食神的菜谱 美味的低盐食谱《鹰嘴豆牛肉面,面》中英双语「原创」

美味的低盐食谱

我们的低盐食谱可以帮助您注意盐水平，因为太多可以提高您的血压。选择新鲜的彩虹夏季卷，姜黄豆腐烤肉串，藜麦鲈鱼或鸡biriyani美味的晚餐，每100g服务不超过0.3克盐

Chickpea bolognese with pasta

This super-cheap veggie bolognese is so easy to prepare, and great to keep as a last-minute dinner – just make an extra batch and store in airtight containers in the freezer

• READY IN55 minutes

• COOKING TIME45 minutes

• PREP TIME10 minutes

• SERVES4

鹰嘴豆牛肉面,面

这种廉价的蔬菜意大利肉酱面很容易准备,和伟大的保持作为一个最后的晚餐——只是让一个额外的批处理和储存在密闭容器在冰箱里

• 准备好55分钟

• 烹饪时间45分钟

• 准备时间10分钟

• 服务4

Ingredients

• 2 x 400g cans chickpeas, drained and rinsed well

• 2 tbsp olive oil

• 3 tbsp grated vegetarian hard cheese

• 1 tsp dried oregano

• 1 onion, finely chopped

• 1 celery stick, finely diced

• 1 large carrot, finely diced

• 1 clove garlic, crushed

• 2 tbsp tomato puree

• 1 whole nutmeg, to grate

• 1 tsp dried mixed herbs

• 2 x 390g cartons chopped tomatoes

• 350g spaghetti

Method

1. 1

   Preheat the oven to 180°C/gas mark 4. Scatter the chickpeas in a large roasting tin and toss with 1 tbsp of the oil, 1 tbsp of the cheese, the oregano and seasoning. Bake for 30 minutes until crispy and lightly golden.

2. 2

   Meanwhile, add the remaining oil to a large saucepan and cook the onion, celery and carrot for 8-10 minutes or until beginning to soften and go golden brown. Season, add the garlic and cook for 1 minute.

3. 3

   Stir through the tomato puree, a pinch of grated nutmeg, herbs and chopped tomatoes. Fill one of the tomato cartons halfway with water and add, then bring to the boil. Turn down and simmer gently for 20-25 minutes, until the sauce is thickened and reduced slightly. Add the roasted chickpeas for the last 10 minutes, reserving a handful to serve.

4. 4

   Cook the pasta according to pack instructions while the sauce is simmering. Divide between 4 and spoon the sauce over, before serving with the reserved chickpeas and remaining grated cheese.

Nutritional Details

Each serving provides

• ENERGY2395kj572kcal29%

• FAT10.3g15%

• SATURATES2.2g11%

• SUGARS14.2g16%

• SALT0.7g12%

% of the Reference Intakes

Typical values per 100g: Energy 406kj/97kcal

Each serving provides

88.8g carbohydrate 15.0g fibre 23.5g protein

配料

• 2 x 罐装鹰嘴豆400克、排水和冲洗

• 2 汤匙 橄榄油

• 3 汤匙 磨碎的素食硬奶酪

• 1 茶匙 干牛至

• 1 洋葱,切碎

• 1 芹菜杆,细细切成小方块

• 1 大的胡萝卜,细细切成小方块

• 1 瓣大蒜,碾碎了

• 2 汤匙 蕃茄酱

• 1 整个肉豆蔻,格栅

• 1 茶匙 干混合草药

• 2 x 390 g纸箱切碎的西红柿

• 350克 意大利面

方法

1. 1

   预热烤箱至180°C /气体马克4。散大的鹰嘴豆烘焙锡和搅拌1汤匙的油、1汤匙的奶酪、牛至和调味料。烘烤30分钟直到脆,轻金。

2. 2

   同时,加入剩余的油一个大平底锅,煎洋葱,芹菜和胡萝卜8 - 10分钟或直到开始软化,金黄色。季节,加入大蒜和煮1分钟。

3. 3

   搅拌的番茄酱,少许碎肉豆蔻、草药和切碎的西红柿。填补的一个番茄纸箱一半水和添加,然后烧开。拒绝和炖锅20 - 25分钟,直到酱汁浓稠并略有减少。添加烤鹰嘴豆过去10分钟,保留少数。

4. 4

   煮意大利面按照包装指示而酱正在酝酿之中。分歧4汤匙酱油,之前保留的鹰嘴豆和磨碎的奶酪。

营养的细节

每个服务提供

• 能源2395 kj572千卡29%

• 脂肪10.3克15%

• 饱和烃2.2克11%

• 糖14.2克16%

• 盐0.7克12%

%的参考摄入量

典型值:每100克406 kj / 97千卡的能量

每个服务提供

88.8克碳水化合物15.0克纤维23.5 g蛋白质