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How to cook hard and thick kale? 如何把最营养、但最难做的又粗又硬的羽衣甘蓝做成美味佳肴?

TCT always like to bring you something exciting, interesting and healthy. Today we like to introduce you to a hearty salad dish contains tons of nutrients with my flavour green vegetable – KALE!


《茶非茶》总喜欢给您带来一些激动、有趣又有益健康的事物。今天的ANGELA厨房教您一个诀窍,怎么把最营养、但却又最难做的羽衣甘蓝,做成一道美味的健康色拉。诀窍就是:给羽衣甘蓝做“按摩”! Of all the super healthy greens, kale is the king. It is definitely one of the healthiest and most nutritious plant foods in existence.

在所有超级健康的绿色蔬菜中,羽衣甘蓝可以称王称霸。它当之无愧是最有益健康营养价值最高的食物之一了。 Kale or leaf cabbage is one of the most common green vegetables in Europe and North American. The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.

羽衣甘蓝,又或称卷心菜,在欧洲和北美是极为普遍的绿叶菜。其中又以卷叶甘蓝,也叫做苏格兰羽衣甘蓝最为常见,它有绿色卷边的叶子,中间的根茎纤维又粗又硬。 Kale is loaded with all sorts of beneficial compounds… some of which have powerful medicinal properties.

羽衣甘蓝富含各种有益成分如下,有些还具有强大的药效。

  1. Kale is rich in vitamins and minerals which contains:
  • Vitamin A: 206% of the RDA (Kale has rich beta-carotene).
  • Vitamin K: 684% of the RDA.( Kale is One of The World’s Best Sources of Vitamin K.Vitamin K is an important nutrient.It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.)
  • Vitamin C: 134% of the RDA(Resource Description and Access -RDA).
  • Vitamin B6: 9% of the RDA.
  • Manganese: 26% of the RDA.
  • Calcium: 9% of the RDA.
  • Copper: 10% of the RDA.
  • Potassium: 9% of the RDA.
  • Magnesium
2.    Kale is Loaded With Powerful Antioxidants 3.    Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease 4.   There Are Numerous Cancer-Fighting Substances in Kale 5.     Kale is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes 6.     Kale is very low in carories that should be Able to Help You Lose Weight
  1. 羽衣甘蓝的维生素和矿物质都很多:
    • 维生素A:日摄食量的206%(羽衣甘蓝有很高的倍他胡萝卜素)。
    • 维生素K:日摄食量的684%(羽衣甘蓝是维生素K最高的来源之一。维生素K很重要,能通过“激活”某种蛋白,帮助蛋白与钙结合来实现凝血。)
    • 维生素C:日摄食量的134%
    • 维生素B6:日摄食量的9%
    • 锰:日摄食量的26%
    • 钙:日摄食量的9%
    • 铜:日摄食量的10%
    • 钾:日摄食量的9%
  1. 羽衣甘蓝能帮助降低胆固醇,减小患心血管疾病的风险
  2. 羽衣甘蓝富含抗氧化成分
  3. 羽衣甘蓝还有许多抗癌成分
  4. 羽衣甘蓝的叶黄素和玉米黄质素也很高,能给予眼睛很好地保护
  5. 羽衣甘蓝热量很低,能帮您减重
kale's vain and leaves are all very hard, that is not easy to cook it deliciously. Teaching you a secret way to cook kale even if you use raw kale to cook. I believe it will even have the kale-haters in the family asking for more. 羽衣甘蓝的茎叶都很硬,非常不容易做的好吃。马上教您一个秘方,即便您选择生食,也相信有了这个办法,家里的讨厌甘蓝的人也会想多尝一些。

KALE , SAUQSH AND MILLET SALAD WITH TAHINI VINAIGRETTE (SERVE 4)

羽衣甘蓝、南瓜、小米沙拉配芝麻酱油醋 (4人份)

