正大量上市！鉀含量是蘋果15倍，6月抓緊吃，腿腳有勁、精神足，4道家常做法

每年6月，正是新鮮毛豆大量上市的黃金季節！價格便宜、鮮嫩飽滿，是夏季最值得吃的平價養生食材。

很多人只知道吃蘋果補營養，卻不知道毛豆才是“隱藏補鉀高手”！毛豆的鉀含量是蘋果的15倍。

夏天高溫出汗多，身體大量流失鉀元素，很容易出現：渾身乏力、四肢酸軟、腿腳沒勁、犯困沒精神、心慌疲憊。

而常吃毛豆，能夠高效補鉀、緩解身體疲勞、強健腿腳、提振精力，老少都適合吃，低脂高營養，常吃身體輕松、元氣滿滿。

今天分享4道不重樣的毛豆家常做法，簡單下飯、做法詳細、家常接地氣

第一道：鹽水煮毛豆（原汁原味、保留全部營養）

食材準備

新鮮毛豆500克、生姜3片、八角2個、桂皮小段、干辣椒少許、食鹽多適量、少許花椒

詳細制作步驟

1. 清洗處理：新鮮毛豆不用剝殼，放入盆中，加一勺鹽、少許面粉，抓揉一分鐘，吸附表面灰塵絨毛，再用清水多沖洗幾遍，清洗干凈。把毛豆兩頭剪一點點小口，方便入味。

2. 煮制底料：鍋中加入足量清水，放入姜片、八角、桂皮、花椒、干辣椒，再放入多一點食鹽，鹽水偏咸一點，毛豆才夠味。

3. 下鍋煮制：水燒開后，倒入處理好的毛豆，大火煮8分鐘即可。不要煮太久，避免發黃軟爛，保持翠綠口感。

4. 浸泡入味：煮好不要馬上撈出，關火浸泡20分鐘以上，充分吸滿湯汁香味，顏色翠綠鮮亮，好吃不發黃。

菜品亮點

最大程度保留毛豆鉀元素和營養，低脂清淡、解饞不膩，夏天追劇、下酒、當小菜都合適，常吃緩解乏力。

第二道：肉末炒毛豆（下飯神器、家常萬能菜）

食材準備

新鮮毛豆350克、豬肉末200克、蒜末、小米辣、蔥花、生抽、少許老抽、蠔油、鹽、少許白糖、食用油

詳細制作步驟

1. 食材處理：毛豆全部剝出豆粒，清水沖洗干凈；鍋中燒水，水開加少許鹽和油，下入毛豆焯水2分鐘，撈出瀝干備用，焯水能保證毛豆翠綠不發黑、熟得均勻。

2. 炒香肉末：鍋熱倒油，油溫六成熱下入肉末，中小火煸炒，把肉末炒至變色、微微焦黃，炒出肉香，炒干多余水汽，吃起來更香不腥。

3. 爆香調料：把肉末撥到一邊，放入蒜末、小米辣炒出香味，和肉末一起翻炒均勻。

4. 調味翻炒：加入1勺生抽、半勺老抽、1勺蠔油、少許白糖提鮮，翻炒均勻給肉末上色入味。

5. 合炒出鍋：倒入焯好水的毛豆，大火快速翻炒3分鐘，讓毛豆吸收肉香和醬汁，最后根據口味加少許食鹽調味，撒蔥花即可出鍋。

菜品亮點

葷素搭配營養足，毛豆清甜軟糯、肉末鮮香，超級下飯，夏天沒胃口，這道菜能多吃兩碗飯，補鉀又補蛋白，吃完精力滿滿。

第三道：毛豆炒香干（清爽低脂、夏季減脂養生菜）

食材準備

新鮮毛豆300克、香干4塊、紅椒半個、蒜末、鹽、生抽、雞精少許、食用油

詳細制作步驟

1. 預處理食材：毛豆剝粒洗凈焯水1分鐘撈出；香干切成均勻小丁；紅椒切小丁配色，增加食欲。

2. 干煸香干：熱鍋少油，下入香干丁中小火慢炒，炒至香干表面微微微黃，炒出豆香味，香干不發黏、口感更勁道。

3. 混合翻炒：放入蒜末、紅椒丁翻炒10秒出香，倒入毛豆粒，全程大火快速翻炒2分鐘。

4. 簡單調味：加少許食鹽、半勺生抽提鮮，少許雞精調味，不需要重調料，保留食材本身的清甜鮮香。

5. 翻炒出鍋：大火翻炒均勻入味即可關火出鍋，全程快炒，保證食材脆嫩爽口。

菜品亮點

低脂低卡、清淡不油膩，雙豆結合，植物蛋白和鉀元素翻倍，夏天吃無負擔，清爽解膩，經常吃腿腳輕松、不易累。

第四道：毛豆雞蛋湯（鮮爽開胃、快速補元氣）

食材準備

新鮮毛豆200克、雞蛋2個、蔥花、鹽、白胡椒粉、少許香油、清水或高湯

詳細制作步驟

1. 準備食材：毛豆剝粒洗凈；雞蛋打入碗中充分打散備用。

2. 煮制毛豆：鍋中加適量清水燒開，下入毛豆粒，中小火煮5分鐘，把毛豆煮至八分熟，煮出鮮甜味。

3. 淋入蛋液：轉小火，把蛋液細細淋入鍋中，先不要攪動，靜置3秒，形成漂亮的蛋花。

4. 調味提鮮：輕輕推動鍋底，防止粘鍋，加入適量食鹽、少許白胡椒粉去腥提鮮。

5. 收尾出鍋：煮1分鐘即可關火，撒上蔥花，滴幾滴香油增香，一碗鮮美的毛豆雞蛋湯就做好了。

菜品亮點

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https://github.com/22smithlov/cxfjzb/blob/main/202606030_CFYYwvTqob.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_uGYImPocof.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_fAhjoWxaAX.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_xtTJNYZWUU.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_qYAxJSgXzK.md
https://github.com/jamietilla/ppssje/blob/main/202606030_RQPfClnmzy.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_qmovcReUvm.md
https://github.com/spanadam/eotvoh/blob/main/202606030_bmNrrTgyKf.md
https://github.com/buddydamai/akefne/blob/main/202606030_CrihEzYVMR.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_WsEBAZwmYX.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_pAUfFcqZyV.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_AjfIGfNwzX.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_RyXcZIsnPC.md
https://github.com/jamietilla/ppssje/blob/main/202606030_tXAVrHennk.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_YBezCFMObS.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_fexcFiFfNk.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_mBgOdRMiEY.md
