夏日鷹嘴豆沙津拌蕃茄、菲達芝士、辣椒和香草Summer chickpea salad with tomatoes, feta, chilli and herbs

 Summer chickpea salad with tomatoes, feta, chilli and herbs

蛋奶素,4人份量

1個紅洋葱, 切碎1-2個新鮮紅辣椒, 去籽

2把手心分量成熟紅或黃蕃茄

1個檸檬

特級初榨橄欖油

海鹽

新鮮磨碎黑胡椒

410克罐頭鷹嘴頭,瀝乾,或大約4把手心分量已浸煮鷹嘴豆

1把手心分量新鮮薄荷葉,切碎

1把手心分量新鮮綠或紫羅勒葉,撕碎
100克菲達芝士

1 small red onion, peeled1-2 fresh red chillies, deseeded

2 handfuls ripe red or yellow tomatoes

1 lemon

extra virgin olive oil

sea salt

freshly ground black pepper

410 g tinned chickpeas, drained, or around 4 large handfuls of soaked and cooked chickpeas

1 handful fresh mint, chopped

1 handful fresh green or purple basil, finely ripped

100 g feta cheese

 

 

做法 METHOD

  1. 紅洋葱切片,辣椒切段,蕃茄粗略切碎,然後把三樣材料拌勻。

Finely slice your red onion. Once that’s done, finely slice your chillies then roughly chop your tomatoes, mixing them in with the onion and chillies.

  1. 把步驟1的材料連同汁液放進一個碗內,以半個的檸檬汁、3湯匙特級初榨橄欖油調味。

Scrape all of this, and the juice, into a bowl and dress with the juice of half a lemon and 3 tablespoons of good extra virgin olive oil. Season to taste.

  1. 鷹嘴豆用煎鍋加熱,然後把9成分量鷹嘴加進碗內,其餘1成研作茸狀後加入,有助增加濃厚口感。

Heat the chickpeas in a pan, then add 90 per cent of them to the bowl. Mush up the remaining chickpeas and add these as well– they will give a nice creamy consistency.

  1. 完成後浸漬片刻可在室溫下享用。

  Allow to marinate for a little while and serve at room temperature.

  1. 在享用前,撒上新鮮薄荷葉和羅勒修飾。享用前可再次試味,按喜好加入餘下檸檬汁,成品以餐盤盛上,撒上菲達芝士碎即可享用。

Just as you’re ready to serve, give the salad a final dress with the fresh mint and basil. Taste one last time for seasoning – you may want to add the juice from your remaining lemon half at this point. Place on a nice serving dish and crumble over the feta cheese.

  • 營養成分(1人分), Nutritional information(per serving)
卡路里 Calories 228大卡/kcal 11%
碳水化合物 Carbs 12.8克/g 5%
脂肪 Fat 15.5克/g 22%
蛋白質Protein 8.6克/g 19%
纖維 Fiber 2克/g

*以成人日均攝取量計算, Of an adult’s reference intake

  • 食材資訊 Ingredients information: 鷹嘴豆 Chickpeas

鷹嘴豆是含豐富碳水化合物、蛋白質、纖維的低脂食材,每100克烚熟鷹嘴豆約含碳水化合物27克、蛋白質9克、纖維8克,豐富的碳水化合物和蛋白質令鷹嘴豆能適量取代主食和肉類,豆類豐富的非水溶性纖維有助腸臟蠕動,預防便秘。

Chickpeas is a low-fat ingredient contains rich carbohydrates, protein and fiber. 100g of cooked chickpeas contains about Carbs 27g, protein 9g and fiber 8g. Chickpeas can be a good alternative of staple food and meat due to its rich carbohydrate and protein content. Rich content of insoluble fiber from legumes can increase gastrointestinal motility and avoid constipation.

食譜提供 RECEIPE & PHOTO CREDIT: www.jamieoliver.com

營養資料: 食物安全中心 

Special Thanks to Freeman Law for the Chinese Translation and Nutrition Reference

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