粟米豆乾炒藜麥 Stir-fried Quinoa with Sweet Corn and Dried Tofu

粟米豆乾炒藜麥 Stir-fried Quinoa with Sweet Corn and Dried Tofu
06/04/2018 Green Common

粟米豆乾炒藜麥 

Stir-fried Quinoa with Sweet Corn and Dried Tofu

 

6 Senses Cooking Studio 創辦人韋兆嫻

 Denice Wai, Founder, 6 Senses Cooking Studio

食譜特色

  • 藜麥帶有天然甜味,非常有咬口,而且含有豐富纖維及蛋白質,營養價值很高。

材料:

  • 藜麥 100克
  • 豆乾(切粒) 2件
  • 粟米粒 5湯匙
  • 芥蘭莖 (切粒) 8湯匙
  • 薑茸 2茶匙
  • 蛋 (打散) 2 隻
  • 蔥粒 3湯匙
  • 油 3-4湯匙
  • 青豆 3湯匙

調味料:

  • 鹽 1茶匙
  • 麻油 少許
  • 醬油 2茶匙
  • 胡椒粉 少許

烹調步驟:

  1. 加藜麥和水入煲 (藜麥和水比例為1:3),煮滾後調慢火加蓋再煮15分鐘,熄火隔水備用。
  2. 芥蘭粒、青豆和粟米粒出水。
  3. 以中火燒熱1湯匙油,炒熟蛋,撈起備用。
  4. 在同一隻鑊加2湯匙油爆香薑茸,加豆亁炒2-3分鐘。加粟米粒、青豆粒、芥蘭粒和藜麥炒3-4分鐘,後加蛋拌勻,用醬油、麻油、鹽及胡椒粉調味。
  5. 熄火上碟,灑上蔥粒即成。

烹調小貼士

  • 藜麥不要煮太長時間,會影響口感。

Recipe Highlights

  • Quinoa is crunchy and tastes naturally sweet. Rich in fibre and protein, it is a nutritious grain.

Ingredients:

  • Quinoa 100 g
  • Dried tofu (diced) 2 pieces
  • Corn kernel 5 tbsp
  • Kai lan stem (diced)  8 tbsp
  • Minced ginger 2 tsp 
  • Egg (beaten) 2 pieces
  • Chopped spring onion 3 tbsp
  • Oil  3-4 tbsp
  • Pea 3 tbsp 

Seasonings:

  • Salt 1 tsp
  • Sesame oil drizzle
  • Soy sauce 2 tsp
  • Ground pepper pinch

Cooking Steps:

    1. Bring the quinoa and water to a boil in a pot (Ratio of quinoa to water is 1:3). Reduce to low heat and cook for 15 minutes with the lid on. Remove from heat. Drain off excessive water and set aside.
    2. Blanch the diced kai lan stems, peas and corn kernels.
    3. Heat 1 tablespoon of oil in a pan over medium heat and scramble the eggs until cooked. Set aside.
    4. Heat 2 tablespoons of oil in the same pan and sauté minced ginger until aromatic. Add in the dried tofu and stir fry for 2-3 minutes. Stir in the corn kernels, peas, kai lan stems and quinoa and cook for 3-4 minutes. Add in the scrambled eggs. Season with soy sauce, sesame oil, salt and ground pepper.
    5. Remove from heat and transfer to a plate. Garnish with chopped spring onions and serve.

Cooking Tips

  • Do not overcook the quinoa since it will affect the texture of the dish.

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