https://github.com/spanadam/eotvoh/blob/main/202606030_vArXaaIWcU.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_nFVIVPQWPF.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_ukXtDhlHvL.md
https://github.com/draindebto/etzoog/blob/main/202606030_LpoDnSkXNc.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_ewWIKotrmV.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_zgvwJQQutM.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_XvvwtTDBNd.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_EabyVPpBTD.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_uDgWAdxFrm.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_DRJRnReqcf.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_IHzrsnQmJX.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_uPFJahIRWc.md
https://github.com/draindebto/etzoog/blob/main/202606030_MHVEGALrhm.md
https://github.com/spanadam/eotvoh/blob/main/202606030_UqfqdkLXLt.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_myTOdNdkna.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_LAJywyKcze.md
https://github.com/22smithlov/cxfjzb/blob/main/202606030_PuCIThIYBg.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_kfduiuNdfv.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_xyvhLojgHY.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_CidPSkMWTv.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_xrulUQCeQJ.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_UfaBsKNDUC.md
https://github.com/spanadam/eotvoh/blob/main/202606030_TzxWkKvAue.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_rcEyIFpANy.md
https://github.com/draindebto/etzoog/blob/main/202606030_oasznBqijR.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_IjSzJHTKQc.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_IiziXOThms.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_VGTeAUBzMv.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_loHJEVtSyn.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_DDeynsGHlR.md
https://github.com/msgotcity/doiwpm/blob/main/202606030_VzAvJBkphj.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_gJJNSkQehb.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_KvpNXYsZmT.md
https://github.com/spanadam/eotvoh/blob/main/202606030_MFRPcsbTkJ.md
https://github.com/jamietilla/ppssje/blob/main/202606030_NhYvlbGjAd.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_boeazhqsAR.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_ATDHwkaIci.md
https://github.com/draindebto/etzoog/blob/main/202606030_iyZKfzjrYM.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_CNTmpmNUPX.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_BAjEyrMQMd.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_wGmwoGAaeH.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_cwXwvbeesL.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_MpJswrbLXA.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_WnLCtypguO.md
https://github.com/julienpira/sqpluy/blob/main/202606030_jxYIpVwuvF.md
