Thursday, 21 April 2022

健康美味素煎釀三寶 Vegan Pan-Fried Stuffed Three Treasures





煎釀三寶是香港最受歡迎的地道街頭小吃之一,也是港式茶樓飯店的點心和經典小菜。自從吃素之後,我第一時間便把它列入必做素菜的美食榜中!家人和朋友吃過之後,都喜愛得很!孩子更要馬上取得食譜,回家自己泡製!

這道看似複雜的菜式,其實簡單不過。一款饀料,厚厚的抹在切塊的茄子、燈籠椒和豆腐上;中火每邊煎两分鐘,香氣四溢!蘸上自製的甜豉油、心愛的辣椒醬。


煎釀茄子入口酥軟、彩椒青甜、豆腐滑嫩;能吃到如此健康美味的蔬食,夫復何求!可千萬别忘了準備一鍋熱騰騰的香米飯啊!


Fried Stuffed Three Treasures is one of the most popular authentic street foods in Hong Kong, and it is also a dim sum or a classic small dish which you can often find in Hong Kong-style teahouse restaurants. Ever since I became a vegan, it has been down as one of the must-do meals on my long list! It is much loved by our friends and family also; my children requested the recipe so that they can make them at home for themselves!

This seemingly complicated recipe is actually really simple. It takes one bowl of filling, spread thickly on top of the the sliced aubergine, bell pepper and tofu; pan-fried for 2 minutes each side on medium heat. The flavours release such a delicious aroma! The best way to enjoy it is to douse over lots of homemade sweet soy sauce and serve with your favourite chilli sauce.

The fried stuffed aubergine melts in the mouth, the peppers are sweet and juicy, and the tofu smooth and tender; cooking and serving such a healthy and delectable vegan dish is a wonderful feeling! Just don't forget to prepare a pot of steaming hot fragrant rice for everyone to enjoy it with!

(For the English recipe please scroll down)

詳細做法和視頻在我們的 YouTube Channel


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材料 :


中等硬度豆腐 200g
紅、綠、黃甜椒各 ½

茄子 ½

玉米粉 3 大匙

3 大匙作煎三寶用


釀餡 :


中等硬度豆腐 200g

紅蘿蔔 160g

芹菜 160g

新鮮香菇 125g

燕麥片 2 大匙

panko (日本麵包糠) 2 大匙

玉米粉 2 大匙

香菜 20g

拇指大小的薑塊


釀餡調味料:


½ 小匙

白胡椒粉 ½ 小匙
½ 小匙

香菇調味粉 ¼ 小匙 ( 1 小匙美極鲜醬油)

生抽 ½ 小匙

素蠔油 1 大匙

麻油 2 大匙


炒釀餡: 1 大匙、酒 1 大匙和純素蠔油 1 大匙


自製甜豉油:


(如有需要,你可以把份量加倍)

生抽 3 大匙
1 大匙

2 大匙

1 ½ 大匙

麻油 1 大匙

額外的
香菜作盛盤裝飾


做法 :

  1. 將豆腐切成 6 x 半吋厚的小塊;將每 ½ 個甜椒切成 4 塊;從茄子最圓的部分切下 3 個半吋厚的圓片,然後將每個圓片切成兩半。
  2. 生薑切成薄片,切成細條,然後切成小粒。
  3. 將红蘿蔔和芹菜切成細丁,將香菇和豆腐切成小方塊。將芫荽切碎。
  4. 中火熱平底鍋,加油 1 大湯匙,加入薑粒,炒香,然後加入红蘿蔔和芹菜,炒一分鐘。下香菇和豆腐,將所有材料一起兜炒一會。加入酒和蠔油共同翻炒至熟,大約 1 - 2 分鐘。
  5. 把釀料放進食物調理器中打成細碎,打到一半時停下把黏在機旁的菜料刮下,以確保全部被均勻打碎。
  6. 將打碎釀料倒入一個大碗中,然後加入燕麥片、panko、玉米粉、乾調味料和液體調味料,最後加入芫荽。確保完全攪拌均匀。
  7. 3 湯匙玉米粉放入一小碗中,用小刷子在每片茄子、豆腐和甜椒上刷上一層薄薄的玉米粉,然後在上面鋪上一層厚薄適中的釀餡 ( ½ cm),先刷玉米粉的原因是有助於釀料粘在表面上。小心按壓以確保釀餡穩定和牢牢黏緊。
  8. 用小刷子在每個釀好的茄子、豆腐和甜椒上刷上一層薄薄的玉米粉,這樣可以防止餡料在煎的過程中粘在鍋上。
  9. 中火加熱平底鍋,下 3 大匙油。油熱後,小心地將豆腐和辣椒餡面朝下放入鍋中,每塊之間留一些空間;輕輕搖動平底鍋,讓每塊釀物移動一下吸油均匀並確保它們不會粘在一起。
  10. 蓋上蓋子,用中火煎煮 2 分鐘。 1 ½ 分鐘後檢查餡料是否煎得理想。如果太褐色,把火調低少許,如果顏色看起來仍略為淺淡,把火調高一點點。
  11. 2 分鐘後,取下蓋子,輕輕翻到另一邊,蓋上蓋子再煎煮 2 分鐘。再次在 1 ½ 分鐘後檢查並適當地調整火温。
  12. 把煎好的釀豆腐和甜椒取出,放在一個舖有廚房紙的大盤子上,以吸收多餘的油脂。
  13. 使用同一個平底鍋,與豆腐和甜椒同樣方法烹製茄子。應該有足夠剩餘的油,但如果需要,只需添加一點。煎煮熟後,將茄子與甜椒和豆腐放在同一個盤子上吸油。不用擔心茄子塊中心看來有些白,但其實已熟,餘温稍後更會完全透過,顏色便均匀了。
  14. 做自製甜豉油,將材料加入小平底鍋中,用中火煮沸,然後轉小火煮 1 分鐘便成。
  15. 將填好的三寶排放在盤子裡。在上面淋上甜醬油,加上切碎的芫荽裝飾。佐以你最喜歡的辣椒醬一起享受用。

