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椰香蔬菜咖喱印度香米饭

椰香蔬菜咖喱印度香米饭
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营养成分表

每份 360 克

% 每日参考值基于 2000 千卡饮食

卡路里 470 kcal
24% DV
总脂肪 13.6g
21% DV
单不饱和脂肪4.1g
多不饱和脂肪1.6g
饱和脂肪7.4g
总碳水化合物 78.5g
26% DV
膳食纤维5.9g
淀粉67.4g
糖5.2g
蛋白质 9.8g
20% DV
植物蛋白9.8g

关于

这是一道以印度香米为主的餐盘，搭配少量混合蔬菜咖喱和浓郁顺滑的椰奶酱汁。整体碳水含量较高，脂肪适中，蛋白质相对较低。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.2mcg11%
胆碱18.5mg3%
叶酸42.0mcg11%
烟酸2.7mg17%
泛酸0.6mg12%
维生素B20.1mg7%
维生素B10.2mg13%
维生素A210.0mcg23%
维生素B60.2mg14%
维生素C18.4mg20%
维生素E1.2mg8%
维生素K14.8mcg12%

矿物质

营养素含量DV%半衰期
钙46.0mg5%
铜180.0mcg20%
铁2.4mg13%
镁42.0mg10%
磷128.0mg18%
钾278.0mg6%
硒10.4mcg19%
钠310.0mg13%
锌1.3mg12%

椰香蔬菜咖喱配咖喱印度香米

前言


这道菜建立在香气分明的米饭与克制有度的蔬菜咖喱之上，每个元素各自清晰，却又由椰香与香料联结在一起。米饭必须粒粒分明、轻盈蓬松，而蔬菜则应柔嫩、油亮，并且调味充分。处理得当时，成品会呈现出平衡、芳香且沉稳自如的风味。

食谱要点


  • 菜品类别： 米饭与蔬菜咖喱

  • 菜系或来源： 南亚风味启发

  • 餐次类型： 主菜

  • 份量： 2 份

  • 每份分量： 180 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


  • 细网筛

  • 带盖中号炖锅

  • 宽口煎炒锅或浅口砂锅，24 cm

  • 木勺或耐热刮刀

  • 砧板和主厨刀


    • 食材



    米饭


  • 印度香米，冲洗后沥干：140 g

  • 椰奶：120 g

  • 水：140 g

  • 盐：3 g


    • 蔬菜咖喱


  • 植物油：18 g

  • 洋葱，细切片：70 g

  • 大蒜，切碎：8 g

  • 姜，切碎：8 g

  • 咖喱粉：6 g

  • 番茄，切成小丁：80 g

  • 胡萝卜，切成小条：50 g

  • 四季豆，去筋后切成 30 g

  • 彩椒，切条：60 g

  • 椰奶：80 g

  • 水：60 g

  • 盐：4 g


    • 做法



  • 1. 煮米饭。 将印度香米、椰奶、水和盐放入中号炖锅中混合。用中火加热至微微沸腾，然后盖紧锅盖并转小火。在不掀盖的情况下煮 12 分钟。离火后继续加盖焖 10 分钟。米粒应当熟透、粒粒分明且香气明显，锅中不应有可见余液。


  • 2. 制作咖喱底。 将宽口煎炒锅置于中火上，加入植物油。放入洋葱，不时翻炒，煮 4 到 5 分钟，至其变得半透明并略微变软。加入大蒜和姜，再煮 1 分钟，至刚刚散发香气。


  • 3. 激发香料香气。 加入咖喱粉，翻炒 30 秒。香料应略微变深，并释放出烘烤般的香气，但不要粘锅焦糊。


  • 4. 煮蔬菜。 加入番茄、胡萝卜、四季豆和彩椒。翻拌使其裹上香料底味，然后加入椰奶、水和盐。煮至稳定的小火慢炖后，将火力调至中小火，期间不时搅拌，煮 10 到 12 分钟，直到胡萝卜变软但仍保持形状，酱汁也略微浓稠。


  • 5. 完成咖喱。 试味，如需更浓缩，只通过再小火煮 1 分钟来调整。蔬菜应呈现光泽，酱汁应融合成一体，椰香应圆润而不厚重。


  • 6. 拨松米饭。 打开锅盖，用叉子轻轻拨松米饭，保持米粒完整且蓬松。


    • 装盘与上桌


    将米饭舀入温热的碗中，把蔬菜咖喱摆在一侧或覆盖在一边，让酱汁自然地在米粒周围铺展开来。成品应呈现为轻盈芳香的米饭搭配鲜明油亮的咖喱，而不是混成一体的均质组合。

    专业提示


  • 将米冲洗至水基本清澈；这对获得干净、粒粒分明的口感至关重要。

  • 让咖喱保持轻柔的小火慢炖，这样椰奶才能保持顺滑，蔬菜也能保有轮廓。

  • 最终质地应湿润且融合，绝不能像汤一样稀。
    • 纯素素食无麸质无乳制品均衡饮食
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