首页 / world / 欧洲 / 瑞典 / 扁豆沙卡蔬卡配酸奶和烤杏仁

扁豆沙卡蔬卡配酸奶和烤杏仁

扁豆沙卡蔬卡配酸奶和烤杏仁
@hokkaido 记录 | 有 0 位用户喜欢这种食物 | 有 0 位用户收藏了这种食物

营养成分表

每份 620 克

% 每日参考值基于 2000 千卡饮食

卡路里 690 kcal
35% DV
总脂肪 34.0g
52% DV
总碳水化合物 52.0g
17% DV
蛋白质 39.0g
78% DV

关于

这是一碗丰盛的扁豆沙卡蔬卡:扁豆与番茄一同慢炖,上面铺上嫩熟鸡蛋,再淋上清爽酸奶,撒上香脆烤杏仁。整体风味咸香微酸,带有坚果香,营养均衡且富含蛋白质。

食材

配酸奶与烤杏仁的小扁豆沙克舒卡

前言


这道菜保留了沙克舒卡的直接明快,又加入了小扁豆的扎实感,使酱汁呈现出更深沉、更具泥土气息的风味层次。酸奶带来鲜明的酸度与清凉感,而杏仁则提供最后那一下精准的酥脆。整道菜是一碗由温暖、酸度与丰润感共同构成的完整组合,不过分堆砌,却足够饱满。

食谱要点


  • 菜品类别: 咸味碗餐

  • 菜系或来源: 地中海风味启发

  • 餐次类型: 主菜

  • 成品份量: 2 份

  • 每份分量: 310 g

  • 准备时间: 15 分钟

  • 烹饪时间: 25 分钟

  • 总时间: 40 分钟

  • 难度: 中等


  • 设备


  • 中号炖锅

  • 24 cm 带盖煎炒锅

  • 小煎锅

  • 搅拌碗

  • 勺子


  • 食材


    小扁豆番茄底


  • 220 g 熟小扁豆

  • 240 g 番茄,切碎


  • 鸡蛋与收尾


  • 120 g 鸡蛋,2 个大鸡蛋

  • 80 g 酸奶

  • 20 g 杏仁,粗略切碎


  • 做法


  • 1. 将切碎的番茄放入煎炒锅中,以中火加热,烹煮 8 至 10 分钟,期间偶尔搅拌,直到番茄熬成质地松散、带光泽的酱汁,并去除生涩味。

  • 2. 加入熟小扁豆,继续烹煮 4 至 5 分钟,轻轻搅拌,直到混合物变得浓稠、融合,并保持轻微冒泡。酱汁应能聚拢成形,但不要变干。

  • 3. 在小扁豆混合物中挖出两个浅窝。将鸡蛋打入浅窝中,盖上锅盖,用小火烹煮 5 至 7 分钟,直到蛋白刚刚凝固,蛋黄仍然柔软但不再透明。

  • 4. 同时,将杏仁放入小煎锅中,以中火烘烤 2 至 3 分钟,期间经常晃动锅子,直到散发香气并略微上色。立刻离火,以免产生苦味。

  • 5. 将酸奶舀入碗中,用勺子稍微拌松,使其能够顺滑地铺在热小扁豆下方。

  • 6. 将小扁豆和鸡蛋混合物盛到酸奶上方,保持鸡蛋完整。最后将烤香的杏仁均匀撒在表面。


  • 装盘与食用


    盛入浅碗中,使酸奶在小扁豆下方仍保持清晰分层。上桌时让鸡蛋位于中央并保持完整,杏仁均匀分布在顶部以形成对比。最终成品应呈现出温热、绵润且质地完整的整体感。

    专业提示


  • 番茄底酱必须收至足以承托鸡蛋;若酱汁过稀,会削弱整碗菜的风味与结构。

  • 鸡蛋应保持柔嫩的凝固状态,这样蛋黄在食用时能为小扁豆增添丰润感。

  • 杏仁只需烤至出香即可;颜色应浅且均匀,绝不能烤深。
  • 素食地中海饮食无麸质均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    OKKAI dashboard
    Food detail
    OKKAI engine

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.