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三色藜麦沙拉

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Toh Yun Xuan

Singapore Heart Foundation

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(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)
 

Serves 份量: 4 人份
 

Ingredients 材料:

  • Quinoa, uncooked, 1 cup 生藜麦, 1 杯
  • Water, 2 cups 水, 2 杯
  • Chickpeas, drained (460g), 2 cans 鹰嘴豆, 滤水(460g), 2 罐
  • Cucumber, diced, 1 whole 黄瓜, 切丁, 1 条
  • Red Capsicum, diced, 1/2 whole 红色灯笼椒, 切丁, ½ 粒
  • Yellow Capsicum, diced, 1/2 whole 黄色灯笼椒, 切丁, ½ 粒
  • Red Onion, chopped, 1 small 红洋葱, 切碎, 1 小粒
  • Parsley, chopped, 1/2 cup 香菜, 切碎, ½ 杯
  • Olive Oil, 2 1/2 tbsp 橄榄油, 2 ½ 汤匙
  • Lime, juiced, 4 tbsp 酸柑汁, 4 汤匙
  • Garlic, chopped, 2 cloves 大蒜, 切碎, 2 瓣
  • Salt, 1/2 tsp 盐, ½ 茶匙
  • Black Pepper, To taste 黑胡椒, 调味

 

Method 做法:

 

1) In a rice cooker, combine both quinoa and water, and set to cook.
将藜麦和水混合倒入电饭煲内,煮熟。

 

2) Set aside to cool, once it is cooked.
煮熟后放置一旁冷却。

 

3) Rinse the chickpeas around 2 to 3 times.
将鹰嘴豆冲洗2至3次。

 

4) Combine chickpeas, cucumber, capsicums, red onion and parsley in a large bowl.
将鹰嘴豆、黄瓜、灯笼椒、红洋葱和香菜倒入大碗中,然后混合。

 

5) In another bowl, mix together olive oil, lime juice, garlic and salt.
将橄榄油、酸柑汁、大蒜和盐倒入另一碗中混合至均匀。

 

6) Scoop the quinoa into the large bowl and pour in the dressing. Toss till well-mixed.
将藜麦舀入大碗,并倒入调料搅拌均匀。

 

7) Season with some black pepper to taste and it is ready to serve!
用一些黑胡椒调味,即可食用!

 

TIP 提示
 

You can replace chickpeas with shredded chicken too.
您也可用鸡丝代替鹰嘴豆。

 

Approximate Nutritional Analysis (Per serving) 每份量营养含量:

Energy 能量: 406.2 kcal 千卡

Fat 脂肪 (Saturated fat 饱和脂肪): 8.9g 克 (1.1g 克)

Protein 蛋白质: 17.5g 克

Carbohydrates 碳水化合物: 65.3g 克

Sodium 钠: 198.7mg 毫克

Fibre 纤维: 13.1g 克

 

Source: Singapore Heart Foundation. Reproduced with permission.