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鹰嘴豆鹰嘴豆泥沙拉碗配牛油果、脆爽蔬菜和种子

鹰嘴豆鹰嘴豆泥沙拉碗配牛油果、脆爽蔬菜和种子
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营养成分表

每份 430 克

% 每日参考值基于 2000 千卡饮食

卡路里 635 kcal
32% DV
总脂肪 43.2g
66% DV
单不饱和脂肪25.9g
多不饱和脂肪8.7g
饱和脂肪6.3g
总碳水化合物 46.8g
16% DV
膳食纤维17.6g
淀粉20.8g
糖8.4g
蛋白质 18.9g
38% DV
植物蛋白18.9g

关于

这是一款以鹰嘴豆和鹰嘴豆泥为主角的植物性沙拉碗，搭配牛油果与多种生鲜蔬菜。整体富含健康脂肪和膳食纤维，并提供适量植物蛋白与碳水化合物。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素11.2mcg37%
胆碱63.4mg12%
叶酸248.0mcg62%
烟酸2.6mg16%
泛酸1.7mg34%
维生素B20.2mg17%
维生素B10.3mg28%
维生素A582.0mcg65%
维生素B60.7mg40%
维生素C24.1mg27%
维生素E5.4mg36%
维生素K54.8mcg46%

矿物质

营养素含量DV%半衰期
钙146.0mg15%
铜842.0mcg94%
铁5.7mg32%
镁133.0mg32%
磷322.0mg46%
钾1128.0mg24%
硒9.8mcg18%
钠402.0mg17%
锌3.1mg28%

鹰嘴豆鹰嘴豆泥沙拉碗配牛油果、爽脆蔬菜与种子

前言


这款沙拉碗建立在对比之上：绵密的鹰嘴豆泥、成熟的牛油果和柔嫩的鹰嘴豆，与新鲜蔬菜清爽的脆感及种子低调的酥脆形成鲜明对照。这是一道组合式沙拉，而非混合沙拉，每一种元素都保留自身的个性。最终成品应呈现出丰盛、平衡且讲究的感觉。

食谱要点


  • 菜品类别： 沙拉碗

  • 菜系或起源： 当代地中海风味启发

  • 餐次类型： 主菜

  • 份量： 1 碗

  • 每份分量： 430 g

  • 准备时间： 15 分钟

  • 烹饪时间： 0 分钟

  • 总时间： 15 分钟

  • 难度： 简单


    • 设备


  • 1 个拌碗

  • 1 把主厨刀

  • 1 块砧板

  • 1 个上菜碗


    • 食材


  • 鹰嘴豆，煮熟并沥干：120 g

  • 鹰嘴豆泥：90 g

  • 牛油果，去皮切片：70 g

  • 胡萝卜，削成薄带：35 g

  • 番茄，切丁：35 g

  • 黄瓜，切丁：35 g

  • 红洋葱，切极薄片：10 g

  • 绿叶菜：25 g

  • 南瓜子：5 g

  • 芝麻：5 g


    • 做法


  • 1. 将绿叶菜放入上菜碗中，铺成一个松散的底层。叶片应保持轻盈，不要压实。

  • 2. 将鹰嘴豆泥舀入碗中央，用勺背稍微抹开，形成一个清晰的中心区域，而不是覆盖整个底部。

  • 3. 将鹰嘴豆沿着鹰嘴豆泥周围整齐摆成一道弧线。它们应颗粒分明并带有光泽，不要压碎或堆挤。

  • 4. 将牛油果片摆在鹰嘴豆旁边，然后将胡萝卜带、番茄、黄瓜和红洋葱分别放置成清晰可见的独立区域。保持切面整洁，整体摆放均衡。

  • 5. 将南瓜子和芝麻均匀撒在表面。最后的点缀应增加细腻口感，而不遮盖蔬菜。

  • 6. 立即上桌。成品应呈现新鲜、结构分明且绵密的状态，边缘爽脆，碗底不应有多余水分积聚。


    • 摆盘与食用


    使用宽口浅碗盛装，使每一种食材都清晰可见。鹰嘴豆泥应作为中央的视觉锚点，蔬菜则以克制而平衡的方式围绕摆放。最终成品应传达出新鲜、丰盛且组合有序的感觉。

    专业提示


  • 蔬菜切好后要保持干爽；多余水分会削弱鹰嘴豆泥的质地，并稀释整碗沙拉的风味。

  • 红洋葱要尽可能切薄，这样既能提升沙拉的风味，又不会喧宾夺主。

  • 种子应最后加入，以保持其酥脆口感和香气。
    • 素食无麸质无乳制品均衡饮食
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