(1) Nutty Spiced Dill Millet Ingredients: 1/2 cup Millet 3/4 cup Water or vegetable stock 1/4  tsp Sea Salt 1/4  tsp Cumin 1/8 tsp Turmeric 10g of Fresh Dill, finely chopped Directions:
  1. Toast the millet in a large pot for 5 minutes on low-medium heat, stirring every minute or so, you should start to smell the nutty aroma when it is ready, please be careful not to burn
  2. Add water or vegetable stock, salt, cumin and turmeric
  3. Bring to a boil and then bring temperature down so that it is just simmering, covered
  4. Cook for 17-20 minutes, until all the water has been cooked in at the bottom of the pot
  5. Take off the heat and let it rest for 10 minutes covered
  6. Place onto a baking sheet/medium bowl and fluff using a fork making sure there are no clumps of rice
  7. Toss with some fresh dill
(1) 坚果味莳萝小米 原料: 1/2 杯小米 3/4杯水或蔬菜汤1/4茶匙海盐 1/4 茶匙孜然 1/8茶匙姜黄 10克鲜莳萝,切碎 方法:
  1. 拿大锅用中低火烤5分钟,每隔一分钟搅拌下,当您闻到坚果味就快好了,注意不要烧焦。
  2. 加入水或蔬菜汤、盐、孜然和姜黄。
  3. 煮开,调成小火盖上盖子再焖一会儿。
  4. 再烧17-20分钟,直到锅底得水全部收干。
  5. 移开火,盖子盖着再放置10分钟。
  6. 放在烤纸上/中碗用叉子捣以下确保没有结块。
  7. 再和莳萝叶拌在一起。
(2) Roasted Squash Ingredients: 300g (raw weight) Butternut Squash 2 tsp Cumin 1/4 tsp Paprika 1/2 tsp Salt 5 twists of freshly ground Black Pepper 2 tbsp Olive Oil Directions:
  1. Preheat oven to 375ºF
  2. Peel the butternut squash with a peeler and cut into half-moon shapes or cubes
  3. On a parchment-lined baking sheet tray, mix together the squash with 2 tbsp of the olive oil, spices and salt
  4. Put in oven and roast until the squash is cooked through and nicely browned, about 30-45 minutes
(2)烤南瓜 原料: 300克(净重)奶油南瓜 2茶匙孜然 1/4茶匙辣椒粉 1/2茶匙盐 黑胡椒撒5次 2汤匙橄榄油 方法:
  1. 预热烤箱至375ºF
  2. 奶油南瓜去皮,切成半月状或切丁
  3. 在烤盘上铺上油纸,将南瓜和2汤匙橄榄油、香料和盐混合
  4. 入烤箱直至南瓜完全烤熟呈浅棕色,约30-45分钟
 (3) Tahini Vinaigrette Dressing Ingredients: Juice of two Lemons 1 cup Olive Oil 1/2 cup Tahini 2 Garlic cloves, minced as finely as possible 2 tsp Cumin, ground 1 tsp Coriander, ground 1/2 cup Flat Leaf Parsley, coarsely chopped Salt to taste Add water to achieve consistency of your liking Directions:
  1. Meanwhile make the dressing: in a large bowl mix together the lemon juice, tahini, garlic, cumin, coriander with a healthy pinch of salt
  2. Whisking constantly, slowly add some of the olive oil, checking close to the end to see if it needs all of the olive oil (adjust to your preference)
(3)芝麻酱油醋 原料: 两颗柠檬取汁 1杯橄榄油 1/2杯芝麻酱 2瓣蒜,碾碎 2茶匙孜然,磨碎 1茶匙香菜,磨碎 1/2杯平叶西芹,粗切,盐适量 加入水直到您喜欢的粘稠度 方法:
  1. 制作调味汁:在大碗里混合柠檬汁、芝麻酱、蒜、孜然、香菜以及一小把盐。
  2. 连续打匀,慢慢加入橄榄油,看好要不要全部加入(依口味)。
(4) The whole Salad Ingredients: 4 cups curly Kale Leaves picked off the thick veins of the leaves and ripped into bite-sized pieces 4 tbsp Almonds/Hazelnuts, roasted* and coarsely chopped **You can use pre-roasted almonds, but they taste so much better straight out of the oven. To roast almonds, preheat oven to 350F. Place almonds on a cooking tray dry. Once the oven is pre-heated, place cooking sheet in oven for 15 minutes. At 8 minutes, give the pan a little shake. At the 12 minute mark and beyond check every 2 minutes, you don’t want to burn them. The colour should be a deep brown but not black and the aroma will be very nice. When done, remove from oven and cool almonds for 5 minutes. Break down the almonds into various sized pieces and some to a dust, using a mortar and pestle is best, food processor or chop using a knife. Directions:
  1. Pick off the thick vains of the kale leaves and ripped into bite-size pieces
  2. In a large bowl, massage the kale with olive oil and salt for about 2 minutes light-medium strength
  3. Add squash and toss in the dressing
  4. Add millet to a serving bowl, then kale and squash
  5. Garnish with parsley and chopped roasted nuts
(4) 羽衣甘蓝沙拉 诀窍:给羽衣甘蓝做“按摩"! 原料: 4杯卷叶羽衣甘蓝,拣掉粗茎,撕成适合食用的小块。 4汤匙杏仁/榛子,烤后*粗切 **将杏仁放在干的烤盘上。烤箱预热后,杏仁放在烤纸上烤15分钟。8分钟时,摇一下烤盘。到了12分钟每个两分钟观察一下,不要烤焦。当颜色变成深棕色没有发黑时,杏仁就很香了。烤完后,取出冷却5分钟。把杏仁弄成小块,有些压成粉状,用杵子最合适,食物料理机和刀也可以。 方法:
  1. 拣掉粗茎,撕成适合食用的小片。
  2. 在大碗里用橄榄油和盐,双手按摩羽衣甘蓝约2分钟。
  3. 加入南瓜,倒入调味汁拌匀。
  4. 把小米装盆,再加入羽衣甘蓝和南瓜。
  5. 用西芹和烤坚果碎粒装饰。

