無肉蘑菇肉丸 Meatless Mushroom Meatballs

最近愈來愈多親友成為素食主義者。當他們來我家吃飯時，我喜歡為他們動點腦筋，煮些特別的素食菜式。

Recently, more and more of my friends and family have become vegetarians. When they come to my house for dinner, I like to spend time cooking something special for them.

間中亦有朋友向我詢問，看我能否為她們提供一些素食菜譜。

而我們自己也開始減少吃肉的份量。為此，我逐漸發覺，其實吃素在材料上的選擇很豐富、口味更精彩。

我手上已儲存了不少無肉食譜。今天便跟大家分享這個「無肉蘑菇肉丸」。

Occasionally friends have turned to me for inspiration for vegetarian recipes, asking me to share my meat free ideas. 

We've also started to reduce our own intake of meat. Because of that, I have gradually discovered, in fact, the choice of ingredients for creating vegetable based meals is actually plentiful, fun and exciting.

I've since built up quite a substantial collection of vegetarian dishes. Today I would like to share with you, "Meatless Mushroom Meatballs".

無肉蘑菇肉丸

( 4 - 6 人份 )

材料 :

• 栗蘑菇 chestnut mushrooms 或褐蘑菇 brown mushrooms 250g
• 中型洋蔥 1 個，切小丁 
• 蒜頭 2 瓣，剁蓉 
• 切達起司 Cheddar cheese 75g, 刨碎
• 煮熟糙米飯 cooked brown rice 150g
• 全麥方麵包片 4 塊撕碎，放進攪拌機打碎成糠包糠，約 125g
• 蛋 1 隻
• 生抽 (醬油) 2 大匙
• 海鹽鮮磨黑椒適量
• 橄欖油 3 大匙

白醬汁 :

• 半脂酸奶油 half-fat crème fraîche 250g
• 檸檬外皮 1 個，磨屑
• 新鮮九層塔葉 1 大把，剪碎

做法 :

1. 把蘑菇切開，放進攪拌機打成碎粒。
2. 熱平底不沾鍋下油 1 大匙，下蒜蓉洋蔥丁用中火炒至香軟，約 5 分鐘。加進蘑菇，用大火炒至軟熟和收乾水份，離火，待涼。
3. 蘑菇碎放涼後，將起司、熟糙米飯、麵包糠、生抽 (醬油)、蛋和適量海鹽鮮磨黑椒加入完全拌勻，用手搓成合桃大小的蘑菇肉丸。
4. 把平底鍋抹浄，中火熱鍋下油 1 大匙，將蘑菇丸分成兩份。先把 1 份下鍋每面煎至金黃，約 5 - 10分鐘。取起盛盤，把鍋抹浄，再用中火熱鍋下油 1 大匙，把餘下的 1 份如上煎熟，盛起。可以把全部的蘑菇丸放在同一大盤中，送進低溫預熱的烤箱內保溫，直至需要上桌時才煮醬汁取出盛盤。
   
   
5. 做醬汁：把酸奶油撥進鍋內用中火煮熱；加入檸檬屑、少許海鹽鮮磨黑椒調味，下九層塔葉碎拌勻。把蘑菇肉丸取出，放在飯或義大利麵上，淋上醬汁，佐以沙拉上桌。
   
   
   

註： 用壽司米煮的飯代替糙米，可令蘑菇肉丸更易搓、更圓和入口更有彈性。

Meatless Mushroom Meatballs

( serves 4 - 6 )

Ingredients :

• 250g chestnut mushrooms or brown mushrooms
• 1 medium size onion, finely chopped
• 2 cloves garlic, minced
• 75g Cheddar cheese, grated
• 150g cooked brown rice
• 4 slices of brown bread, whiz in food processor until become fine crumbs
• 1 egg
• 2tbsp light soy sauce
• salt and freshly ground pepper to taste
• 3 tbsp olive oil 

For the sauce :

• 250g half-fat crème fraîche
• Finely grated zest of 1 lemon
• Large handful fresh basil, chopped or cut by scissors 

Method:

1. Cut up the mushrooms roughly, whiz mushrooms in a food processor until finely chopped.
2. Heat 1 tbsp of the oil in a large non-stick pan over medium heat, fry the garlic and onions until soft and golden, about 5 minutes; then add the mushrooms and cook over high heat until tender and any liquid in the pan evaporated. Set aside to cool completely. 
3. To the mushroom pan, stir in the cheese, cooked brown rice, breadcrumbs, soy sauce, egg and some salt and pepper. Form the mixture into walnut-sized balls.
4. Wipe clean the pan, heat 1 tbsp of the oil in the pan, separate the mushrooms balls into 2 batches. Fry the first batch of the balls, turning occasionally until all sides are golden and pipping hot, about 5 - 10 minutes, set aside. Fry the 2nd batch of the balls the same way. The finished mushroom balls can be put inside a pre-heat oven in low heat to keep warm until ready to serve.
5. To make the sauce, melt the crème fraîche in the empty pan, then stir in the lemon zest, the basil and some salt and pepper. Serve sauce on top of meatballs with rice or pasta.

Tip : If use cooked sushi rice instead of cooked brown rice, the meat balls are easier to roll into round shape, and the texture better.