義大利雜菜湯 Minestrone soup

s_Minestrone soup

雜菜湯是一個人見人愛的營養菜餚,好好利用家中存有的蔬菜來煮雜菜湯。帕爾馬芝士是一種很好的調味,它提供豐富的鈣質有助強健骨骼。

Hearty and nutritious, minestrone soup is a tasty crowd-pleaser and is super easy to tweak according to the vegetables you have in the house. Parmesan is a great seasoning and, when used carefully, it’s a good source of calcium, which we need to maintain strong and healthy bones.

份量:8人份 Serves 8
烹調時間:1小時20分鐘 Cooking time: 1 hour 20 minutes

材料 Ingredients

1瓣蒜頭 1 clove of garlic
1個紅洋蔥 1 red onion
2個紅蘿蔔 2 carrots
2棵芹菜 2 sticks of celery
1個小胡瓜 1 courgette
1小棵韭蔥 1 small leek
1個大薯仔 1 large potato
1罐400克白腰豆 1 x 400g tin of cannellini beans
2件符合高動物福利標準生產的五花肉 2 rashers of higher-welfare smoked streaker bacon
橄欖油 Olive oil
½ 茶匙乾牛至葉 ½ teaspoon dried oregano
1棵新鮮月桂葉 1 fresh bay leaf
2罐400克聖女果 2 x 400g tins plum tomatoes
1升有機蔬菜湯 1 litre organic vegetable stock
1大撮時令蔬菜,例如皺葉甘藍, 羽衣甘藍,莙薘菜 1 large handful of seasonal greens, such as savoy cabbage, curly kale, chard
100克全麥意粉 100g wholemeal pasta
(如適用) ½ 束新鮮羅勒葉 Optional: ½ a bunch of fresh basil
帕爾馬芝士 Parmesan cheese

用具 equipment

2塊砧板 2 chopping boards
2把刀 2 knives
大碗 Large bowl
開罐器 Tin opener
Colander or sieve
有蓋大煲 Large saucepan with lid
木製湯匙 Wooden spoon
量匙 Measuring spoons
量杯 Measuring jug
擀麵杖 Rolling pin
刨絲器 Fine grater

做法 Method

  1. 剝開並切碎蒜頭及洋蔥,稍微切細蘿蔔,芹菜及小胡瓜,然後把蔬菜放進一個大碗。

Peel and finely chop the garlic and onion. Trim and roughly chop the carrots, celery and courgette, then add the vegetables to a large bowl.

  1. 切走韭蔥的頭尾部分,然後切成四份用水清洗,再切細成1cm的韭蔥片,並加入至大碗。

Cut the ends off the leeks, quarter them lengthways, wash them under running water, then cut into 1cm slices. Add to the bowl.

  1. 洗刷薯仔,然後把薯仔切粒。沖洗白腰豆備用。

Scrub and dice the potato. Drain the cannellini beans, then set aside.

  1. 把五花肉切成小條。

Finely slice the bacon.

  1. 加2湯匙油落鍋,用中火加熱。把五花肉煎2分鐘,直至呈金黃色。

Heat 2 tablespoons of oil in a large saucepan over a medium heat. Add the bacon and fry gently for 2 minutes, or until golden.

  1. 加入蒜頭,洋蔥,蘿蔔,芹菜,小胡瓜,韭蔥,牛至葉和月桂葉,慢煮約15分鐘,直至蔬菜變軟身,間中攪拌。

Add the garlic, onion, carrots, celery, courgette, leek, oregano and bay and cook slowly for about 15 minutes, or until the vegetables have softened, stirring occasionally.

  1. 加入薯仔,白腰豆和聖女果,然後倒進蔬菜湯,攪拌至均勻,並用湯匙的背面壓碎蕃茄。

Add the potato, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, breaking up the tomatoes with the back of a spoon.

  1. 蓋上蓋子,慢煮至沸騰,然後熬約30分鐘,直至把薯仔煮熟。同一時間…

Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes, or until the potato is cooked through. Meanwhile…

  1. 掉走蔬菜的莖部,然後稍微切細。

Remove and discard any tough stalks bits from the greens, then roughly chop.

  1. 把意粉保留在包裝裡或用茶巾包住意粉,然後用擀麵杖把意粉壓成片狀。

Using a rolling pin, bash the pasta into pieces while it’s still in the packet or wrap in a clean tea towel.

  1. 要知道薯仔是否熟透,用刀刺進薯仔,若很容易刺穿就代表薯仔熟透。把蔬菜和意粉放進大煲,然後再煮若10分鐘,直至意粉煮至煙韌有嚼勁,即是軟身但帶有點韌性。

To check the potato is cooked, pierce a chunk of it with a sharp knife – if it pierces easily, it’s done. Add the greens and pasta to the pan, and cook for a further 10 minutes, or until the pasta is al dente. This translates as ‘to the tooth’ and means that it should be soft enough to eat, but still have a bit of a bite and firmness to it. Try some just before the time is up to make sure you cook it perfectly.

  1. 如需要可灑上蔬菜湯或水來弄鬆意粉 。

Add a splash more stock or water to loosen, if needed.

  1. 可加入幾片羅勒葉然後攪拌。加入海鹽和黑胡椒調味,上碟前刨上帕爾馬芝士,與全麥麵包一起適用更佳。

Pick over the basil leaves (if using) and stir through. Season to taste with sea salt and black pepper, then serve with a grating of Parmesan and a slice of wholemeal bread, if you like.

食物資訊 Information

白腰果常用於義大利菜來煮湯或沙律,製造堅果味的效果。白腰果是低升糖指數的食物,有助穩定血糖同時提供足夠的能量,對於糖尿病人亦有減低患上心血管疾病的作用。白腰果亦含豐富蛋白質,亦有抗氧化及清除體內毒素的作用。要注意生白腰果含毒素,必須長時間加熱才能使毒素分解,安全食用。

Cannellini beans are common in Italian cuisine for making soup and salad since it provides a firm and nutty texture. Cannellini is a low GI food, which means it can provide energy and at the same time maintain blood glucose level. It can prevent cardiovascular diseases especially for diabetes patients. Cannellini have high contents of protein. It is a good antioxidant and detoxify agent. Be aware that raw cannellini is toxic. It is only after undergoing prolonged heating the toxic will be released and safe to eat.

United States Department of Agriculture

Special Thanks for Recipe Translation by Evelyn Chan

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