關於 vegan chilli bowl ，我們在網路上蒐集到這些相關的討論、資訊與評價

👩🏻‍🍳韓式綠豆芽菜湯飯 （素食可）
Korean bean sprout soup with rice （Vegan）

週末大魚大肉完，我超喜歡用這道清淡的豆芽菜湯飯來清清腸胃。你們別小看豆芽菜，這一碗吃下來其實超飽的，很適合想減肥或怕胖的朋友。

傳統做法是用魚乾去熬高湯，但我覺得用香菇去熬，一樣好吃。正統作法是用黃豆芽菜，而我自己不喜歡吃黃豆芽所以改成了綠豆芽。

還記得有一次陶先生去幫我外帶這道料理，他跟韓籍廚師說可不可以幫我做成綠豆芽，還被那些韓國廚師取笑了一番。所以如果你喜歡黃豆芽的口感，就儘量用吧！

🌶食材：（一人份）

昆布 一片（約5x10 cm大小）（註1）
乾香菇 3朵 （註2）
水 750 ml
綠豆芽 1量杯 （註3）
洋蔥切絲 1/4顆
蒜末 約2顆
泡菜 1/4 量杯
白芝麻 1 茶匙
韓式辣椒粉 1 茶匙 （韓文發音：GOCHUGARU 可在韓式超市買到）
韓式蝦醬 1 茶匙 （素食者可省略，註4）
蛋 1 顆 （素食者可省略）
飯 1 碗
鹽巴、黑胡椒

📌 註1: 昆布我是在布里斯本Buranda plaza 裡的日本Fiji mart 買的，我個人都買北海道的昆布，比韓國的好吃很多。

煮好的昆布不要丟，切絲後加點蒜末、醬油、糖、麻油炒一炒，很好吃😋

📌註2： 傳統的作法是用7條大型魚乾，所以非素食者可去掉香菇，改用魚乾。它通常可以在任何的亞洲或韓國超市的冰箱裡找到，因為是拿來熬湯的，所以請選大魚乾，會比中小魚乾來的有味道。以下這個連結裡，有一張照片有秀出魚乾大小。

（https://cci13.files.wordpress.com/2013/10/20131006_154509.jpg）

📌註3： 傳統作法是用黃豆芽，但因我個人喜好，所以用了綠豆芽。

📌註4：韓式蝦醬（Saeujeot）也是在任何的韓式超市的冰箱裡可以找到。它的味道是鹹的，通常是拿來加在湯裡增加鹹度。如果你找不到，或是茹素者，可以省略這個食材，用鹽巴調味就可以了。

🌶Ingredients （for 1 serving）

Kelp （5x10 cm）
Dry shiitake mushrooms x 3
Water 750ml
Green bean sprouts 1 cup （you can also use soybean sprouts）
1/4 Onion sliced
minced garlic 1 tbsp
kimchi 1/4 cup
White sesame seeds 1 tsp
Korean chilli powder (GOCHUGARU) 1 tsp (you can find it in Korean grocery stores.)
Korean salted shrimp sauce （Saeujeot ）1 tsp （you can skip this by adding more salt if you are vegan. )
1 egg （you can skip this if you are vegan.)
1 bowl of cooked rice
salt & black pepper

I'm back in the kitchen with the just-cant-help-myself-but-to-love-you dish. Making vegan Tom Yum with oyster mushroom. Creamy, spicy, sweet & sour flavour all packed in one bowl 🍴🇲🇾🇹🇭
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Ingredients:
Water
Lemongrass
Galangal
Coriander Roots
Kaffir Lime Leaves
Fish Sauce
Sugar
Tom Yum Paste
Oyster Mushroom
Milk
Chilli
Coriander
Lime Juice
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#tomyum #tomyam #tomyumsoup #soup #herbs #mushrooms #oystermushrooms #milk #aroi #spicy #malaysianfood #thaifood #foodvideo #easyrecipe #recipe #instacook #instavideo #homemade #breakfast #supper #dinner #happytummy #foodporn #foodie #malaysia #thailand #unitedkingdom #SundayWithAdam

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More Weight Loss Recipes: https://www.youtube.com/playlist?list=PLyP8pbBMxcshOHu4RTkZser4rdnR0bdXp

Most of us think that having a huge bowl of salad on a daily basis will help them to lose weight. Yes, you're right! A bowl of greens is very low in calories and will provide you with all the nutrients, vitamins and minerals that your body needs.

