簡易鷹嘴豆泥 Simple Houmous

S_Houmous

鷹嘴豆是製作鷹嘴豆泥的主要材料。它含豐富蛋白質,纖維及多達10種微量營養素,例如有助保持頭髮及皮膚健康的銅。這是一個健康的小食,可以用來塗麵包及拌入蔬菜裏吃。

Chickpeas – the star ingredient in houmous – are incredibly good for you. High in protein and fibre and more than ten micronutrients, including a hefty amount of the mineral copper, keeping our hair and skin nice and healthy, this is a great, nutritious snack. Serve it with crunchy veg for dipping, breadsticks or lovely warm flatbreads.

份量:10人份 Serves 10
烹調時間:10分鐘 Cooking time: 10 minutes

材料 Ingredients

1罐400克的鷹嘴豆 1 x 400g tin of chickpeas
1小瓣蒜頭 1 small clove of garlic
1湯匙芝麻醬 1 tablespoon tahini
1個檸檬 1 lemon
特製冷壓橄欖油 Extra virgin olive oil

用具 Equipment

Sieve
食物處理器 Food processor
砧板 Chopping board
Knife
量匙 
Measuring spoons
攪拌刮 Spatula

做法 Method

  1. 沖洗後,把鷹嘴豆放入食物處理器。

Drain and tip the chickpeas into a food processor.

  1. 剝開及放入蒜頭,然後加入芝麻醬,檸檬汁及1湯匙油到食物處理器。

Peel and add the garlic, then add the tahini, a good squeeze of lemon juice and 1 tablespoon of oil.

  1. 用一小撮海鹽調味,然後蓋上蓋子攪碎混合物。

Season with a pinch of sea salt, then pop the lid on and blitz.

  1. 用攪拌刮把周邊的鷹嘴豆泥刮到中心再作攪拌。

Use a spatula to scrape the houmous down the sides of the bowl, then blitz again until smooth.

  1. 如需要可加入更多檸檬汁或加水若太稠。然後把鷹嘴豆泥放進碗裏。

Have a taste and add more lemon juice or a splash of water to loosen, if needed, then transfer to a serving bowl.

  1. 配上切片蔬菜,例如紅蘿蔔,青瓜,蘿蔔或燈籠椒,及溫暖的麵包上碟。

Serve with sliced crunchy veg, such as carrots, cucumbers, radishes or peppers, and some warm flatbreads.

Jamie的煮食提示 Jamie’s Top Tips

  1. 鷹嘴豆泥可以拌上很多不同食物進食,例如蔬菜 (蘿蔔,蘆筍,羅馬生菜,蘋果等等),你可以嘗試配上各種時令蔬菜。

Vary how you serve your houmous: crunchy vegetables like radishes, raw asparagus, cos lettuce, or even apple are all delicious – see what’s in season and experiment.

  1. 選擇小食要選有營養的,同樣道理,你也應該好好選擇喝的飲料,與其喝高糖分的汽水,不如喝水。怎樣使喝水變得更吸引?可以嘗試加入新鮮士多啤梨和薄荷葉,切片柑橘類水果或青瓜,甚至石榴子,快點嘗試一下這種健康又有趣的喝水方法。

Snacking the right way is super important, and the same goes for how you choose to hydrate yourself. Rather than drinking sugary fizzy drinks to fill you up, try flavouring water instead. It can be super exciting – try adding fresh strawberries and mint leaves, sliced citrus fruits or refreshing cucumber, and even pomegranate seeds for a fun, tasty and healthy way to stay hydrated

食物資訊 Information

鷹嘴豆是地中海地區的主要食材,就如其他蔬菜,鷹嘴豆含豐富纖維及蛋白質,纖維有助促進腸道蠕動,其非水溶性纖維亦有穩定血脂和血糖,降低壞膽固醇,及分解體內脂肪酸的作用。鷹嘴豆含各種礦物質,有助保持骨骼健康。

Chickpea is popular in the Mediterranean cuisine. Just like other legumes, chickpea have high content of fibre and protein. Fibre aids peristalsis in our digestive tract. Chickpea contains mainly insoluble fibre. They can regulate blood fat and blood glucose level, lower the level of cholesterol, as well as break them down into short chain fatty acids to support digestion. Besides, it has a variety of minerals which can make bones stronger.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan

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