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打拋辣味天貝藜麥飯佐烤時蔬、半熟蛋

 

 Spicy stir-fried tempeh with basil, served with grilled vegetables, soft-boiled egg, and quinoa rice

 

__________________________________________________

 

食材準備時間 /    15 min

烹飪時間 /  10 min

準 備 食 材 / 

 

天貝半包

 

大蒜1-2顆

 

辣椒1/2條

 

玉米筍5-6

 

大番茄半顆

 

九層塔一把

 

調味料:醬油一大匙,魚露半匙、米酒半匙、味霖適量

 

一顆蛋

 

適合烤的時蔬如花椰菜、櫛瓜、蘆筍

 

✓半碗熟藜麥飯

 

 

A delicious tempeh which will satisfy your taste buds! Served with quinoa rice, grilled veggies and soft-boiled egg. A tasty and nutritious vegan lunch with high protein. 

 

Ingredients:

Tempeh 120g, 1-2 cloves of garlic, ½ a chili, 5-6 pieces of baby corn, ½ a tomato, a handful of basil leaves, 1 egg, some veggies as you prefer (recommended those suitable for grilling), 1 bowl of quinoa rice. Seasoning: 2 tsp of soy sauce, 1 tsp of fish sauce, appropriate amount of rice wine and sugar.

 

 
 

 

1.

 

天貝切塊、大蒜、辣椒切末、玉米筍5-6根切小丁,大番茄去籽切丁,九層塔一把洗淨切碎。綠花椰與白花椰切小朵,灑鹽胡椒、咖哩粉或喜好的香料,淋點橄欖油,入烤箱180-200度烤15-20分鐘。冷水下鍋開中火煮蛋,滾了後計時七分鐘撈起。

.

2.

平底鍋中火倒一匙油,先煎炒天貝至表面金黃色呈起備用。同鍋再倒少許油,下蒜末與辣椒爆香,加入玉米筍一同拌炒。接著,倒回天貝和番茄丁,加入醬油一大匙,少許魚露和味霖/糖提味,炒至入味,加點米酒,下九層塔快速拌一拌起鍋!

 

.

3.

打拋辣味天貝搭配一碗藜麥飯、半熟蛋與烤時蔬,完成。

 

 

1.

Slice the tempeh, mince the garlic and chili, cut the baby corn into cubes, dice the deseeded tomato. Rinse a handful of basil and chop into pieces. Cut the veggies into bite-size. Sprinkle some salt, pepper and curry powder on the veggies, drizzle 1 tsp of olive oil over them, and grill in an oven at 180-200C for 15-20min. Then, bring a small pot of water to a boil, and cook the egg for 7 min.

 

2.

Heat up 1 tsp of oil on a frying pan, grill the tempeh on each side, then remove them from the pan and set aside for later use. On the same pan, add a little bit of oil and fry the minced garlic and chili together until fragrant, then add the baby corn and stir-fry together. Next, add the grilled tempeh and tomato, season with soy sauce, fish sauce and sugar, and stir-fry until the sauce thickens. Subsequently, add some rice wine, and keep frying with basil leaves. 

3.

Lastly, serve the tempeh with a bowl of quinoa rice, soft-boiled egg and roasted veggies. Enjoy your meal!

Spread the guacamole on a piece of toast, and top with scrambled eggs and sauteed mushrooms. A yummy meal is ready to serve😍

 

營 養 素  (1-2人份)

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熱量                                              691 大卡

蛋白質                                         50.7  公克

脂肪                                             24.1  公克

碳水化合物                                      62 公克

膳食纖維                                      19.9  公克        

鐵                                                    10  毫克

鈣                                                    286毫克