BUT what you choose to dress your salad with can be a killer. It can turn a really healthy meal into a calorie bomb. I’m talking about store-bought salad dressings, which are loaded with fat, sugar, salt, and additives. Each tablespoon has about 70 – 100 calories. Those are sneaky calories and they are probably ruining your diet, without you realizing it.

Make your own salad dressing with these healthy recipes!

Share your pictures and tag me @JoannaSohOfficial #JSohRecipes

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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SPICY LIME VINAIGRETTE
1. 3 tbsps. Fresh Lime Juice – 12Cals
2. 3 tbsps. Rice Wine Vinegar – 15Cals
3. 1 tbsp. Light Soy Sauce – 9Cals½ tbsp.
4. ½ tbsp. Sesame Oil – 60Cals
5. ½ tbsp. Extra Virgin Olive Oil – 60Cals
6. ½ tbsp. Maple Syrup – 26Cals
7. 1 Garlic Clove, minced – 5Cals
8. ½ tsp. Dried Chilli Flakes
Per tablespoon - 23Cals


RANCH DIP
1. 1 cup Silken Tofu – 93Cals
2. 1 tbsp. Lemon Juice – 3Cals
3. ¼ tsp. Garlic Powder – 4Cals
4. ¼ tsp. Dried Chives
5. ¼ tsp. Dried Mixed Herbs
6. ¼ tsp. Cayenne Pepper
7. Salt & Pepper to Taste
Per Tablespoon - under 10Cals

*If tofu is just not your thing, you can replace it with yoghurt.


YOGHURT MINT (TZATZIKI)
1. ½ cup Yoghurt
2. ½ cup Cucumber, finely grated
3. ¼ cup Mint Leaves, finely chopped
4. 2 tsps. Lemon Juice
5. 1 clove Garlic
6. 1 tsp. Salt and Black Pepper
Per 1/4 serving - 28Cals


TOMATO VINAIGRETTE
1. ½ can Diced Tomatoes
2. ¼ cup Shallots, diced
3. 1 Garlic Clove, minced
4. 1.5 tbsps. Apple Cider Vinegar
5. 2 tbsps. Extra Virgin Olive Oil – 238Cals
6. A pinch of Cayenne Pepper
7. A pinch Salt & Pepper to taste

Per Tablespoon - 21Cals
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Here are more recipes to guide you through your fitness journey: https://www.youtube.com/playlist?list=PLyP8pbBMxcshOHu4RTkZser4rdnR0bdXp

SUBSCRIBE for new videos every week: https://www.youtube.com/user/joannasohofficial VEGAN'S SUPERFOOD, TEMPEH!! If you’ve not heard of it or haven’t given it a chance, well it’s time to add tempeh into your diet.

SNAP & SHARE your pictures. Tag me @JoannaSohOfficial #JSohRecipes

Watch this video to learn more about tempeh, the benefits and READ below for the recipes and steps.

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Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

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Tempeh is a fermented form of soy that’s high in protein, low in fat and rich in probiotics, hence making it very easy to digest. For every 100g it contains 18g of protein and under 200 Calories! It is also a complete protein, containing all nine essential amino acids. Hence, making it an excellent choice as a meat replacement, without the saturated fat or cholesterol.

Although it’s firm, it still absorbs the flavours around it, so it’s an easy and versatile ingredient to add to any dish.


SWEET & SOUR TEMPEH
Ingredients (serves 4):
1. 1 (250g) packages Tempeh, cut into cubes – 482Cals
2. ½ medium red bell pepper, cut into chunks - 18.5Cals
3. ½ medium green bell pepper, cut into chunks - 18.5Cals
4. ½ Red Onion, roughly chopped – 23Cals
5. 1 cup Pineapple, cut into chunks – 80Cal
6. 2 Garlic Cloves, minced – 9Cals
7. 1.5 tbsps. Sesame Oil – 180Cals
8. A handful of Fresh Coriander, roughly chopped – 6Cals
9. ¼ tsp. Red Chilli Flakes – 2Cals
Total Calories – 819Cals

