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橄榄油扁豆配菠菜

橄榄油扁豆配菠菜
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营养成分表

每份 350 克

% 每日参考值基于 2000 千卡饮食

卡路里 360 kcal
18% DV
总脂肪 16.0g
25% DV
总碳水化合物 34.0g
11% DV
蛋白质 19.0g
38% DV

关于

这道菜用软嫩扁豆拌上炒软的菠菜,最后淋上橄榄油提香。风味朴实浓郁,营养均衡,既适合作为清爽主食,也很适合当配菜。

食材

橄榄油小扁豆配软塌菠菜

前言


这道菜讲究克制:质朴的小扁豆、柔滑的菠菜,以及在恰当温度下融合出的橄榄油幽深风味。此菜依赖干净利落的烹调与仅凭技法实现的克制调味,因此每种元素都能保持分明,而整体又显得完整。温热上桌时,口感应柔润、光泽分明,并带有轻微的嫩弹感。

食谱要点


  • 菜品类别: 温热谷物与豆类炒制菜

  • 菜系或起源: 地中海风味启发

  • 餐次类型: 主菜或简便午餐

  • 份量: 1 人份

  • 每份分量: 350 g

  • 准备时间: 10 分钟

  • 烹调时间: 20 分钟

  • 总时间: 30 分钟

  • 难度: 简单


  • 设备


  • 中号炖锅

  • 细筛

  • 大号煎炒锅

  • 木勺或耐热刮刀

  • 厨房秤


  • 食材


    小扁豆


  • 220 g 熟小扁豆,充分沥干


  • 菠菜


  • 100 g 菠菜,洗净并彻底沥干


  • 油脂


  • 30 g 橄榄油


  • 做法


  • 1. 将熟小扁豆放入中号炖锅中,用小火加热 4 至 5 分钟,中途搅拌一两次,直至其完全热透,中心不再带有冷意。

  • 2. 将大号煎炒锅置于中火上,加入 20 g 橄榄油。待油面微微泛光时,将菠菜松散铺入锅中。

  • 3. 持续翻拌菠菜 1 至 2 分钟,至其刚刚塌软并呈现光泽,但仍保持鲜亮绿色与嫩感,而非软烂暗淡。

  • 4. 将加热好的小扁豆加入锅中,与菠菜轻轻翻拌 1 分钟,使小扁豆吸收橄榄油,并均匀裹上菠菜析出的汁液。

  • 5. 将锅离火,加入剩余的 10 g 橄榄油。轻轻拌匀,直至整道菜看起来柔润、表面带有轻微油亮光泽,小扁豆颗粒分明,菠菜分布均匀。


  • 装盘与上桌


    将小扁豆和菠菜转入预热的浅碗或平盘中。将其整理成低矮、规整的一小堆,并将锅中的汁液淋在底部周围,使菜肴保持湿润且显得雅致。

    专业提示


  • 小扁豆加热前务必充分沥干;多余水分会削弱橄榄油的风味,并稀释最终口感。

  • 菠菜入锅前必须干燥,否则会变成蒸软,而不是干净利落地塌软。

  • 最后加入的橄榄油应在离火后拌入,以保留其香气,并赋予菜肴更精致、流润的质地。
  • 纯素素食地中海饮食无麸质无乳制品均衡饮食
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