Angela’s Kitchen: French Toast Strawberry Kabobs 法国吐司夹草莓串烧棒

They say if you put it on a stick, kids will eat it  - and these French Toast Strawberry Kabobs prove that old saying true! The kids will enjoy helping to prepare this fun way to serve and eat French toast. Use seasonal fruit (strawberry in this case) or whatever you have on hand to make these colourful and nutritious kabobs..... 人们总说无论你把什么东西串到棍子上,孩子们都乐意吃 – 而这些法国吐司夹草莓串就证明此话不假!小朋友们喜欢帮忙准备有意思的东西,也喜欢吃法式吐司。选用时令水果(这里用的是草莓)或者任何现成的水果来做这些颜色漂亮又营养丰富的串串…… strawberry 01 French Toast Strawberry Kabobs 法国吐司夹草莓串 Recipe by Mary Ellen 食谱由Mary Ellen编制 Prep time:  20 mins Cook time:  3 mins Serves: 10 skewers 准备时间:20分钟        烹饪时间:3分钟           数量:10串 Ingredients
  • 1 loaf french bread or Texas toast
  • 6 eggs
  • ½ cup milk
  • 2 teaspoons sugar
  • ½ to 1 teaspoon cinnamon
  • 2 - 3 tablespoons oil
  • 1 quart Fresh Florida Strawberries - washed and caps removed
原料
  • 1条法式面包或德州吐司
  • 6个鸡蛋
  • ½ 杯牛奶
  • 2茶匙糖
  • ½ 到1 茶匙肉桂
  • 2 - 3汤匙油
  • 1夸脱鲜佛罗里达草莓-洗净去蒂
414207 Baked-Cinnamon-French-Toast_LYK5 Berry-French-Toast-Kabobs-030-e1461710095896 Directions 方法
  1. Cut the french bread into 1 inch slices. Cut off the crusts and cut into cubes. I got 2 square cubes out of each slice.
  2. Beat the eggs until well mixed. Add the milk and stir it in. Add the cinnamon and sugar. Stir it in.
  3. Add the cubes to the egg mixture. I turned them over with tongs. When coated place on a plate, Repeat until of the cubes are coated with the egg mixture.
  1. 将法国面包切成1英寸薄片。去除面包皮,再切成块状。我每片面包可以切出2块。
  2. 充分将蛋打匀。加入牛奶搅拌。加入肉桂和糖继续搅拌。
  3. 将面包块浸入蛋液。用钳子翻面。把上浆的面包取出放到盘子里,可以反复几次直到面包块充分裹浆。
TK-Blog-Hong-Kong-Egg-Tarts-06IMG_7564 82ac3bda0d308ad6bbc230597c957c5705fd9771 4. Heat the oil in a large frying pan over medium heat. Add the cubes, brown on all sides. Remove to a paper towel. 4. 在大煎锅里以中火热油。放入面包块,直至每面变为棕色。取出放到厨房用纸上。 IMG_0164 5. Thread 3 pieces of french toast on an 8 inch skewer, alternating with a strawberry. Serve with syrup, 5. 将3块法国面包串到8英寸长的棍子上,中间夹串草莓。淋上糖浆即可食用。 Strawberry 02 Have fun and enjoy with kids!! 愿您和孩子们做的愉快,吃的美味!! angela-signature2-a-moved-out

