This is a nutrient-dense, plant-forward meal that supports kidney, heart, digestion, blood sugar, and your kidney health. 這是一頓營養豐富, 以植物為主的餐食, 有助於腎臟, 心臟, 腸胃, 血糖和腎臟健康。
Teriyaki Chickpea Stir-Fry 照燒雜菜鷹嘴豆
Ingredients (4 servings):
1 tbs sesame oil
½ cup chopped onion
3 tsp minced garlic
1 tsp minced fresh ginger
1 cup thinly sliced carrots
1 cup sliced bell pepper
1 cup snap peas
1 can (15 oz) chickpeas
½ cup low-sodium teriyaki sauce
For serving:
2 cups organic corn kernels
2 tbs chopped green onions
1 tsp sesame seeds
Directions:
1. Drain and rinse the canned chickpeas well. Set aside.
2. Heat sesame oil in a large pan over medium heat.
3. Add onion and cook for 3 minutes.
4. Add garlic and ginger. Cook for 5 minutes.
5. Add carrots, bell pepper, and snap peas. Cook 5–7 minutes until tender but still slightly crisp.
6. Stir in the drained chickpeas and teriyaki sauce. Cook 5 more minutes until everything is heated through and coated.
7. Serve over corn kernels. Top with green onions and sesame seeds.
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食材 (4人份):
1 大匙芝麻油
½ 杯洋蔥碎
3 茶匙蒜末
1 茶匙薑末
1 杯胡蘿蔔薄片
1 杯甜椒片
1 杯甜豌豆
1 罐 (15 盎司) 鷹嘴豆
½ 杯低鈉照燒醬
材料：
2 杯有機玉米粒
2 湯匙蔥花
1 茶匙芝麻
做法：
1. 將罐裝鷹嘴豆瀝乾並沖洗乾淨, 備用。
2. 在大平底鍋中倒入芝麻油, 以中火加熱。
3. 加入洋蔥, 翻炒3分鐘。
4. 加入大蒜和薑, 翻炒5分鐘。
5. 加入紅蘿蔔, 甜椒和荷蘭豆, 翻炒5-7分鐘, 直到蔬菜變軟但仍略帶脆嫩。
6. 拌入瀝乾的鷹嘴豆和照燒醬, 再翻炒5分鐘, 直到所有食材都加熱均勻並裹上醬汁。
7. 盛於玉米粒上, 撒上蔥花和芝麻即可享用。