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
Chapatis
- 150 g white spelt flour
- 60 g warm water
- 15 g extra virgin olive oil
- ¼ tsp sea salt
Chickpea masala
- 200 g onion, cut into quarters
- 1 garlic clove
- 20 g fresh ginger, peeled
- 15 g extra virgin olive oil
- 2 tsp yellow mustard seeds
- 2 tsp garam masala (see Tip)
- 1 tsp ground coriander
- ½ tsp ground turmeric
- ¼ tsp cayenne pepper
- 400 g canned diced tomatoes, no added salt
- 160 g reduced-fat coconut milk
- 80 g water
- 650 g cauliflower, cut into florets
- 400 g canned chickpeas, no-added salt, rinsed and drained
- spelt flour, to dust
- 250 g fresh baby spinach leaves
- 95 g natural yoghurt, high protein (see Tip)
- 2 sprigs fresh coriander, leaves only
- ground black pepper, to taste
- 營養價值
- 每 1 portion
- 卡路里
- 1820 kJ / 435 kcal
- 蛋白質
- 20.3 g
- 碳水化合物
- 50 g
- 脂肪
- 14.8 g
- 飽和脂肪
- 5.3 g
- 纖維
- 12.8 g
- 鈉
- 310 mg
替代食譜
Raw snickers slice
55min
Meat-free mushroom lasagne
1小時 30 分
Cheesy polenta with vegetable ragù
1小時 20 分
15-minute noodles
15min
Spiced red lentil and chicken soup (Diabetes)
30 分
No-waste veggie bolognese (TM6)
3h
Bean and broccoli fritters with mango salad (Diabetes)
25 分
Cauliflower dhal with soft steamed eggs (Diabetes)
35 分
Mushroom and ricotta cannelloni (Diabetes)
1小時
One whole cauliflower
45 分
Vegemite® and cheese scrolls
1h 35min
Chicken meatballs in smoky tomato and eggplant sauce
50 分