[:hk]藜麥甜椒杯【秋日色彩】Quinoa Stuffed Bell Pepper[:en]Quinoa Stuffed Bell Pepper[:]

[:hk]

外貌及味道迥異的甜椒和辣椒，其實是同一品種！甜椒少了帶辣的DNA，所以沒有辛辣味，但同樣含有刺激唾液和胃液分泌的辣椒素，能增進食慾，幫助消化。富含抗氧化物質，維生素 A、C、K、胡蘿蔔素和鐵，能促進毛髮生長，強化指甲，預防心臟病和癌症。氣溫 20ºC ~ 25ºC 的環境最適合甜椒生長，所以秋季的甜椒長得特別飽滿，美好的果型可以當作盛器，放入營養豐富的藜麥，為秋日餐桌添上繽紛色彩。

材料（4 人份）

• 三色甜椒 Bell Pepper   4 個
• 藜麥 Quinoa                 100 g
• 紅洋蔥 Red Onion       100 g
• 紅蘿蔔 Carrot               60 g（約半個）
• 紅腰豆  Kidney Bean  60 g
• 玉米粒 Corn Kernels  60 g
• 獨子蒜頭 Garlic          半顆

醬汁

• 蔬菜高湯 Homemade Vegetable Broth     250 ml  （自製蔬菜高湯粉點這裏）
• 義大利黑醋 Balsamic Vinegar                     1/2 小匙
• 蠔油 Oyster Sauce                                        1 小匙
• 原蔗糖 Demerara Cane Sugar                    1 小匙
• 孜然粉 Ground Cumin                                1 又 1/2 小匙
• 海鹽 Sea Salt                                                 少許
• 油 Oil                                                             2 小匙
• 鮮採紫蘇葉 Chinese Basil（可選擇性加入） 15 片

準備

1. 藜麥用清水浸泡 15 分鐘後倒掉水，重複 2 ~ 3 次，再泡水 30 分鐘~ 1 小時至藜麥冒出小芽，將泡過的水倒掉

2. 用清水把紅腰豆浸透，以沸水高溫徹底煮熟，瀝乾，備用

3. 甜椒洗淨，沿著蒂頭稍下的地方下刀切開，刀鋒碰到硬的蒂心，拔出，蒂頭便能連同甜椒籽一起拿出來，刮掉甜椒籽，保留蒂頭做裝飾，甜椒杯做容器

4. 紅蘿蔔去皮切丁，紅洋蔥切丁，玉米刨粒，紫蘇葉洗淨，蒜頭拍扁，去皮切末

切洋蔥小叮嚀

• 將洋蔥縱向對切，用清水沖洗，洗過的外皮很容易剝開，也能減少刺激成分。用手抓著根部，先由上至下切成條狀，但別把連著根部的地方切斷，再用水沖洗一下，然後逆著洋蔥的直紋橫切，最後在根部再補幾刀，洋蔥丁就切好了

做法

5. 平底鍋放油，下洋蔥炒香，放入紅蘿蔔丁、紅腰豆、玉米粒及蒜末炒一會

6. 加入孜然粉及少許海鹽，拌勻後加入藜麥、蔬菜高湯、義大利黑醋、蠔油及原蔗糖，蓋上鍋蓋燜煮 15 ~ 20 分鐘，直至藜麥變成透明，便是完全熟透

7. 預熱烤箱至180ºC，在烤盤上鋪上鋁箔紙，在鋁箔紙和甜椒杯上塗抹少許油

8. 將煮好的藜麥填入甜椒內，蓋上蒂頭帽子，送進烤箱烘烤 20 分鐘，出爐後撒上撕碎的紫蘇葉，即可享用

小叮嚀

• 甜椒要選果型端正，表皮無損傷，鮮豔有光澤，四菱代表營養充足。最好現買現煮。實在吃不完，不要弄破表皮，用白紙包好，放入冰箱存放最多 2 天便要食用。農藥或塵土屯積在蒂頭，要加強沖洗，料理時將蒂部切除
• 甜椒的嗆味來自椒皮，用火烤再泡冷水，能輕易剝除椒皮。如習慣生甜椒的味道，將炒好的藜麥和蔬菜放進甜椒杯裡，就可以上菜了

• 藜麥（Quinoa）貌似小米，是種籽而非穀物，幾乎全無麩質，適合素食者、麩質過敏或糖尿病患者食用。表面有一層苦澀和輕微毒性的水溶性皂角苷，入菜前要用水浸泡最少 15 分鐘再沖洗，泡至發芽營養價值最高

[:en]

Simple Quinoa Stuffed Bell Peppers made with just 7 ingredients ! Off course you can choose your own combinations. Full of fiber, protein, and big on flavour ! A healthy vegan and gluten free entree. The filling loaded with quinoa cooked in my homemade vegetable stock, carrots, red onion,kidney beans and corn. It becomes more delectable once its stuffed into the beautiful sweet bell peppers and roasted to perfection.

Ingredients（Serve 4 ）

• 4  Bell Pepper ( Green, Red, Yellow )
• 100 g  Quinoa
• 100 g  Red Onion
• 60 g  Carrot
• 60 g  Kidney Bean
• 60 g  Corn Kernels
• Half Solo Garlic

Sauce

• 250 ml  Homemade Vegetable Broth （Homemade Vegetable Broth Powder Click Here）
• 1/2 tsp Balsamic Vinegar
• 1 tsp Oyster Sauce
• 1 tsp Demerara Cane Sugar
• 1 & 1/2 tsp Ground Cumin
• Pinch of Sea Salt
• 2 tsp  Oil
• 15 pcs Chinese Basil（ Optional ）

Preparation

1. Soak quinoa in water for 15 minutes and drain well. Repeat for 3 times. Add fresh water to the soaked quinoa for anther 30 minutes to 1 hour for sprouting. The quinoa sprouts with nutritional benefits so it is worth waiting. Drain and set aside

2. Soak kidney bean and bring to boil over high heat until cooked. Drain and set aside

3. Rinse bell peppers, cut off the head using a knife, when the blade hit seed core, stop and you can easily pull out the stem together with seeds core.Then use a sharp knife to clean out the inside, removing any seeds and membrane. Reserved the stem for decoration and using the bell pepper cups will be serve as container

4. Peeled the skin of carrot and red onion, diced. Peel corn off the cob. Rinse Chinese Basil. Place the flat side of the knife on the clove and push down firmly. You want a quick, firm strike with the heel of your hand. You’ll hear a light crunch, chopped.

Tips on Chopping Onion 

• Cut the Onion in half vertically, rinse in the water and peel the skin.  Grasp the top with one hand and cut into about 1 cm slices vertically, leaving the top without cut. Rinse again. Then cut it perpendicularly and diced onion is done.

Preparation

5. Heat some oil on the frying pan, add onion fry until fragrant smelt. Add carrot, kidney beans, corn kernels and minced garlic.

6. Add ground cumin and punch of sea salt. Mix well. Add quinoa, homemade vegetable stock , balsamic vinegar, oyster sauce and raw sugar. Cover with lid and simmer for 15 ~ 20 minutes until quinoa are cooked ( becoming transparent )

7. Preheat oven to 180ºC, line baking tray with aluminium foil and grease with some oil

8. Fill in the bell peppers with the cooked quinoa, cover with the stem. Bake for 20 minutes, topped with shredded basil leaves to serve[:]