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鹰嘴豆菠菜番茄炖菜

鹰嘴豆菠菜番茄炖菜
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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 390 kcal
20% DV
总脂肪 15.2g
23% DV
单不饱和脂肪10.7g
多不饱和脂肪1.8g
饱和脂肪2.1g
总碳水化合物 49.6g
17% DV
膳食纤维13.1g
淀粉28.1g
糖8.4g
蛋白质 14.8g
30% DV
植物蛋白14.8g

关于

这是一道以豆类为基础的番茄炖菜，加入鹰嘴豆、菠菜、洋葱和橄榄油。热量适中，膳食纤维丰富，蛋白质主要来自植物来源，并提供较突出的钾、叶酸和铁。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素7.2mcg24%
胆碱48.0mg9%
叶酸235.0mcg59%
烟酸1.9mg12%
泛酸0.9mg18%
维生素B20.2mg12%
维生素B10.2mg20%
维生素A245.0mcg27%
维生素B60.4mg25%
维生素C18.4mg20%
维生素E2.6mg17%
维生素K128.0mcg107%

矿物质

营养素含量DV%半衰期
钙118.0mg12%
铜520.0mcg58%
铁5.6mg31%
镁78.0mg19%
磷210.0mg30%
钾760.0mg16%
硒8.5mcg15%
钠860.0mg37%
锌2.1mg19%

鹰嘴豆、菠菜与番茄炖菜

前言


这道炖菜的核心在于克制：以甜洋葱、炒软的大蒜和收浓的番茄构成干净而集中的底味。鹰嘴豆赋予这道菜沉静的饱足感，而菠菜只在最后拌入，以保持鲜亮与柔嫩。成品不应汤水过多，也不应厚重，而应结构完整、表面油润，并且调味深足。

食谱要点


  • 菜肴类别： 炖菜

  • 菜系或来源： 地中海风味

  • 餐次类型： 主菜

  • 份量： 1 份

  • 每份分量： 360 g

  • 准备时间： 10 分钟

  • 烹饪时间： 20 分钟

  • 总时间： 30 分钟

  • 难度： 简单


    • 设备


  • 18 cm 小号厚底炖锅

  • 木勺或耐热刮刀

  • 主厨刀

  • 砧板

  • 细刨丝器或压蒜器

  • 电子秤


    • 食材



    基底


  • 20 g 橄榄油

  • 40 g 洋葱，切成细丁

  • 8 g 大蒜，细细磨碎

  • 2 g 红椒粉

  • 1 g 孜然粉

  • 1 g 黑胡椒

  • 2 g 盐

  • 140 g 番茄酱


    • 主料


  • 120 g 熟鹰嘴豆，沥干

  • 60 g 菠菜

  • 12 g 欧芹，切碎


    • 做法


  • 1. 小号炖锅置于中火上，加入橄榄油。待油面微微发亮时，加入洋葱，频繁翻炒 4 至 5 分钟，至洋葱变得半透明、带有轻微甜味，但不要上色。

  • 2. 加入大蒜、红椒粉、孜然粉、黑胡椒和盐。持续搅拌 30 秒，至香料香气释放，且大蒜的生味刚刚褪去。

  • 3. 加入番茄酱，煮至微微冒泡。烹煮 5 分钟，期间偶尔搅拌，至酱汁略微变稠，香气更深、更圆润。

  • 4. 加入鹰嘴豆，小火煨 6 至 7 分钟，中间搅拌一两次，至鹰嘴豆完全热透，炖菜整体融合、表面油润，并达到可用勺舀取的浓度。

  • 5. 分两次加入菠菜，轻轻翻拌至刚刚萎软，总计约 1 分钟。离火后拌入欧芹。成品应鲜亮、柔润、略微浓稠，锅底不应有多余液体积聚。


    • 装盘与食用


    将炖菜舀入预热的浅碗中，让鹰嘴豆均匀分布在酱汁中。最后使菠菜在表面清晰可见，欧芹均匀散布其中。趁质地仍然油润、风味直接鲜明时立即上桌。

    专业提示


  • 洋葱应保持浅色；一旦上色，会削弱这道炖菜的清爽感。

  • 番茄酱应收至能够包裹鹰嘴豆，而不是将其淹没。

  • 菠菜必须最后加入，以保留其颜色和细嫩口感。
    • 纯素素食无麸质无乳制品地中海饮食均衡饮食
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