Sweet and Sour Sauce:
1. ¼ cup Ketchup - 68Cals
2. ¼ cup Rice Vinegar - 8Cals
3. ½ tbsp. Soy Sauce
4. 1.5 tbsps. Raw Honey - 96Cals
5. 1 tbsp. Cornstarch mixed with 2 tbsps. Cold Water - 30Cals
6. ¼ cup water


Steps:
1. First, prepare the sweet and sour sauce. In a bowl, whisk together ketchup, rice vinegar, soy sauce, honey, water and cornstarch. Set aside.
2. In a large pan, heat oil over medium-high heat. Stir in tempeh, bell pepper, onion, garlic, and chilli flakes. Cook until just beginning to brown, 5-7 minutes or until vegetables are slightly tender.
3. Mix in the pineapple and sweet and sour sauce mixture. Continue to cook very quickly for another 2 to 3 minutes until all ingredients are evenly coated and remove from heat.
4. Sprinkle with a little bit of cilantro and serve.

Total Calories – 1021Cals
Calories per serving – 256Cals



SAUTE VEGETABLE TEMPEH
Ingredients (serves 4)
1. 150g tempeh, cut into cubes – 290Cals
2. 1 red onion, roughly chopped – 46Cals
3. ½ medium red bell pepper, cut into chunks - 18.5Cals
4. ½ medium green bell pepper, cut into chunks - 18.5Cals
5. 2 Garlic Cloves, sliced – 9Cals
6. 1 head Broccoli – 98Cals
7. 1 tbsp. Olive Oil – 69Cals
8. 1.5 tbsps. Soy Sauce – 14Cals

Steps:
1. Heat the oil in a wok over a high heat. Add garlic, tempeh and soy sauce, stir-fry until the tempeh begins to colour.
2. Then add in onion, broccoli and bell peppers. Stir fry for few minutes or until the vegetables are tender crisp.
3. Serve immediately.

Total Calories – 563Cals
Calories per serving – 141Cals


BAKED TEMPEH
1. Start by slicing up the tempeh into different shapes and sizes, depending on the recipe. Now let’s prep the marinade sauce, I’m using 2 tbsps. soy sauce, 1 tbsp. olive oil and 2 garlic cloves, minced.
2. Pour the sauce over the tempeh to pack in more flavours. Lay them out on a tray.
3. Bake them all at 180 degrees celcius in a pre-heated oven for about 15 -20 minutes.
4. So you can enjoy, baked tempeh skewers, top your salad up with baked tempeh, make tempeh sandwich or simple enjoy it on it’s on as a snack.


TEMPEH BOLOGNESE SAUCE
Ingredients (serves 4):
1. 150g tempeh, crumbled – 290Cals
2. 1 can Diced Tomatoes – 106Cals
3. 2 tbsps. Olive Oil – 138Cals
4. 1 cup Chopped Onion – 64Cals
5. 2 Garlic Cloves, minced – 9Cals
6. ¼ tsp. Dried Basil - 1Cals
7. 1 tbsp. Fresh Coriander, minced – 2Cals
8. Salt and pepper to taste

Steps:
1. Heat oil over medium-high heat. Cook the onion and garlic, until they are lightly browned, for about 3 minutes.
2. Then stir in the crumbled tempeh and continue to cook until the tempeh begins to brown. Then mix it the diced tomatoes, basil and flavor with salt and pepper.
3. Allow all the ingredients to cook and simmer for another 5 – 7 minutes until the tempeh absorbs the flavour of the sauce. Don’t forget to stir occasionally.
4. You can either choose to serve it on pasta or rice.

Total calories – 610Cals
Calories per serving – 153Cals

SUBSCRIBE for new videos: https://www.youtube.com/user/joannasohofficial To all my Indian fans, Happy Diwali. Here's another Indian Meal Plan. These recipes are vegan friendly, gluten-free and dairy-free. You can enjoy them for breakfast, lunch & dinner. I hope you love these recipes. I like to keep it simple, balanced and moderate. Which is your favourite dish?

Here's the link to my previous Indian Meal Plan video: https://www.youtube.com/watch?v=-Bgm-iEULxA

Joanna Soh is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach (VN).
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BREAKFAST - INDIAN PANCAKES
Ingredients (serves 6)
1. 1 cup Rice Flour – 578Cals
2. 1/3 cup Red Onion, diced – 22Cals
3. 1/3 cup Carrot, grated – 35Cals
4. 1 Red Chilli, finely chopped – 18Cals
5. 3 tbsp. Coriander, finely chopped – 1Cals
6. ½ tbsp. Vegetable Oil – 62Cals
7. Approx 1/3 cup Warm Water
8. A pinch of Salt to season.

