Ming’s Blog – 梅子味噌全素蒟蒻麵沙律

2016-07-07_11-42-06

recipe by 陳嘉惠, 我.惜.食. 健康飲食教育發起人 Beatrice Chan, Super Ambassador, Food Revolution

梅子味噌全素蒟蒻麵沙律

大熱天時要走入廚房煮餐飯,其實需要很大的勇氣及熱誠。想避開身水身汗?沙律幫到你!這個日式沙律是今年「為食起革命」的主題菜式,早前才與200名同學一同製作,同學與活動嘉賓鄭中基及余思敏都大讚易整又好味。

沙律菜  隨意

紫椰菜  隨意

車厘茄  4 粒

豆乳蒟蒻麵  半包

無添加素牛蒡丸 2 粒

沙律調味

無添加白干梅(Umeboshi) 少許約 1/3茶匙

味噌  1 茶匙

芝麻油  1 茶匙

水  1 湯匙

2016-07-07_11-43-25

方法

  1. 梅子去核剁成梅蓉,放入細瓶,加入味噌、水及芝麻油關緊瓶蓋並搖勻。
  2. 準備一個沙律碗,加入豆乳蒟蒻麵、車厘茄(一開四)、素食牛蒡丸(已煮 熟並切條)、紫椰菜(已切絲)及沙律菜,加入醬汁拌勻。

小貼士

  1. 豆乳蒟蒻麵及無添加白干梅可在日式超級市場買到,豆乳蒟蒻麵質 感幼細滑溜比一般芋絲好吃。
  2. 素牛蒡丸是本地素食超市自家品牌並於台灣製造。
  3. 味噌可選購無添加及減鹽款色。

Photography / Vincent Wong

原文刊登於  Ming’s

毛豆餃子 Vegetarian Edamame Dumplings

DumplingShot

材料 Ingredients:

(1)

日本枝豆 3/4 磅 (豆莢) 3/4 pound edamame beans
2 安士油 2 oz. oil
1.25 安士 醬油 1.25 oz. soy sauce
1 茶匙 鹽 1 teaspoon salt
1 茶匙 meyer 檸檬皮 1 teaspoon lemon zest
1/2 茶匙檸檬汁 1/2 tsp. lemon juice

(2)
1 安士 蔥 (切碎)1 oz. scallion chopped
1/3 磅 日本枝豆 1/3 # edamame beans
1 杯 日式高湯 1 cup dashi
3 茶匙 醬油 (可加減) 3tsp. soy sauce, or to taste
1 湯匙 檸檬汁 1 tbsp. lemon juice
2 湯匙 meyer檸檬汁 2 tbsp. meyer lemon juice
1 茶匙 meyer檸檬皮 1 tsp. meyer lemon zest

(3)

1 包 雲飩皮 1 pkg wonton skins

做法 METHOD

  1. Ingredients (1) : 日本枝豆蒸熟攪碎 (磨蓉) Edamame beans steamed till soft then blended.  Mixed with other ingredients listed at (1).
  2. Ingredients (2) :  把材料 (1) 與 材料 (2) 混合。取一片雲飩皮把餡料放於中央,然後對摺包好,可點水與皮邊把雲飩皮粘實。Ingredients (1) and (2) mixed well. Put some ingredients mixture in the middle of the wonton skin, fold the skin and use water to stick the edge of the wonton skin. Repeated till you completed all wonton skin.
  3. 食用前請把毛豆餃子隔水蒸熟。Steamed the wrapped wonton with hot water before served.

 

 

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