第十七堂課Vegetable cookery,要介紹各種蔬菜異國料理法,是全素也可以吃得食譜,而且還很好吃,連用油都很少。
一.Moroccan Braised Lentils
準備:香料類:一茶匙茴香、一茶匙香菜籽、半茶匙、紅椒粉、半茶匙大蒜、半顆辣椒、半顆檸檬、20毫升橄欖油、鹽和胡椒
扁豆:80克扁豆、50克洋蔥、1肉桂棒、4株百里香、40毫升橄欖油、50克洋蔥、100克馬鈴薯、80克紅蘿蔔、150克罐頭番茄、15克檸檬皮(罐
頭)、250毫升蔬菜高湯、100克南瓜
盤飾:優格、一湯匙parsley、一湯匙香菜、tortilla
1.將香料類研磨成粉
2.將扁豆加三倍量的水,放入洋蔥,肉桂,百里香煮滾後煨20分鐘
3.洋蔥末炒香加入馬鈴薯塊和紅蘿蔔(煮過),再加入香料拌炒.加入番茄和罐裝檸檬後加入高湯煨煮8分鐘
4.只加入煮好的扁豆和南瓜丁煮軟
5.將tortilla用長湯柄從中壓下去炸成碗狀
6.將parsley和香菜切末混入優格
7.將料倒入tortilla,並淋上優格
TIPS:汁不要收乾,要有點水分
結論:扁豆吃不太習慣,tortilla炸起來好好吃,和香料很搭
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Summary of Recipes
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Recipe 1: Moroccan Braised Lentils
Ingredients:
- 1 tsp cumin seeds、1 tsp coriander seeds、1/2 tsp paprika、1/2 garlic clove、1/2 chilli、1/2 lemon、20 ml olive oil、salt and pepper
- Lentils:80g lentils、50g onion、1 cinnamon stick、4 stalk thyme、40ml olive oil、50g diced onions、100g potato&80g carrot(2cm diced) 、150g crushed tomatoes、15g lemon skin、250ml vegetable stock、100g pumpkin(2 cm diced)
- Garnish:1 tbs Flat leaf parsley、1 tbs coriander、1/4 ground ginger、1 tortilla、yoghurt
Method:
Step 1
- Make all chermoula ingredients into mortar and grind to a paste
- Put the lentils in a pot with 3 times their volume of cold water,add onion,thyme and cinnamon.Bring to boil and simmer for 20 mins.Remove the stuff when the lentils are cooked
- Sweat the onions ,potato and carrot then add chermoula to coat.Add the tomatoes,add lemon skin and stock and simmer for 8 minutes
- Add lentils and pumpkin and simmer for further 5-10 minutes
- Fry the tortilla in a deep fryer to make a bowl
Serve the braised lentils in the basket with yoghurt and garnish with coriander and parsley
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二.Tempura avocado rolls
準備:半顆酪梨、1/4紅甜椒、4片薄荷葉、20片波菜葉、半顆茄子、一瓣大蒜、一顆shallot(像小洋蔥)鹽
炸粉:5克麵粉、在來米粉、杏仁、水、鹽
優格醬:1/4杯香菜葉、一片薄荷葉、一顆辣椒、一茶匙檸檬汁、50毫升優格
1.紅椒切條狀和波菜葉川燙,沖冷水瀝乾
2.茄子切薄片灑上鹽醃15分鐘、大蒜用160度烤約10分鐘
3.將shallot和酪梨切條狀
4.將醃好的茄子鋪上波菜葉、薄荷葉、shallot、烤過的大蒜、酪梨及甜椒並捲起後用牙籤固定
5.沾麵粉、在來米粉漿及杏仁
6.180度高溫油鍋炸至金黃色
7.混合優格、切碎的香菜葉、parsley葉和檸檬汁
TIPS:酪梨及紅椒不用太寬,約2公分即可
結論:茄子炸過很香,內餡口感濕軟,好看也好吃
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Recipe 2: Tempura avocado rolls with coriander yoghurt
Ingredients:
- 1/2 avocado、1/4 red capsicum(stripe)、4 vietnamese leaves、spinach leaves、1/2 eggplant、1 clove garlic、1 sliced shallot、salt
- Tempura batter:(1/2 cup rice flour)、5g plain flour、2 coriander root、80ml water、salt and pepper
- Coriander Yoghurt:1/4cup coriander leaves、1/8 mint leaves、1/4 chilli、1tsp lemon juice、50ml yoghurt
Method:
Step 1
- Blanch the capsicum strips and spinach and refresh in cold water, set aside
- Slice the eggplant and sprinkle with the salt and set aside for 15 mins
- Place a Vietnamese mint leaf and spinach leaves onto eggplant
- Spread with the garlic and shallots
- Place a red capsicum strip and an avocado wedge across the eggplant
- Roll up and secure with toothpick
- Fry with tempura batter for 180 degree
- Combine the herbs,chilli and yoghurt and mix well. Season with lemon juice and salt
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三.Sweet potato timbale
Timbale是指將食材用模型烹調成的菜,一般是雞肉和蝦為食材
準備:450克地瓜、一顆蛋、30毫升鮮奶油、荳蔻粉、鹽和胡椒
1.將地瓜用鋁箔紙保起來烘烤到熟
2.用地瓜壓成泥後加入蛋和鮮奶油及調味料用果菜機打成泥
3.倒入杯子模型敲實,不要有空隙
4.用鋁箔紙蓋住杯口蒸40分鐘
TIPS:地瓜若烤過熟,蒸出來會太濕太軟
結論:中間還可以放水果等喜歡的食材
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Recipe 3: Sweet potato Timbale
Ingredients:
450g sweet potato、1 egg、30ml cream、nutmeg、salt、pepper
Method:
Step 1
- Roast sweet potato then drain it and use the ricer to make puree
- Add egg, cream, salt and pepper
Step2
- Place in well buttered timbale mould
- Steam for 30-40 minutes
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四.Eggplant Dip with pita crisps
準備:1顆茄子、大蒜、1茶匙tahina芝麻醬、30毫升檸檬汁、半茶匙鹽、辣椒粉、油
Pita圓麵餅、油、百里香、辣椒粉
1.將整顆茄子放在爐子上烤到軟,要轉動並讓頭尾都烤到,大蒜用烤箱烤過
2.將烤熟的茄子剝皮並將茄子切塊
3.將茄子、芝麻醬、檸檬汁和大蒜及鹽巴倒入果菜機打成泥
4.將pita餅噴油或抹上油灑上辣椒粉和喜歡的香草並烤至酥脆即可搭配Babaganoush
TIPS:打茄子醬前加點鹽巴和檸檬汁,試吃調整後再打,pita餅不要太大塊,約一口即可
結論:好適合party
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Recipe 4: Eggplant Dip(Babaganoush) with pita crisps
Ingredients:
- 1 eggplant、1 roast garlic、1 tbsp tahina、30ml lemon juice、1/2 tsp salt、paprika、oil
- Pita bread、oil、paprika、 and thyme
Method:
Step 1
- Place whole eggplant over a flame and turn regularly
- Peel the cooked eggplant and chop
- Place into a processor with the garlic,tahina,lemon juice and salt
- Blend well
- Drizzle with olive oil and sprinkle the paprika
- Toast the pita bread in pre-heated 180 degree stove
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