健康餐烤胡南瓜红扁豆汤Roasted Butternut Squash with Lemon Garlic Stewed Lentils, Pine Nuts, Basil and Pomegranate
1杯是250ml的体积,除了胡南瓜和小红扁豆,其他没有的事才可以省略。看起来很普通,但是美味低热量,高蛋白,还管饱。小扁豆可以最棒的粗粮之一,超高的蛋白质含量!
用料
1 butternut squash, peeled, seeded and diced 一个胡南瓜,去皮去籽,切小块 | |
3 tbsp olive oil3勺橄榄油 | |
1 cup red lentils 1大勺红扁豆 | 大概250mg |
2 cups vegetable stocks两杯高汤 | |
zest of 1 lemon柠檬皮碎 | |
3 garlic cloves, minced3瓣蒜 | |
1/4 cup pine nuts, roasted1/4杯松子 | |
1 cup pomegranate seeds 1杯石榴籽 | |
1 handful fresh basil, chopped 一把切丝的九层塔 |
健康餐烤胡南瓜红扁豆汤Roasted Butternut Squash with Lemon Garlic Stewed Lentils, Pine Nuts, Basil and Pomegranate的做法
preheat oven to 425 fahrenheit烤箱预热到425飞轮海
toss squash with 1 tbsp of olive oil and season with salt and pepper. Spread squash evenly a parchment lined baking sheet and place in the oven. Cook for 15 - 20 minutes until golden brown and cooked through.奶油胡南瓜去皮切小块,放入烤盘中,倒入橄榄油加盐和胡椒,搅拌均匀,烤15-20分钟。
meanwhile, prepare the lentils. Heat 1 tbsp olive oil in a sauce pot and add garlic. Cook garlic for 30 seconds until golden. Add in zest and then add the lentils. Add the vegetable Stock and simmer for 20-30 minutes uncovered until the lentils have absorbed the stock and are fully cooked.小锅里倒入橄榄油加热,加入蒜末,炒30秒。加入红扁豆和柠檬碎皮,迅速的翻炒(小心糊锅哦)。锅里加入高汤(清水也可以),小火炖20-30分钟,到炖软为止。
Place stewed lentils on a large serving platter and top with roasted squash, pine nuts, basil, pomegranate seeds and a drizzle of olive oil. 炖好的红扁豆加烤好的胡南瓜盛入碗中,在上面点缀松子,石榴粒,九层塔丝就可以上桌啦!
小贴士
Serves 4
根据个人口味啦,喜欢浓汤的可以再用打汁机搅碎,不过我更喜欢可以咀嚼的南瓜块,口感很好👍