【食譜】純素鷹嘴豆南瓜咖哩 (一鍋到底) 1-Pot Vegan Chickpea Pumpkin Curry

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 、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

全素鷹嘴豆南瓜咖哩 vegan-chickpea-pumpkin-curry (2)

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。

全素鷹嘴豆南瓜咖哩 vegan-chickpea-pumpkin-curry (3)

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。

 

全素鷹嘴豆南瓜咖哩 vegan-chickpea-pumpkin-curry (4)

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。

全素鷹嘴豆南瓜咖哩 vegan-chickpea-pumpkin-curry (5)

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!

 

全素鷹嘴豆南瓜咖哩 vegan-chickpea-pumpkin-curry (1)

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


  • 食材 :(約 6 人份)
    • 葡萄籽油 或其它炒菜油 1.5 Tbs
    • 黃洋蔥 1/2 顆
    • 蒜頭 1 瓣
    • 胡蘿蔔, 切丁 120 ml ( 1/2 cup)
    • 蕃茄, 切塊 120 ml ( 1/2 cup)
    • 蒸熟南瓜, 切塊 250 g
    • 煮熟鷹嘴豆 180 ml (3/4 cup)
    • 咖哩粉 1/2 Tbs – 1 Tbs (註*)
    • 薑粉 1/4 tsp
    • 鹽 1/4 tsp
    • 黑胡椒粉 1/8 tsp
    • 薑黃粉 1/8 tsp
    • 肉桂粉 1/8 tsp
    • 凱焰辣椒粉 1 小撮
    • 全脂椰奶 200 ml
    • 水 120 ml
    • 萊姆汁 或 檸檬汁 1/2 – 1 Tbs  (註**)
  • 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:
    1. 鍋中放油,以中火熱鍋
    2. 待油熱後再放入洋蔥、蒜末,拌炒約 3 – 5 分鐘至洋蔥軟化
    3. 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
    4. 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
    5. 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
    6. 搭配米飯或是煮熟穀物享用
  • Directions:
    1. Add the oil to the pot over a medium heat.
    2. 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.
    3. 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.
    4. Add the chopped pumpkin, chickpeas, curry powder, ground ginger, salt, black pepper, turmeric, cinnamon, and cayenne pepper. Stir to mix all together.
    5. 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.
    6. Serve with rice or other cooked whole grains. Enjoy!

    • *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
    • 剩下的密封冷藏保存 3 – 5 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
    • 我的器具與食材:點我
  • 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 to use 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.
    • Store the leftover in the fridge for 3 – 5 days.
    • Other Hearty recipes: Vegan Baked Beans (No-Bake), Spicy Stinky Tofu (Vegan), One-Pot Pumpkin Pasta
    • More Cooking recipes: HERE
    • More Vegan recipes: HERE
    • My Tools, Equipment & Ingredient List: HERE

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全素鷹嘴豆南瓜咖哩 vegan-chickpea-pumpkin-curry (3)

Bon appétit!

 

製作日:2018.01.05


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