健康餐南瓜豆子汤Roasted Butternut Squash with Lemon Garlic Stewed Lentils, Pine Nuts, Basil and Pomegranate

作者： LVLVcatherine

1杯是250ml的体积，除了胡南瓜和小红扁豆，其他没有的事才可以省略。看起来很普通，但是美味低热量，高蛋白，还管饱。小扁豆可以最棒的粗粮之一，超高的蛋白质含量！

用料

• 1 butternut squash, peeled, seeded and diced 一个胡南瓜，去皮去籽，切小块
• 3 tbsp olive oil3勺橄榄油
• 1 cup red lentils 1大勺红扁豆 大概250mg
• 2 cups vegetable stocks两杯高汤
• zest of 1 lemon柠檬皮碎
• 3 garlic cloves, minced3瓣蒜
• 1/4 cup pine nuts, roasted1/4杯松子
• 1 cup pomegranate seeds 1杯石榴籽
• 1 handful fresh basil, chopped 一把切丝的九层塔

健康餐南瓜豆子汤Roasted Butternut Squash with Lemon Garlic Stewed Lentils, Pine Nuts, Basil and Pomegranate的做法步骤

步骤 1

preheat oven to 425 fahrenheit烤箱预热到425飞轮海

步骤 2

toss squash with 1 tbsp of olive oil and season with salt and pepper. Spread squash evenly a parchment lined baking sheet and place in the oven. Cook for 15 - 20 minutes until golden brown and cooked through.奶油胡南瓜去皮切小块，放入烤盘中，倒入橄榄油加盐和胡椒，搅拌均匀，烤15-20分钟。

步骤 3

meanwhile, prepare the lentils. Heat 1 tbsp olive oil in a sauce pot and add garlic. Cook garlic for 30 seconds until golden. Add in zest and then add the lentils. Add the vegetable Stock and simmer for 20-30 minutes uncovered until the lentils have absorbed the stock and are fully cooked.小锅里倒入橄榄油加热，加入蒜末，炒30秒。加入红扁豆和柠檬碎皮，迅速的翻炒（小心糊锅哦）。锅里加入高汤（清水也可以），小火炖20-30分钟，到炖软为止。

步骤 4

Place stewed lentils on a large serving platter and top with roasted squash, pine nuts, basil, pomegranate seeds and a drizzle of olive oil. 炖好的红扁豆加烤好的胡南瓜盛入碗中，在上面点缀松子，石榴粒，九层塔丝就可以上桌啦！

健康餐南瓜豆子汤Roasted Butternut Squash with Lemon Garlic Stewed Lentils, Pine Nuts, Basil and Pomegranate的小贴士

Serves 4 根据个人口味啦，喜欢浓汤的可以再用打汁机搅碎，不过我更喜欢可以咀嚼的南瓜块，口感很好👍

菜谱创建时间：2019-02-06 06:04:43