀝乾,與小番茄放在烤盤上,灑鹽、黑胡椒、義式香料、西班牙紅椒粉,淋上酪梨油/橄欖油一匙,用湯匙拌勻。預熱烤箱後,180-200度烤15分鐘左右取出
2.
不用加白醋的水波蛋煮法:小鍋水煮滾後關小火(至不再沸騰), 一顆蛋打入碗中,延碗緣加少許水,用湯匙在鍋中攪一個漩渦,將蛋滑進漩渦中心,稍等2分鐘撈起
.
3.
在烤得酥脆的吐司上,擺上酪梨切片、紫洋蔥絲(建議事先泡冰水10-15分鐘去除嗆味)、烤鷹嘴豆&義式番茄,擺上一顆完美水波蛋,完成❤
1.
Drain the canned chickpeas and rinse with water. Place the chickpeas and cherry tomatoes on a baking tray, sprinkle the salt & pepper, paprika powder and Italian seasoning on them. Drizzle the olive/ avocado oil over the chickpeas and cherry tomatoes, and mix well with a spoon. Preheat the oven and roast them in the oven at 180-200c for around 15 min.
2.
Making a poached egg without using white vinegar, bring a small pot of water to a boil, then turn to very low heat (until the water is no longer bubbling). Crack an egg into a bowl and add some water along the edge of a bowl. Use a spoon to make a swirl in the hot water, then pour the egg into the middle. Cook for around 2 min.
Put the sliced avocado, shredded onions (recommended to soak in ice water for 10-15 minutes to reduce the pungent smell), roasted chickpeas, cherry tomatoes and poached egg on a piece of toast. Done and enjoy your breakfast!
營 養 素 (1-2人份)
_________________________________________
熱量 531.2 大卡
蛋白質 21.7 公克
脂肪 22.5 公克
碳水化合物 65.7 公克
膳食纖維 16.6 公克
鐵 7 毫克
鈣 158 毫克