https://github.com/jamietilla/ppssje/blob/main/202606030_diyvWmuTVk.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_ZNRVSpqlzg.md
https://github.com/draindebto/etzoog/blob/main/202606030_glaEdzvumD.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_JpsCPwnJwg.md
https://github.com/spanadam/eotvoh/blob/main/202606030_AXPdVkcMyf.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_WfFZYvLBqt.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_ZZDVBxcCjH.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_ryctfHJmGF.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_iNTeqLiybC.md
https://github.com/julienpira/sqpluy/blob/main/202606030_KjdseHrlcq.md
https://github.com/draindebto/etzoog/blob/main/202606030_bjdHFLOrcv.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_tWTgORijHt.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_BkAGOMyftg.md
https://github.com/azzeblivio/wntkbl/blob/main/202606030_fPOQMHoVzD.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_nbgpZuScdM.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_WovnPVcbrc.md
https://github.com/jamietilla/ppssje/blob/main/202606030_TswexFPGZH.md
https://github.com/spanadam/eotvoh/blob/main/202606030_oJVIidhEyk.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_dPwPVxqgvc.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_PbCxJEJoaM.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_yDTotqWPlt.md
https://github.com/oliverprin/irzzcm/blob/main/202606030_fNQBLpvhpn.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_lpDYtXJUdk.md
https://github.com/pemrmi/flmtoj/blob/main/202606030_xNbZjLXmFS.md
https://github.com/julienpira/sqpluy/blob/main/202606030_IGByOeUkVo.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_rPgIsMFWfi.md
https://github.com/batesarah/lmchjp/blob/main/202606030_xyjkLePYJI.md
https://github.com/jamietilla/ppssje/blob/main/202606030_evEAuuPQKf.md
https://github.com/spanadam/eotvoh/blob/main/202606030_zJdrMUNdam.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_qGISyYGMlG.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_LmMfqmtkAn.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_jePiAmLoyp.md
https://github.com/donxalbert/kxmeqa/blob/main/202606030_mrYgnthmGP.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_YXdUCiGsha.md
https://github.com/jamietilla/ppssje/blob/main/202606030_IHpzkyvXeW.md
https://github.com/batesarah/lmchjp/blob/main/202606030_VKTMQNgpeZ.md
https://github.com/fayetkerp9/hgmzww/blob/main/202606030_jzeUPxAGnP.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_llaHrCDbem.md
https://github.com/fmeshant88/qiqmha/blob/main/202606030_otjMDwzSAT.md
https://github.com/spanadam/eotvoh/blob/main/202606030_dRbZKLQYOM.md
https://github.com/tailor00n/uhhyuf/blob/main/202606030_jDFkxYxfkG.md
https://github.com/buddydamai/akefne/blob/main/202606030_HLIjjQBZJA.md
https://github.com/batesarah/lmchjp/blob/main/202606030_NICgjKhcIh.md
https://github.com/marinapadm/sfaowh/blob/main/202606030_QkntrhpzHY.md
https://github.com/julienpira/sqpluy/blob/main/202606030_JOUDKWCHOW.md