羊肉鷹嘴豆咖喱 Lamb & Chickpea Curry

s_lamb & chicken curry

自製咖喱不一定要好複雜,只要用香草和香料提供味覺的昇華,跟著這個簡單食譜做,你一定能夠做出美味可口又健康的咖喱。

Making a curry from scratch doesn’t need to be complicated. When it comes to curry, the herbs and spices are the stars of the show. As long as you stock up on those and follow these simple instructions, you’ll be cooking up an incredible curry that is far tastier and healthier than a takeaway.

份量:6人份 Serves 6
烹調時間:2小時10分鐘 Cooking time: 2 hours 10 minutes

材料 Ingredients

橄欖油 Olive oil
300克切粒瘦羊肩 300g diced lean lamb shoulder
1茶匙芥菜籽 1 teaspoon mustard seeds
½ 茶匙薑黃粉 ½ teaspoon ground turmeric
1 茶匙辣椒粉 1 teaspoon chilli powder
1 湯匙馬德拉斯咖喱粉 1 tablespoon Madras curry powder
5厘米薑片 5cm piece of ginger
4 瓣蒜頭 4 cloves of garlic
3個洋蔥 3 onions
10片 咖哩葉 10 curry leaves
2罐400克鷹嘴豆 2 x 400g tins of chickpeas
1 包有機蔬菜湯粒 1 organic vegetable stock cube
1罐400克聖女果 1 x 400g tin of plum tomatoes
1罐400克輕怡椰奶 1 x 400g tin of light coconut milk
200 克菠菜苗 200g baby spinach
1束新鮮芫荽 1 bunch of fresh coriander

用具 Equipment

量匙 Measuring spoons
有蓋大煲 Large, deep saucepan with lid
木製湯匙 Wooden spoon
砧板 Chopping board
Knife
開罐器 Tin opener

做法 Methods

  1. 加入1湯匙油落鍋,用中火加熱,然後加入羊,香料和咖喱粉。

Heat 1 tablespoon of oil in a large, deep pan over a medium heat, then add the lamb, spices and curry powder.

  1. 煮若15分鐘,直至煎至啡黃色,間中攪拌,同一時間…

Cook gently for 15 minutes, or until browned all over, stirring occasionally.

  1. 剝開並切碎薑,蒜頭和洋蔥。

Peel and finely slice the ginger, garlic and onions.

  1. 加入切碎的材料和咖喱葉落鍋,然後繼續煮10至15分鐘,直至材料變軟,間中攪拌。

Add the sliced ingredients and curry leaves to the pan, then cook for a further 10 to 15 minutes, or until softened, stirring occasionally.

  1. 加入鷹嘴豆連汁液,然後加入蔬菜粒,倒入蕃茄和一罐份量的熱水。

Tip in the chickpeas (and their juice), then crumble in the stock cube. Pour in the tomatoes and 1 tin’s worth of hot water.

  1. 加入少許海鹽和黑胡椒調味,然後慢慢加熱至沸騰,用湯匙的背面壓碎蕃茄。

Season lightly with sea salt and black pepper, then slowly bring to the boil, breaking up the tomatoes with the back of a spoon.

  1. 蓋上蓋子,用細火熬1小時30分鐘,直至羊肉變嫩及醬汁變稠和減少,間中攪拌和刮起附在煲底的材料。

Cover with a lid, reduce the heat to low, and simmer gently for 1 hour 30 minutes, or until the lamb is tender and the sauce has thickened and reduced, occasionally stirring and scraping any bits from the bottom of the pan.

  1. 加入椰奶及菠菜,注意要先搖勻椰奶才打開蓋子,攪拌並煮熱菠菜。

Give the coconut milk a good shake before opening it, then add to the pan (save the rest for another day). Add the spinach, stir well, then bring just back to the boil.

  1. 上碟時灑上芫荽。與印度米一起食用效果更佳。

Have a taste and season to perfection, then tear the coriander leaves over the top. Delicious served with brown basmati rice.

Jamie的煮食提示 Jamie’s Top Tips

用豆把咖喱變稠可以令咖喱變成一道美味的主食,即省錢又好吃。

Bulking out your curries or stews with pulses and beans is a great way to make your meals go further and save money. Double bonus!

食物資訊 Information

咖喱是東南亞的菜餚,它混合了各種香料和香草作為材料,各種香料及香菜為咖喱提供香味及各自的營養。薑黃當中含的薑黃素有著高藥用及營養價值,它是一種抗炎的食物能預防各種痛症。它亦有預防老人癡呆症的作用,因為它能減低沈澱在神經線上的物質。薑黃粉作為抗氧化食物能夠防癌,主要為減低患上結腸癌的風險。進食適量咖喱亦有助保持骨骼及心臟健康。

Curry is a savory popular in South-east Asia. It is a mixture of spices and herbs. Each ingredient contributes its flavor and nutrition to the curry. The most important ingredient is turmeric. It has high pharmaceutical and nutritional value due to its curcumin. It is an anti-inflammatory agent that can prevent a variety of pains and aches. It can also prevent Alzheimer’s disease since it can reduce the deposition of plaque in the neural pathways. It is an anti-oxidant that can prevent cancer, especially colon cancer. Eating a suitable amount can also support the healthiness of bones and the heart.

United States Department of Agriculture

Special Recipe Translation by Evelyn Chan

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