材料

大型番薯1个,
红洋葱1个
橄榄油1大匙
牛至叶1小匙
蒜头1瓣
白洋葱1个
糙米150克
蔬菜高汤350毫升
罐装红芸豆400克
熟牛油果1个
青柠1个
辣椒薄片1/2小匙
苹果醋1/2大匙
樱桃番茄120克
新鲜芫荽1/2包,切碎
辣椒粉1小匙

做法

  1. 烤箱预热至200°C / 风扇模式180°C。
  2. 把番薯和红洋葱用一半分量的橄榄油、一半分量的牛至叶、一半分量的辣椒粉和一半分量的蒜头拌匀,用少许盐和现磨黑胡椒调味。
  3. 把拌好的食材倒在烤盘上,烤35-40分钟,中间转一次烤盘,烤到洋葱酥脆、番薯焦糖化且边缘变成金黄色。
  4. 在一个小锅中加热剩余橄榄油,加入白洋葱和少许盐,煮约5分钟至熟软。
  5. 加入糙米和剩余牛至叶、辣椒粉和蒜头,搅拌均匀,继续加热15秒钟至糙米稍微焦香。
  6. 加入高汤,煮滚后加盖,调低火力。
  7. 继续加热25-30分钟至米饭松软、汤汁收干蒸发。
  8. 拿掉锅盖,加入芸豆拌匀。
  9. 重新盖好锅盖,关火,把锅留在炉架上保温。
  10. 把牛油果去核、挖出、切成长条,放进大碗中。
  11. 在牛油果上挤上青柠汁,加入辣椒粉、苹果醋和樱桃番茄。
  12. 用盐和现磨黑胡椒粉调味,拌入一半分量的芫荽碎。
  13. 把剩余芫荽碎和米饭拌匀,分成2碗。
  14. 在米饭上放上烤番薯、炒好的红洋葱,然后撒上番茄、牛油果莎莎,缀以装饰用的芫荽叶即可。

Rainbow rice bowl

Ingredients

1 large sweet potatoes, cut into bite-sized chunks
1 red onion, sliced
1 tbsp olive oil
1 tsp oregano
1 clove garlic, crushed
1 white onion, finely chopped
150g brown rice
350ml vegetable stock
400g tinned red kidney beans, drain and rinse
1 ripe avocado
1 lime
1/2 tsp chipotle chilli flakes
1/2 tbsp cider vinegar
120g cherry tomatoes, halved
1/2 packs fresh coriander, reserve some for garishing, chop the rest
1 tsp paprika

Method

  1. Heat oven to 200°C/180°C fan.
  2. Toss sweet potato and red onion with half of oil, half of oregano, half of paprika and half of garlic, along with some salt and freshly ground black pepper.
  3. Tip onto a baking tray and roast for 35-40mins, turning halfway through, until onions are crispy and sweet potato is starting to caramelise and turn golden brown at the edges.
  4. Heat the rest of oil in a small saucepan and soften white onion with a pinch of salt for about 5mins.
  5. Add rice and the remaining oregano, paprika and garlic, stir to coat, then cook for 15s to lightly toast rice.
  6. Pour in stock, bring to a boil, then cover with a lid and turn to low heat.
  7. Cook for 25-30mins, until rice is tender and stock has evaporated.
  8. Remove the lid and stir in kidney beans.
  9. Cover again with the lid, then turn off heat but leave the pan on the hob to keep warm.
  10. Meanwhile stone, peel and slice avocado into long fingers and put in a bowl.
  11. Squeeze over lime and add chilli flakes, vinegar and tomatoes.
  12. Season with salt and freshly ground black pepper, and mix in half of chopped coriander.
  13. Stir the remaining chopped coriander into the rice and divide between 2 bowls.
  14. Top with roasted sweet potatoes and crispy red onion, then finish with tomato, avocado salsa and whole coriander leaves.

食谱提供
Marks & Spencer

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TEXT 若昕 PHOTOS Marks & Spencer