嗯,這一陣子真的很愛南瓜! (笑) 其中一個原因也是因為我買了一大顆南瓜,要努力得把它用掉。除了做甜點 (全素椰香南瓜派 、全素巧克力南瓜乳酪蛋糕),也把咖哩融入料理,做了這個 純素南瓜鷹嘴豆咖哩。
一鍋到底 – 純素鷹嘴豆南瓜咖哩
1-Pot Vegan Chickpea Pumpkin Curry
這道咖哩是純素的,無肉 (含五辛),以南瓜與鷹嘴豆這兩樣我很愛的食材為主角,製作出這個毫不遜色的濃郁咖哩料理。
下廚面而言,更棒的是它只需要一個鍋子,一鍋到底就能完成! 除了準備食材的器具,就只需要洗一個鍋子! 也不需要花太多的時間,半小時內就可以完成。
記得小時候家裡煮咖哩都是用市售的咖哩塊,還記得葉爸總是會買「佛蒙特」甜味或是中辣的咖哩塊;但市售的咖哩塊大多都已經融入動物性油脂與製品,而我自己也是自從嚐試買咖哩粉煮過後,就覺得有點回不去了,因為不僅可以製成全素,也可以用融入更多不同的香料粉與食材來打造不同的滋味。
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除了咖哩的異國香氣,還有南瓜、蘿蔔等食材的自然甜味,再加上少許蕃茄與一點點萊姆汁/檸檬汁的酸味來豐富整體的味覺層次。
有趣的是,這次融入南瓜與胡蘿蔔等甜根莖類食材製作出的南瓜咖哩,嚐起來的味道還真的讓我覺得有點像熟悉的「佛蒙特」甜味咖哩塊呢! 不過放心,裡頭完全沒有動物性製品。
鷹嘴豆在台灣又稱「雪蓮子」,是我很喜歡的一樣高蛋白質豆類,相較起一般的豆子,它更有口感,而且與咖哩的滋味也很搭!
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這道咖哩添加了南瓜,增添整體的泥潤感,再加上濃稠的椰奶與咖哩粉、薑黃粉等香料粉結合出的滋味真的很棒,我很喜歡搭配五穀飯、糙米飯或其它穀類一起吃。
來動手做吧!
Let’s do this!
(※ 可延伸食譜但請勿直接複製內文,並請註明出處與原文網址 ※)
全素鷹嘴豆南瓜咖哩 (一鍋到底)
1-Pot Vegan Chickpea Pumpkin Curry
作者 Author: 桶子葉 Barrelleaf / Nora Hsu
參考改自 Adapted from Emilie Eats
食譜 單位標準&換算+問答集: Recipe Measurement+ Q&A
- 特別器具 Special equipment:
食材 :(約 6 人份)
- Ingredients:(Serves: 6)
- 1.5 Tbs grape seed oil or other oil for cooking
- 1/2 yellow onion, chopped
- 1 clove of garlic, minced
- 120 ml ( 1/2 cup) diced carrots
- 120 ml ( 1/2 cup) chopped tomatoes
- 250 g steamed & chopped pumpkins
- 180 ml (3/4 cup) cooked chickpeas
- 1/2 Tbs – 1 Tbs curry powder (see Note*)
- 1/4 tsp ground ginger
- 1/4 tsp salt
- 1/8 tsp black pepper
- 1/8 tsp turmeric
- 1/8 tsp ground cinnamon
- A pinch of cayenne pepper
- 200 ml coconut milk
- 120 ml water
- 1/2 – 1 Tbs lime or lemon juice (see Note**)
- 準備工作 Preparation:
- 食材秤量好
- Measure all ingredients.
- 作法/步驟:
- 鍋中放油,以中火熱鍋
- 待油熱後再放入洋蔥、蒜末,拌炒約 3 – 5 分鐘至洋蔥軟化
- 加入胡蘿蔔丁、蕃茄切塊,混拌一下,適情況添加少許水,加蓋煮約 5 分鐘,至蘿蔔稍軟化
- 加入切塊南瓜、鷹嘴豆、咖哩粉*、薑粉、鹽、黑胡椒粉、薑黃粉、肉桂粉、凱宴辣椒粉,混拌均勻
- 加入椰奶、水、萊姆汁/檸檬汁**,攪拌混合均勻,開中火火煮滾,之後調小火力至微滾,加蓋燜煮約 15 分鐘至食材軟化、整體濃稠即可
- 搭配米飯或是煮熟穀物享用
- Directions:
- Add the oil to the pot over medium heat.
- Once the oil is hot, add the chopped onions and garlic. Stir-fry for 3 – 5 minutes until the onion is soft and a little translucent.
- Stir in the carrot and tomatoes. Add a little water for cooking if needed. Cover to cook for about 5 minutes until the carrots are on the soft side.
- Add the chopped pumpkin, chickpeas, curry powder, ground ginger, salt, black pepper, turmeric, cinnamon, and cayenne pepper. Stir to mix all together.
- Add the coconut milk, water, and lime juice. Stir to combine. Bring to a boil then reduce the heat to simmer. Cover and cook for about 15 minutes until it get thickened and all ingredients are soft.
- Serve with rice or other cooked whole grains. Enjoy!
- 註
- *咖哩粉:因為我先前用不同南瓜製作,發現會影響咖哩的濃味,所以咖哩粉的量建議從少量加起,試味道後覺得不夠濃就再添加,混拌均勻
- **萊姆汁:水果酸度可能每顆不盡相同,先從少量加起,覺得不夠再添加。另外我習慣煮的時候就直接添加,也可以在食用前再添加
- 保存:剩下的放入密封盒中冷藏保存,約可放 3 天
- 其它暖心料理食譜:純素茄汁焗豆 (免烤)、香辣臭豆腐 (純素)、一鍋到底-南瓜醬義大利麵
- 更多料理食譜:點我
- 更多純素食譜:點我
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- Notes
- *Curry powder: I have tried to use different types of pumpkins for this recipe and find that different pumpkins will produce subtle differences in terms of the the curry taste. So I will recommend using a small amount first, taste, and add more if you find the curry taste too subtle.
- **Lime juice: The acidity of each lime or lemon is slightly different, so start from a small amount, taste, and add more if you feel like it. I usually add the lime juice into the pot once and for all, but you can squeeze the fresh lime juice just before serving as well.
- Storage: Store the leftover in an air-tight container in the fridge for about 3 day.
- Other Hearty recipes: Vegan Baked Beans (No-Bake), Spicy Stinky Tofu (Vegan), One-Pot Pumpkin Pasta
- More Cooking recipes: HERE
- More Vegan recipes: HERE
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Bon appétit!
製作日:2018.01.05
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