難易度
我們的大部分食譜都很簡單。有些要求多一點時間或更好一點的烹飪技術，則評為中等或進階。
準備時間
這是您準備這頓飯所需要的時間。
總共時間
這是從頭到尾準備這頓飯所需的時間：包含醃製，烘焙，冷卻等。
份量
這顯示這個食譜共有多少份。
食材
- 200 g paneer, cut into cubes (2 cm - see Tips)
- 4 tsp garam masala
- 2 tsp ground cumin
- 150 g doongara rice, brown (see Tips)
- 1000 g water
- 90 g zucchini, cut into cubes (1 cm)
- 20 g extra virgin olive oil
- 150 g onion, cut into halves
- 3 cm piece fresh ginger, peeled
- 2 garlic cloves
- 1 bunch fresh coriander (approx. 20 g), stems and roots, leaves reserved
- 200 g fresh baby spinach leaves
- 400 g canned chickpeas, no-added salt, rinsed and drained
- 95 g natural yoghurt, high protein (see Tips)
- ½ fresh long green chilli, thinly sliced, to garnish
- lemon, cut into cheeks
- 營養價值
- 每 1 portion
- 卡路里
- 1742.5 kJ / 417.5 kcal
- 蛋白質
- 19.3 g
- 碳水化合物
- 44 g
- 脂肪
- 17.3 g
- 飽和脂肪
- 7.3 g
- 纖維
- 10.3 g
- 鈉
- 161.8 mg
替代食譜
All-in-one creamy vegetable pasta (Diabetes)
40min
Sweet and Sour Tofu with Un-fried Rice
2h 5min
Yellow Curry with Mushroom and cauliflower (Dandelion restaurant)
55min
Black bean chilli with guacamole and "corn chips" (Diabetes)
55min
Middle Eastern salmon with tahini yoghurt
40min
Smoky bean and tomato bowl (Diabetes, TM6)
30min
Cauliflower dhal with soft steamed eggs (Diabetes)
35min
Spiced roast cauliflower and whipped feta (Diabetes)
55min
Mushroom and ricotta cannelloni (Diabetes)
1h
Warm satay bowl
1h 10min
Moroccan chicken tagine with pearl couscous
35min
Meat-free mushroom lasagne
1h 30min