120Cals per pancake

Steps:
1) In a bowl, mix the rice flour, carrots, onions, chillis and coriander. Combine well.
2) Then add dd in the water, little by little to make the dough.
3) Grease a non-stick pan with oil over medium-low heat.
4) Pour the batter equally onto the pan to cook the pancakes. This should make about 6 pancakes. Don’t worry if the pancakes do not look perfect.
5) Cook for about 3 – 4 mins on one side until it’s lightly browned. Flip over and cook until the pancake is done. Serve warm.


Instead of the typical sugar loaded sweet pancakes, this recipe is packed with vegetables! Have 3 – 4 pancakes for breakfast!


LUNCH - RICE NOODLES UPMA
Ingredients (serves 2)
1. 3oz / 85g Rice Noodles – 309Cals
2. 1 Small Onion, diced – 7Cals
3. 1 Red Chilli, finely chopped – 18Cals
4. 1 sprig of Curry Leaves – 1Cals
5. 1 tbsp. Vegetable Oil – 124Cals
6. 1 tbsp. Channa Dal / Urad Dal – 16Cals
7. ½ tsp. Cumin – 4Cals
8. ¼ tsp. Black Mustard Seeds – 12Cals
9. ¾ cup Mixed Carrot, Corn & Peas – 90Cals
10. ¼ cup Cashew Nut, halved – 160Cals
11. A pinch of Salt to season
12. 2 sprigs Coriander, chopped – 2Cals

370.5Cals per serving

Steps:
1. Soak noodles in boiling water for about 5 minutes or until soft. Drain and set aside.
2. In a non-stick pan, heat oil over medium-high heat.
3. Add in cumin, black mustard seeds and dal. Fry for about 3 – 4 minutes until dal turns lightly golden and fragrant.
4. Then stir in the onions, curry leaves, chilli, cashew nuts and mixed vegetables. Sautee very quickly for 2 - 3 minutes until cashews are slightly roasted.
5. Don’t forget to season with salt.
6. Mix in the noodles and stir until all the ingredients are evenly distributed. Go head and taste your dish, add more salt if needed.
7. Garnish with coriander and serve warm.

Feel free to add a different variety of vegetables. You can even mix protein into the recipe such as tempeh, tofu, egg or meat. Bring this out to work or school!


DINNER - CHICKPEAS SWEET POTATO GREENS IN COCONUT MILK

Ingredients (serves 4)
1. 1 medium Onion, diced – 44Cals
2. 1 Garlic Clove, peeled – 4Cals
3. 1 Ginger piece, thumb-sized, peeled & sliced – 6Cals
4. 1 Red Chilli, finely sliced -18Cals
5. ½ tbsp. Vegetable Oil – 62Cals
6. ½ tsp. Turmeric Powder – 4Cals
7. 1 tsp. Ground Cumin – 8Cals
8. 1 tsp. Garam Masala – 7Cals
9. 2 cups Pumpkin, peeled & diced – 60Cals
10. 1 can Chickpeas, rinsed & drained – 360Cals
11. 150g Sweet Potato Greens – 53Cals
12. 1 cup Coconut Milk – 410Cals
13. 1 cup Vegetable Stock – 31Cals
14. A pinch of salt

267Cals per serving

Total Cals with Rice: 471
Total Cals with 2 Chapati: 487

Steps:
1. In a food processor, add in the onion, garlic, ginger and chilli. Blend very quickly until it becomes a paste.
2. In a large non-stick pan, heat oil over medium-high heat. Fry the paste for 1-2 minutes until fragrant and then add in the spices – turmeric, cumin and masala. Continue to fry very quickly for another minute.
3. Add pumpkin and chickpeas. Stir and mix well.
4. Add the coconut milk and stock. Bring to a simmer and allow all the ingredients to cook for about 20 - 30 minutes until the pumpkin softens and the sauce thickens. Don’t forget to stir occasionally.
5. Once the pumpkin has soften, add in the sweet potato greens and cook until wilted. Season with salt. Serve warm.

Chickpeas are a great source of protein for vegetarians. You can serve this with a cup of rice or 1 – 2 chappati.