New York Cheesecake 纽约芝士蛋糕

There are all different kind of cheeses but it will never be a better cheesecake than the New York style cheesecake which is decadently rich in taste and fluffy in texture. Here is one of the recipe I like to share with you. 芝士的种类有很多,然而,没有比纽约芝士蛋糕口感更馥郁,组织更绵密的芝士蛋糕了。这里就有它的菜单想要和您分享。 untopped-new-york For the crust
  • 85g butter
melted, plus extra for tin
  • 140g digestive biscuit, made into fine crumbs
  • 1 tbsp sugar
granulated or golden caster 蛋糕饼皮
  • 85g黄油
融化,预留一些处理烤盘
  • 140g消化饼干,压碎
  • 1汤匙糖
粗砂糖或糖粉 For the cheesecake filling
  • 3 x 300g/11oz pack Philadelphia cheese, or other full-fat soft cheese
  • 250g golden caster sugar
  • 3 tbsp plain flour
  • 1½ tsp vanilla extract
  • finely grated zest of 1 lemon
  • 1½ tsp lemon juice
  • 3 large egg, plus 1 yolk
  • 284ml carton soured cream
芝士馅心
  • 3 x 300g/11oz 费城芝士,或其他全脂软芝士
  • 250g糖粉
  • 3 tbsp汤匙中筋粉
  • 1½ 茶匙香草精
  • 1 颗柠檬碎皮屑
  • 1½ 茶匙柠檬汁
  • 3个大鸡蛋,加1个蛋黄
  • 284ml酸奶油
For the soured cream topping
  • 142ml carton soured cream
  • 1 tbsp golden caster sugar
  • 2 tsp lemon juice
酸奶油淋面
  • 142ml酸奶油
  • 1汤匙糖粉
  • 2 茶匙柠檬汁< /li>
Direction 方法
  1. Position an oven shelf in the middle of the oven. Preheat the oven to fan 160C/conventional 180C/gas 4. Line the base of a 23cm springform cake tin with parchment paper. For the crust, melt the butter in a medium pan. Stir in the biscuit crumbs and sugar so the mixture is evenly moistened. Press the mixture into the bottom of the pan and bake for 10 minutes. Cool on a wire rack while preparing the filling.
  1. 在烤箱中层放上烤架。以普通160C/或煤气型4档180/C预热烤箱。在23cm 蛋糕烤盘上垫上烤支。准备饼皮,用一个中等盘融化黄油。加入饼干碎和糖,搅拌直至溶解拌匀。将混合物在烤盘底部压平,烘烤10分钟。放在金属架上凉置,准备馅料。
Almond-Cashew-Cake-Crust 2. For the filling, increase the oven temperature to fan 200C/conventional 240C/gas 9. In a table top mixer fitted with the paddle attachment, beat the soft cheese at medium-low speed until creamy, about 2 minutes. With the mixer on low, gradually add the sugar, then the flour and a pinch of salt, scraping down the sides of the bowl and the paddle twice. 2. 制作馅料,将烤箱温度调至普通200C/或煤气型9档240/C。将台式搅拌机换成桨型刀头,用中低速打软芝士直至成奶酱状,约2分钟。调低速度,慢慢加入糖,面粉以及一小把盐,将容器两旁挂壁的面糊刮下再打两次。 