Name: 你想吃美味濃湯嗎？ 傑米奧利佛的美味祕訣大公開！ (A Delicious Soup I Know You're Going To Love | Jamie Oliver)
Uploaded: 2026-02-12T21:39:35.000Z
Duration: 8 min 11 s

This is a delicious little soup that I know you're gonna love.

這是一道美味的小湯品，我知道你們一定會愛上它。

Full of colour, full of texture, full of nutrition.

色彩豐富，口感多樣，營養滿分。

反身代名詞

And this is a brand new recipe from my new cookbook, Eat Yourself Healthy.

這是我新食譜《Eat Yourself Healthy》裡一個全新的食譜喔。

And it can happen in about 25, 30 minutes.

大約 25 到 30 分鐘就可以完成。

So this is a celebration of veggies, and actually veggies in many different forms.

所以這是一場蔬菜的饗宴，而且是各種不同形式的蔬菜。

I'm gonna be using artichokes, which are jarred.

I'm gonna be using fresh leeks, which is fantastic.

我要用新鮮的韭蔥，這真是太棒了。

You can swap these out for onions if you wish, and then some frozen veggies from the freezer.

如果你想的話，也可以換成洋蔥，然後再加一些冷凍庫裡的冷凍蔬菜。

But I think it's really important that we don't get so kind of worthy about seasons.

但我覺得，我們不需要太在意季節性，這點真的很重要。

而且一定要是從農夫市集買的。

I love all that, by the way, even if you grow your own.

順帶一提，我超愛這些的，就算你是自己種的。

But also, like being busy, corner shops, supermarkets, and kind of working with things.

但同時，像是忙碌的時候，街角的商店、超市，還有跟這些食材一起合作。

這樣你一年四季都能享受春天。

Or more importantly, you can enjoy the nutrition of spring all year round.

或者更重要的是，你一年四季都能享受春天的營養。

So let's start it off, pan on, nice big pan.

那我們就開始吧，開火，用一個大平底鍋。

These are actually already cut into quarters.

如果你的沒有，就把它們切成四塊。

I'll pour in a couple of tablespoons of the oil that it comes in.

And let's just put the artichokes into the pan like that, add some vinegar to it and some mustard.

然後就像這樣把朝鮮薊放到鍋裡，加入一些醋和一些芥末。

Put the lid on, shake it up, and you make a lovely French dressing.

蓋上蓋子，搖一搖，你就做好了美味的法式沙拉醬。

And that'll be good for a week in the fridge.

What I want to do is start off the frying by just putting these artichokes in one little layer.

我想做的就是先把這些朝鮮薊一層一層地放進去開始煎。

What I tend to do is just take the outer leaf off like that and just run my knife down like that.

我習慣的做法是先把外層的葉子像這樣剝掉，然後像這樣用刀子劃下去。

once I've done that, get the tip of my knife and run it down the length of the leaf.

我做完之後，就用刀尖順著葉子的長度劃下去。

So I'll trim the green part off here and I'll use this for making a stew or something nice like that.

所以我會把綠色的部分在這裡切掉，然後我會用它來做燉菜或類似的好東西。

And then what I want to do is just run my knife down the length again.

然後我想要做的就是再次順著長度劃下去。

What's nice about giving them a wash as well is you create a little bit of moisture.

另外，把它們洗乾淨的好處是你會產生一點濕氣。

And Then in we go with all these veggies.

然後我們就把這些蔬菜全部放進去。

So, look, mix everything up, give it a light seasoning with salt and pepper, and

所以你看，把所有東西拌一拌，用鹽和胡椒簡單調味一下，然後

we'll let the excess water from washing the leeks create a nice little bit of steam.

我們要讓洗韭蔥產生的多餘水分產生一點蒸氣。

And what we want to do is cook this on a medium heat for 15 minutes, just to really help those leeks become sweet, delicious and beautifully buttery.

我們要用中火煮15分鐘，讓韭蔥變得甜美、好吃又滑順。

So let that cook and then I'll show you what to do next.

讓它煮一下，然後我會告訴你接下來要做什麼。

After 15 minutes, you can see the leeks have really cooked down.

15分鐘後，你可以看到韭蔥已經煮軟了。

You've created good flavour and texture here.

你這裡創造了很棒的風味和口感。

If you want to kind of get real good food into your life and you're busy, like using jarred food, tinned food, fresh food and even frozen food, this is important.

如果你想讓生活中有更多好吃的東西，但你又很忙，像是使用罐頭食品、新鮮食材，甚至是冷凍食品，這點很重要。

And there's a few things that we should probably know about the freezer.

而且我們應該知道一些關於冷凍庫的事情。

So when you pick veggies, their nutrition is depleting all the time, but

所以當你挑選蔬菜時，它們的營養會一直流失，但是

when you snap, freeze it, it's really, really helpful and useful.

當你採摘、冷凍它們，這真的、真的很有幫助又實用。

You get them in most of the supermarkets, really, really delicious.

