首页 / world / 欧洲 / 瑞典 / 蒜香红椒孜然鹰嘴豆菠菜暖碗

蒜香红椒孜然鹰嘴豆菠菜暖碗

蒜香红椒孜然鹰嘴豆菠菜暖碗
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 260 克

% 每日参考值基于 2000 千卡饮食

卡路里 405 kcal
20% DV
总脂肪 17.1g
26% DV
单不饱和脂肪12.0g
多不饱和脂肪2.2g
饱和脂肪2.3g
总碳水化合物 49.8g
17% DV
膳食纤维13.4g
淀粉27.4g
糖9.0g
蛋白质 14.2g
28% DV
植物蛋白14.2g

关于

这是一道以鹰嘴豆为主的咸香暖碗，搭配菠菜，并拌入可见的油脂调味。它富含膳食纤维，植物蛋白含量适中，热量主要来自鹰嘴豆和橄榄油。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素8.1mcg27%
胆碱74.0mg13%
叶酸410.0mcg102%
烟酸1.9mg12%
泛酸0.9mg18%
维生素B20.2mg14%
维生素B10.3mg22%
维生素A98.0mcg11%
维生素B60.4mg22%
维生素C6.8mg8%
维生素E2.6mg17%
维生素K108.0mcg90%

矿物质

营养素含量DV%半衰期
钙118.0mg12%
铜620.0mcg69%
铁5.8mg32%
镁92.0mg22%
磷235.0mg34%
钾640.0mg14%
硒8.4mcg15%
钠470.0mg20%
锌2.4mg22%

蒜香、红椒粉与孜然暖鹰嘴豆菠菜碗

前言


这道碗料理的核心在于克制：鹰嘴豆在橄榄油中加热，直到带上一丝淡淡的坚果香，再以大蒜、红椒粉和孜然提味。菠菜在最后拌入，使其软化的同时不失鲜明的绿色。成品是一道紧凑利落的料理，调味干净，质地柔润，收尾精准而不厚重。

食谱要点


  • 菜品类别： 咸味碗料理

  • 菜系或来源： 地中海风味启发

  • 餐次类型： 轻主菜

  • 份量： 1 碗

  • 每份重量： 260 g

  • 准备时间： 10 分钟

  • 烹饪时间： 10 分钟

  • 总时间： 20 分钟

  • 难度： 简单


    • 设备


  • 中号煎炒锅

  • 小碗

  • 木勺或耐热刮刀

  • 细刨丝器或压蒜器

  • 厨房秤


    • 食材


  • 鹰嘴豆，煮熟并沥干：180 g

  • 菠菜，洗净并充分沥干：60 g

  • 橄榄油：15 g

  • 大蒜，细细磨碎：5 g

  • 红椒粉：2 g

  • 孜然：2 g

  • 黑胡椒，现磨：1 g

  • 盐：2 g


    • 做法


  • 1. 将煎炒锅置于中火上，加入橄榄油。加热 30 秒，至油稍微变稀并轻微泛光即可；不要冒烟。

  • 2. 加入大蒜，不断搅拌，烹煮 20 到 30 秒，至香气散出且边缘呈浅金色。

  • 3. 加入红椒粉、孜然、黑胡椒和盐。搅拌 10 秒，让香料在油中释香；香气应立刻变得更浓。

  • 4. 加入鹰嘴豆，持续翻拌 3 到 4 分钟，直到其整体热透并均匀裹上香料油。少数鹰嘴豆可能会略微上色，但应保持完整。

  • 5. 分两次加入菠菜，每次加入一把后都将其翻拌入鹰嘴豆中，至刚刚萎软即可，总计 1 到 2 分钟。叶片应收缩成一层油亮柔嫩的状态，而不释放过多水分。

  • 6. 离火后静置 30 秒，让调味沉稳融合，并使整碗保持形状。


    • 装盘与食用


    将鹰嘴豆和菠菜盛入一只浅碗中，保持堆叠紧凑且平整。将锅中剩余的香料油淋在表面。立即食用，此时鹰嘴豆温热，菠菜依然柔软鲜亮。

    专业提示


  • 务必将菠菜充分沥干；多余水分会稀释调味，并让这道菜变得松散。

  • 先让香料在油中短暂释香是形成层次的关键，但加热过久会让红椒粉失去风味。

  • 鹰嘴豆应当热透且表面油亮，绝不能破碎或发干。
    • 纯素素食地中海饮食无麸质无乳制品均衡饮食
    在 App Store 下载

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    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

    Community

    See what people
    are actually eating.

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

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    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.

    Integration

    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

    Social

    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

    FAQ

    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.