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Ingredients:


200g medium firm tofu

½ each of a red, green and yellow bell pepper 

½ aubergine

3 tbsp corn flour 

3 tbsp oil for pan-frying

For the stuffing:


200g medium firm tofu

160g carrot

160g celery

125g fresh shiitake mushroom
2 tbsp porridge oats

2 tbsp panko (Japanese breadcrumbs)
2 tbsp corn flour

20g coriander

thumb size piece of ginger

Seasoning for the stuffing:


½ tsp salt

½ tsp ground white pepper

½ tsp sugar

¼ tsp mushroom seasoning (or 1tsp Maggi liquid seasoning)

½ tsp light soy sauce

1 tsp vegan oyster sauce

2 tbsp sesame oil


For stir-frying: 1 tbsp oil, 1 tbsp wine and 1tbsp vegan oyster sauce

Homemade sweet soy sauce: 


(you can double the amount if needed)
3 tbsp light soy sauce

1 tbsp wine

2 tbsp water

1 ½ tbsp sugar

1 tbsp sesame oil

Extra coriander for garnishing


Instructions:

  1. Cut tofu into 6 x half inch slabs; slice each ½ pepper into 4 square pieces; slice 3 half inch thick discs from the roundest part of the aubergine, then cut each disc into half.
  2. Slice the ginger thinly, cut the slices into thin strips then chop the strips into small pieces.
  3. Finely dice your carrot and celery, cut mushrooms and tofu into small cubes. Chop the coriander finely.
  4. Heat the 1tbsp oil in a pan over medium heat, add ginger, sauté until fragrant before adding the carrot and celery and frying for a minute. Then add the mushrooms and tofu and fry everything together, then add the wine and the oyster sauce to stir-fry everything until cooked through, about 1-2 minutes.
  5. Put the cooked vegetables into the food processor and blitz into small pieces, making sure to scrape down the sides of the food processor halfway through to ensure all is evenly chopped.
  6. Empty the contents into a large bowl, then add the porridge oats, panko, corn flour, both the dry and then liquid seasonings and finally the coriander. Stir well to mix everything evenly through the stuffing.
  7. Put the 3tbsp corn flour into a small bowl, use a small brush to dab a thin layer of corn flour on top of each piece of aubergine, tofu and pepper before spreading a thick layer of the filling on top ( ½ cm), bushing corn flour first will help the stuffing stick onto the surface. Pressing firmly and carefully to ensure the stuffing stays in place.
  8. Use the small brush to dust each stuffed aubergine, tofu and peppers with a thin layer of corn flour on top, this will prevent the stuffing sticking to the pan during frying.
  9. Heat 3 tbsp oil in a frying pan over medium heat. Once the oil is hot, carefully lay the tofu and pepper stuffing side down in the pan, leaving some space between each piece; gently shake the pan to move the pieces around in the oil and to make sure they don’t stick.
  10. Put the lid on, cover and cook over medium heat for 2 minutes. Check after 1 ½ minutes to see if the stuffing is cooking nicely. If it’s too brown, lower the heat, if it’s still looking pale, turn the heat up a little higher.
  11. After 2 minutes, remove the lid, gently turn over to the other side, cover and cook for another 2 minutes. Again, check after 1 ½ minutes and adjust the heat accordingly.
  12. Remove the fried stuffed tofu and peppers and place onto a large plate lined with kitchen paper to absorb any excess oil. 
  13. Cook the aubergine the same way as the tofu and peppers, using the same pan. There should be enough oil leftover but simply add a little bit more if needed. Once cooked, put them onto the same plate with the peppers and tofu to absorb the oil. Don't worry that the center of the aubergine pieces look a little white, but it is actually cooked, the remaining temperature will continue to cook through and the colour will look even eventually.
  14. Cook the homemade sweet soy sauce by adding all the ingredients to a small saucepan before bringing it to the boil over medium heat, then turn down to simmer for 1 minute.
  15. Arrange the stuffed three treasures onto plates. Drizzle the sweet soy sauce over the top and garnish with some finely chopped coriander. Serve with your favourite chilli sauce.




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