你在大部分的超市都能買到，真的、真的很好吃。

So we'll stir that in a classic frozen peas.

所以我們會把它們和經典的冷凍豌豆一起拌炒。

And again, embracing the freezer and frozen veggies, it's super cool.

而且再次強調，善用冷凍庫和冷凍蔬菜，這超酷的。

They're sitting there in the freezer waiting to be used.

它們就放在冷凍庫裡，等著被使用。

So what I've tried to do in this book and in this recipe is show you how easy it is to get more veggies into your life, which are super nutritious and often incredibly affordable.

所以在這本書和這道食譜裡，我試著讓大家知道，要怎麼輕鬆地為生活增加更多蔬菜，它們營養豐富，而且通常非常實惠。

所以這裡我準備了 60 克，一束薄荷。

Just grab it at the top, rip that off like that, and

從上面抓著，像這樣撕掉，然後

So we can keep these stalks for putting in stews or cooking potatoes.

所以我們可以把這些莖留下來，放到燉菜裡或煮馬鈴薯用。

We'll put that to one side and then with this, we just roughly chop it and boldly and bravely, we're going in with the mint.

我們把它放到一邊，然後處理這個，我們把它們大致切碎，大膽、勇敢地，我們要加入薄荷了。

So mint, broad beans, peas, leeks, they love each other, it's a good combo.

所以薄荷、蠶豆、豌豆、韭蔥，它們很搭，是個好組合。

So stir in the mint, cook it down, and we're almost treating it like spinach.

所以拌入薄荷，把它煮軟，我們幾乎是把它當成菠菜來處理。

Now I'm going to add a litre of boiled water.

現在我要加入一公升的煮開的水。

You could add a chicken stock cube or a veggie stock cube if you wanted to, but

你們也可以加雞湯塊或蔬菜湯塊，但

actually, I think we've achieved enough flavour by slow cooking those leeks already.

其實我覺得慢燉韭蔥已經讓味道夠了。

We don't have to cook the life out of it because we want to keep the colour, the texture and the nutrition.

我們不用把它煮得太爛，因為我們要保留顏色、口感和營養。

But I want to give you A really nice little trick and it feels really indulgent.

但我想教大家一個很棒的小技巧，感覺很享受。

So I can take just a couple of little ladles of this beautiful soup and whiz it up.

我可以舀幾勺這個漂亮的湯，然後用攪拌器打碎。

We can simply pour it back in, salt and pepper and let that tick over while we make some beautiful toasts.

我們可以直接倒回去，加鹽和胡椒，讓它滾一下，同時我們來做些漂亮的烤麵包。

And I've got a lovely loaf of bread here, so four nice centimetre slices of good bread.

我這裡有很棒的麵包，切四片約一公分厚的優質麵包。

The better the bread, the better the flavour.

So we'll let that grill it won't take long at all.

我們就讓它烤，不會花太久時間。

What I want to do is show you a way of using a really delicious cheese that's very, very healthy.

我想教大家一個方法，使用一種非常非常健康的美味起司。

This is ricotta, kind of neutral, light, delicious and super healthy high protein cheese.

這是瑞可塔起司，味道比較清淡、輕盈、美味，而且是超級健康的低脂高蛋白起司。

And what I love to do is just put a pot of the ricotta in like that, season it with a little salt.

我喜歡的做法是，放一小鍋瑞可塔起司進去，加一點鹽調味。

I'll take a little lemon zest and then some Parmesan.

我會加一點檸檬皮屑，然後再加一些帕瑪森起司。

A little bit of lemon zest in and on it like that.

加一點檸檬皮屑進去，就像這樣。

We'll season it a little bit with some salt and pepper.

And then we just take a little spatula and smash it, whip it, mix it.

然後我們就拿個小刮刀把它壓碎、打散、混合。

You can go coarse or you can go smooth and shiny like that.

你可以弄粗一點，或者弄得光滑亮麗，就像這樣。

So soup done, that lovely ricotta done, lovely hot toast.

所以湯好了，美味的瑞可塔起司也好了，還有美味的熱吐司。

Put a nice little dollop of that ricotta on each toast.

在每片吐司上放一小坨美味的瑞可塔起司。

Any extra you have you can put in the fridge.

That will last for two, three days easily.

Just use the back of the spoon just to push that ricotta around to the edge.

只要用湯匙背面把瑞可塔起司推到邊緣就好。

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你想吃美味濃湯嗎？傑米奧利佛的美味祕訣大公開！ (A Delicious Soup I Know You're Going To Love | Jamie Oliver)

embrace

texture

recipe

protein

你想吃美味濃湯嗎？ 傑米奧利佛的美味祕訣大公開！ (A Delicious Soup I Know You're Going To Love | Jamie Oliver)

embrace

texture

recipe

protein

你想吃美味濃湯嗎？傑米奧利佛的美味祕訣大公開！ (A Delicious Soup I Know You're Going To Love | Jamie Oliver)