506aec78dbd0cb306c001a04._w.447_h.336_s.fit_ 20120616-IMG_0205 3. Swap the paddle attachment for the whisk. Continue by adding the vanilla, lemon zest and juice. Whisk in the eggs and yolk, one at a time, scraping the bowl and whisk at least twice. Stir the 284ml carton of soured cream until smooth, then measure 200ml/7fl oz (just over 3⁄4 of the carton). Continue on low speed as you add the measured soured cream (reserve the rest). Whisk to blend, but don't over-beat. The batter should be smooth, light and somewhat airy. 3. 换成搅拌头。继续加入香草精,柠檬屑和汁。打入鸡蛋和蛋黄,一次加一个,至少打两次。加入284ml盒装酸奶油直至柔滑,然后再加入200ml/7fl oz(3/4盒多一点的量),同时继续低速搅拌(保留剩余酸奶油待用)。搅拌直至充分混合,但也不要打过头。打成的混合物应当柔滑轻盈,有空气感。 Cheese cake 03 Sour-Cream-goodguide Cheese cake 01 4. Brush the sides of the springform tin with melted butter and put on a baking sheet. Pour in the filling - if there are any lumps, sink them using a knife - the top should be as smooth as possible. Bake for 10 minutes. Reduce oven temperature to fan 90C/conventional 110C/gas 1⁄4 and bake for 25 minutes more. If you gently shake the tin, the filling should have a slight wobble. Turn off the oven and open the oven door for a cheesecake that's creamy in the centre, or leave it closed if you prefer a drier texture. Let cool in the oven for 2 hours. The cheesecake may get a slight crack on top as it cools. 4. 用融化的黄油涂刷烤盘,放上烤纸,倒入馅料-如果有结块,用到压平-顶部尽量平整。烤10分钟。将温度降至普通90C/或煤气型1⁄4档110/C,继续烘烤25分钟。如果轻轻摇动锡盘,可以看到轻微颤动。关火,这时候芝士蛋糕中间应该呈奶油状,如果您喜欢稍干的口感,也可以再烤一会儿。放在烤箱里冷却2小时。在这一过程中蛋糕表面会产生小裂缝。 Homemade-Cheesecake-2-e1309972340470 Cheese cake 02 5. Combine the reserved soured cream with the 142ml carton, the sugar and lemon juice for the topping. Spread over the cheesecake right to the edges. Cover loosely with foil and refrigerate for at least 8 hours or overnight. 5. 将盒子里预留的142ml酸奶油,糖和柠檬汁混合作为淋面。涂满蛋糕表面直至边沿。用锡纸覆盖,冷藏至少8小时或过夜。 LP_PumpkinCheesecake_15 6. Run a round-bladed knife around the sides of the tin to loosen any stuck edges. Unlock the side, slide the cheesecake off the bottom of the tin onto a plate, then slide the parchment paper out from underneath. 6. 用圆刃刀沿烤盘边缘切割掉边边角角。将蛋糕脱盘,装盘,从下面抽掉烤纸。 NewYorkCheese.115.1350 new-york-cheese-cake Enjoy!! 可以享用啦! angela-signature2-a-moved-out

