食物彩虹的魔法咒语

“好吃的”自然食育营

植本cooking demo

自然，健康，生物多样性

藜麦拌菜

Quinoa Tabouleh Salad with Miso Vinaigrette

Ingredients :

4 cups cooked quinoa (2 cups dry)

1/2 cup cooked black beans

diced cherry tomatoes

diced yellow bell peppers

dried goji berries or raisins

Alfalfa, Toons Sprouts, Pea sprouts  

Garnish with toasted sunflower seeds or baby pecans

用料：

4杯煮熟的藜麦（或者2杯干藜麦）

1/2杯煮熟的黑豆

樱桃番茄丁

黄甜椒丁

枸杞干或葡萄干

苜蓿芽、香椿苗、豌豆苗

烤过的葵花籽或者山核桃 

seasonal fruits & vegetables from Wonder Farm in Suzhou

- purple & red fruit carrots, diced and lightly blanched in salted water or eat raw

- Shepherds purse, chopped finely and marinate lightly with some salt

- peeled tangerine oranges

- sliced apples

来自苏州益点田农场的当季水果和蔬菜

-紫/红色水果胡萝卜（用盐水烫一下或生吃）

-荠菜（切碎，加点盐腌一下）

-橘子（剥皮）

-苹果片 

Instructions :

1. Use a large salad bowl and add the cooked quinoa, cooked black beans, toss evenly.

2. Add in the diced cherry tomatoes, bell peppers, blanched carrots, Shepherd’s purse, dried goji/raisins, sprouts, tangerines, and toss lightly with the miso vinaigrette until well combined.

3. Layer in the sliced apples on top and garnish with toasted sunflower seeds or  baby pecans. 

步骤：

1.在大碗中加入煮熟的藜麦、黑豆，拌匀；

2.加入切成丁的樱桃西红柿、甜椒、水果胡萝卜、腌好的荠菜、枸杞干/葡萄干、芽苖菜、橘子，再加入酱汁轻轻地拌匀，直到充分混合；

3.在混合好的拌菜上面放上苹果片，用烤的葵花籽或山核桃装饰边缘。

也可以做成这样哦

薏雯植物领先小贴士

Yi-Wen’s Plant Forward wholefood tips

This is a Middle Eastern inspired Tabouleh Salad that’s usually made with bulgur wheat, parsley, onions, tomatoes, olive oil and lemon juice.  For this workshop, I used an ecologically grown tri-colored Quinoa from Shanxi and instead of parsley, I used the seasonal Shepherds purse wild greens that’s also slightly sweet and fragrant.  Instead of lemon juice, I chose to use Hona Organic’s naturally fermented brown rice vinegar and mulberry infused vinegar as usually like to combine 2 different vinegars for salad dressings for a different acidic punch.

这道菜的灵感来自中东风味的沙拉——通常会用布格麦食、欧芹、洋葱、西红柿、橄榄油和柠檬汁来制作。在这次的工作坊中，薏雯老师选用了山西有机种植的三色藜麦、清香的当季野菜荠菜（替代欧芹） 、禾然有机米醋和桑葚醋（替代柠檬汁。两种醋的融合也让口感更加柔和）。 

黑豆味增汤

Black Bean Miso Soup   

Ingredients :

1 tablespoon camellia oil

1/2 cup yellow onion, chopped

1 cup carrot, diced

2 gloves garlic, minced1 teaspoon grated ginger

2 14-ounce cans of black beans, drained and rinsed

4 cups water

1 tablespoon red miso paste

1 tablespoon mulberry vinegar

2 tablespoons chopped cilantro

1 tablespoon (½ inch) ginger root, cut into thin matchsticks

salt or soy sauce

配料：

1汤匙山茶油

1/2份黄洋葱，切碎

1份胡萝卜，切成丁

2把蒜末

1茶匙磨碎的姜

2小罐黑豆，冲洗并沥干4份水

1汤匙红味噌酱

1汤匙桑葚醋

一点切碎的香菜

一点生姜丝

盐或者酱油 

Instructions :

1. Heat the oil in a heavy bottomed pan. Add the onion and carrot and sauté on a medium heat, until softened, for about 5 minutes. Add the garlic and ginger and sauté for a couple more minutes.

2. Add the beans and stock and bring to a boil. Reduce the heat, cover with the lid and simmer for 15 minutes. Turn off the heat.

3. Strain about ¼ cup of the liquid from the soup into a small bowl or cup. Add the miso paste to the stock and mix together to combine.

4. Gently stir to incorporate the miso paste until it is dissolved into the soup.

5. Before serving, add the lemon juice/vinegar to the pan. Adjust the seasoning and mash the soup slightly with a potato masher. This will thicken the soup without compromising the satisfying texture.

6. Sprinkle the soup with chopped cilantro and, if desired, add a little fresh ginger to the bowls.

步骤：

1.热油，加入洋葱、胡萝卜，中火炒5分钟左右。加入姜、蒜，中火炒两分钟左右；

2.加入豆子和汤，煮沸。把火力调小，盖上盖子煮15分钟左右；

3.盛一小碗汤出来，加点味噌酱充分混合；

4.轻轻搅拌，让味噌酱溶解到汤中；

5.食用前，在锅中加入柠檬汁或者醋。调好味后，将土豆泥融入汤中（这会让汤更浓，却不失质地）；

6.在汤上撒上切碎的香菜。如果需要的话，在碗里加一点新鲜的生姜。  

薏雯植物领先小贴士

Yi-Wen’s Plant Forward wholefood tips

Miso is a paste prepared from fermented soy beans. It is a staple in Japanese cooking used everywhere from soups to marinades. Red miso paste, used in this recipe, has more texture and a deeper flavor than mellower white miso paste. 

Do not add miso paste to the soup when it is still cooking or very hot. Heat will kill the beneficial bacteria in the paste. The soup may not need any salt because miso paste is salty. Sprinkling fresh ginger on the soup creates additional layer of flavor and adds freshness. However if fresh ginger tastes too spicy to you, add just a little or avoid altogether. 

味噌由发酵大豆制作而成，是日本料理的必备品。与白味噌酱相比，这份食谱中使用的红味噌酱更有质地，风味更浓郁。

需要注意的是，在烹饪汤的过程中或汤非常烫时，请勿在汤中添加味噌酱。因为高温会杀死味噌中的益生菌。 因为味噌酱是咸的，所以汤里可能也不需要再加盐了。在汤上撒些新鲜姜末可以增添一层风味并增加新鲜度。但如果生姜对您来说太辣了，请少加一点或完全避免。