藜麥豆腐漢堡 Tofu Quinoa Patties

藜麥豆腐漢堡 Tofu Quinoa Patties
06/04/2018 Green Common

藜麥豆腐漢堡

Tofu Quinoa Patties

 

Dolce Dolce Kitchen & Gourmet 創辦人區碧玲

Esther Au, Founder, Dolce Dolce Kitchen & Gourmet

食譜特色

  • 豆腐和藜麥做成的漢堡帶有食材的清香味,沒有油膩感,而且藜麥容易消化。

材料:

  • 藜麥  200克
  • 硬豆腐 (壓碎)  200克
  • 甘筍 (刨絲)  50克
  • 洋蔥 (切粒)  100克
  • 蛋白  1隻
  • 麵粉  1湯匙
  • 意大利黑醋  適量
  • 沙律菜   適量

調味料:

  • 鹽   ¼茶匙
  • 糖   ¼茶匙
  • 菜油   1湯匙
  • 意大利番茜 (切碎)   1湯匙
  • 黑胡椒   ¼茶匙

烹調步驟:

  1. 藜麥用水浸1小時。隔走水份,隔水蒸30分鐘。
  2. 在容器內加入藜麥,豆腐、甘筍、洋蔥、蛋白、麵粉及調味料拌勻。
  3. 用手搓成漢堡形狀,放雪櫃30-60分鐘至硬身。
  4. 燒熱平底鑊,以中火將兩邊煎至金黃色,淋上意大利黑醋及以沙律菜伴碟即成。

烹調小貼士

  • 超市發售的盒裝滑豆腐不宜用在這食譜,因水份太多,不易成形。

Recipe Highlights

  • The patties made with tofu and quinoa have a distinctive aroma and are not greasy at all. Quinoa is easily digestible.

Ingredients:

  • Quinoa  200 g
  • Firm tofu (crumbled)  200 g
  • Carrot (shredded)  50 g
  • Onion (diced)  100 g
  • Egg white  1 piece 
  • Flour  1 tbsp
  • Chopped spring onion  3 tbsp
  • Salad greens  as appropriate

Seasonings:

  • Salt   ¼ tsp
  • Sugar   ¼ tsp
  • Vegetable oil   1 tbsp
  • Italian parsley (chopped)   1 tbsp
  • Black pepper   ¼ tsp

Cooking Steps:

    1. Soak the quinoa in water for 1 hour. Drain quinoa and steam for 30 minutes.
    2. Mix the quinoa, tofu, carrot, onion, egg white, flour and seasonings in a container.
    3. Shape the mixture into patties using hands. Keep in the fridge for 30-60 minutes until the patties harden.
    4. Heat oil in a pan. Pan-fry patties over medium heat until both sides turn golden. Drizzle balsamic vinegar and serve with salad greens.

Cooking Tips

  • Pre-packaged soft tofu is not suggested for this recipe. Its higher moisture content makes it difficult to be shaped into patties.

0 Comments

Leave a Reply