Angela’s Kitchen: Chilli Gobhi 印度经典酸辣花椰菜

I love vegetables and  spice. Cauliflower florets cooked with oriental Indian spices is one of my favorite dish.  Let's spice up your meal with this Chilli Gobhi and learn how to make restaurant like Indian style cauliflower with this easy recipe. 我喜欢蔬菜及其不同的味道。加了印度东方香料煮出来的花椰菜,着实是味道令人回味无穷。那么就让不同味道的菜系来丰富您的美食体验吧。这款经常在印度餐厅可以享受到的经典酸辣花椰菜, 教您简单的菜谱,您便可以做出饭店级的水平了。 indian-style-cauliflower-646 Ingredients
  • 1 - medium sized  cauliflower
  • 1个中型花椰菜
  • 2 - medium sized onions, finely chopped
  • 2个中型洋葱,切碎
  • 1 or 2 - green chillies, slit lengthwise
  • 1个或2个青尖椒,纵向切
  • 2 tsp - garlic, finely chopped
  • 2茶匙切碎大蒜
  • 2 tsp - ginger, finely chopped
  • 2茶匙切碎的姜
  • 1 - medium sized capsicum, deseeded and chopped
  • 1个中型甜椒,去籽切碎
  • Butter
  • 黄油
  • Oil
  • 食用油
  • Salt
Sup-lo-trang green-chilli-images At the Tuesday Ferry Building Farmer's Market

For the batter: 另外需准备半液体面粉糊

  • 3 tbsp - Corn flour
  • 3汤匙淀粉
  • 1 tbsp - plain flour
  • 1汤匙纯面粉
  • 1 tsp -red chili powder
  • 1茶匙红辣椒粉
  • Salt
For the sauce: 准备酱汁料
  • 1 tsp - soya sauce
  • 1茶匙酱油
  • 1 tsp - Red Chilli sauce
  • 1茶匙红辣椒酱汁
  • 2 tsp - Tomato sauce
  • 2茶匙番茄酱
  • 1 tsp - Vinegar
  • 1茶匙醋
  • A pinch of - Sugar
  • 一些糖
gobi_manchurian_1
Direction
  1. Boil the cauliflower florets in water with a pinch of turmeric powder.
  2. In a bowl, prepare the batter with cornflour, plain flour, chilli powder and little salt.
  3. Dip the cauliflower florets in the batter and deep fry them until golden brown.
  4. Heat butter and oil in a pan, add finely chopped ginger and garlic. Fry for a couple of mins.
  5. Add green chilli and onions. Fry until the onions become soft.
  6. Now, add the chopped capsicum. Saute for a min and add all the sauces along with vinegar, sugar and salt. Mix them well.
  7. Tip in the fried cauliflower florets, toss them gently and make sure the florets are coated with the sauce.
  8. Remove from heat and serve it hot garnished with spring onions or corainder leaves.
  9. Chilli gobi is ready to be served.
制作方法:
  1. 把已经切成小块的花椰菜放在煮沸的水中焯一下,加少许姜黄粉。
  2. 在碗里调制好由玉米粉、面粉、辣椒粉和少许盐混合的面糊。
  3. 花椰菜小块在面粉里滚一下再炸直金黄色。
  4. 在另外炒锅里热上黄油和食用油,加入切碎的生姜和大蒜,炒1分钟。
  5. 再加入切条的青尖椒和切碎的洋葱,炒至洋葱变软。
  6. 这时加入切碎的甜椒炒一分钟,并添加所有准备好的酱汁料,充分混合
  7. 然后均匀浇到已经炸熟的花椰菜上,轻轻搅动一下以确保酱汁充分黏在花椰菜上。
  8. 直到少许冷却,洒上小葱或香菜叶以作点缀。
  9. 酸辣花椰菜准备就绪。
Gobhi 04
Gobhi 03 chili-gobi-8
Enjoy! Stay tuned for some of my other favorite recipes I would like to share with you weekly and let me know if you have some of your favorite recipes to share.
好好享受美味吧!请继续关注我的食谱推荐,我想每周五与大家一起分享。同时,我也期待分享一些您喜欢的菜谱。
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Angela’s Kitchen – Hearty winter soup Angela厨房 – 冬日暖心浓汤

