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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.

 

3.

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