It's officially cold out, when the temperatures drop and the days get shorter,........ 伴着气温骤降,白昼缩短,这天是真的冷下来了…… Soup 06 unspecified 1 Nothing can beat cuddling up with a warm bowlful of soup on a chilly night. Not just any kind of soup either, but serious, hearty, healthy and soul-warming soup. The kind of soup that says: come at me with all you got winter, I can take it. 在寒冷的夜晚,没有什么比手捧一晚热汤蜷缩着身子更惬意的事了。这汤也不能是普通的汤,一定得是浓醇、健康、让心灵都暖乎乎的汤。这汤仿佛在悄然诉说:冬天尽管来吧,有我在呢。 Soup 02 Here is one of my favorite healthy soups that would warm me up this winter without piling on the extra kilos. 下面是我最爱的健康汤品之一,能让我在这个冬天暖意融融又不会有长胖的烦恼。 20-Minute Lentil Soup (Source: Canadian Living) 20分钟速成扁豆汤(来源: 加拿大生活) This vegetarian soup brims with flavour — and nutrition. Spinach and lentils make it an excellent source of folate, carrots are an excellent source of beta-carotene and lentils are a high source of fibre. Serve with whole grain bread and follow with frozen yogurt and fruit. 这款素食汤风味浓郁 – 而且富含营养。菠菜和扁豆能为人体提供叶酸,胡萝卜内有β-葫萝卜素,扁豆膳食纤维极高。您可以搭配全麦面包食用,餐后可以再来一份酸奶和水果。 Soup 05 Ingredients • 1 tbsp (15 mL) vegetable oil • 4 green onions, chopped • 3 carrots, chopped • 1 potato, peeled and chopped • 1 tbsp (15 mL) tomato paste • 2 tsp (10 mL) mild curry paste • 2-1/2 cups (625 mL) vegetable stock • 2-1/2 cups (625 mL) water • 1 cup (250 mL) dried red lentils • 2 cups (500 mL) packed fresh baby spinach 配料 • 1汤匙(15毫升)植物油 • 4棵葱切碎 • 3根胡萝卜切碎 • 1只土豆去皮切碎 • 1汤匙(15毫升)番茄酱 • 2茶匙(10毫升)咖喱酱 • 2-1/2杯(625毫升)蔬菜底汤 •2-1/2杯(625毫升)水 • 1杯(250毫升)干红扁豆 • 2杯(500毫升)新鲜小菠菜 Portion size 4 4人份 Soup 04 Preparation In large saucepan, heat oil over medium heat; fry chopped green onions, carrots and potato, stirring occasionally, until onions are softened, about 4 minutes. Stir in tomato paste and curry paste. Add stock, water and lentils; bring to boil. Reduce heat, cover and simmer until lentils are tender, about 12 minutes. Stir in spinach. 方法 在大汤锅里用中火预热油;煸炒以下葱、胡萝卜及土豆,适时翻炒,直至青葱变软,约4分钟。倒入番茄酱及咖喱酱。再加入汤底、水和扁豆。加热到煮开。调至小火,盖上盖子并焖煮片刻,指导扁豆酥烂,约12分钟。最后加入菠菜。 Soup 03 Stay tuned for some of my favorite recipes I would like to share with you in the coming months. and let me know if you have some of your favorite recipes to share. 接下来的几个月,我将与您分享其他我所喜欢的菜谱,敬请期待。您也可以将您喜欢的告诉我们。 angela-signature2-a-moved-out