多吃這4種豆，補鉀補鈣強筋骨，樂入夏

夏吃豆，勝吃肉”，立夏前后別猛吃肉，多吃這3種豆，補鉀補鈣強筋骨，安穩入夏

在傳統的養生觀念里，一直流傳著“立夏前吃豆，勝吃肉”的說法。立夏，作為二十四節氣中的重要節點，標志著季節的轉換，天氣逐漸炎熱，人體的新陳代謝也隨之加快，對營養的需求也有所變化。此時，吃豆成為了一種既營養又健康的選擇。

下面就為大家介紹4種適合立夏前吃的豆子，它們能幫助我們補鉀補鈣，強筋健骨，讓我們能安穩地度過夏天。

第一豆：豌豆

豌豆炒肉末絕對是米飯的“最佳搭檔”，翠綠鮮甜配上咸香肉末，幾分鐘就能出鍋的一道快手菜！做法特別簡單，我幫你整理了一下：

食材；新鮮豌豆粒，豬肉末大蒜（切末）、生姜（切末，可選）、小米辣（切圈，不吃辣可不放）生抽、老抽、料酒、淀粉、鹽、白糖、雞精（可選）。

做法；1腌制肉末，在肉末中加入：1勺生抽、半勺料酒、少許白胡椒粉、1勺淀粉。抓拌均勻后，最后淋入一點點食用油鎖住水分，腌制10分鐘左右。

2燒一鍋開水，水開后加少許鹽和幾滴油（這樣豌豆顏色更翠綠）。倒入豌豆焯水1-2分鐘，撈出瀝干備用。

3熱鍋涼油，油溫上來后倒入腌好的肉末。用鏟子快速劃散，中火煸炒，直到肉末變色、散開，炒出微微焦黃的油脂香味。

4把肉末推到鍋的一邊，利用鍋底的余油爆香蒜末、姜末和小米辣。

5倒入焯好水的豌豆，轉大火快速翻炒均勻。

6調味：加入半勺生抽、少許白糖（提鮮）、一點點鹽（因為肉末和生抽已經有咸味了，鹽一定要少放）。http://raad.share.yishoushuju.cn/article/details/92262.shtml
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7繼續大火翻炒約1分鐘，讓味道融合，出鍋前可以撒點雞精，翻拌均勻即可裝盤！

第二豆：蠶豆

蔥油燜蠶豆絕對是春天的“米飯殺手”！這道菜講究的就是蔥香濃郁、蠶豆酥爛入味，吃起來軟糯咸甜，連湯汁都想拌飯吃光。

食材：新鮮帶殼蠶豆、小蔥，食用油、白糖（提鮮關鍵）、鹽、少許生抽（可選）。

做法；1把蠶豆剝出來，清洗干凈，瀝干水分。

2小蔥洗凈，切成稍長一點的蔥段，把蔥白和蔥綠稍微分開放。

3鍋燒熱，倒入比平時炒菜稍多一點的食用油（蠶豆比較“吃油”，油多燜出來才潤）。

4油溫五成熱時，先下入蔥白段，用中小火慢慢煸炒，炒出濃郁的蔥香味。

5接著倒入瀝干水分的蠶豆，轉中火繼續翻炒。把蠶豆表面的那層薄皮炒到微微發皺、顏色變得翠綠。

6往鍋里加入清水（或者高湯），水量剛好沒過蠶豆即可。

7加入1勺白糖和適量的鹽。蓋上鍋蓋，轉中小火燜煮 8-10 分鐘。

8大火收汁，把鍋里多余的湯汁收濃。

9倒入剩下的蔥綠段，快速翻炒幾下，讓蔥綠稍微變軟斷生，聞到香味立刻關火出鍋！

第三豆：四季豆

四季豆炒肉絕對是家常餐桌上的“扛把子”，咸香下飯，做法簡單。

食材：四季豆、豬肉大蒜（切片）、生姜（切絲）、干辣椒生抽、老抽、料酒、淀粉、鹽、白糖、雞精。http://m.yishoushuju.cn/Article/details/68047.shtml
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做法；1四季豆摘去兩頭和兩側的“老筋”，洗凈，斜著切成小段

2強烈建議先焯水：鍋里燒水，水開后加一勺鹽和幾滴油，倒入四季豆煮 3-5分鐘。煮到四季豆顏色變深綠、完全熟透后撈出，瀝干水分備用。

3豬肉切片或切絲，碗里加1勺生抽、半勺料酒、少許胡椒粉、1勺淀粉，抓勻后淋入一點食用油鎖住水分，腌制10分鐘。

4熱鍋涼油，油溫上來后倒入腌好的肉片，快速劃散。中火煸炒至肉片變色、微微焦黃，盛出備用

5利用鍋底的底油（如果油少可以再加一點），放入蒜片、姜絲和干辣椒爆香。

6倒入處理好的四季豆，轉大火快速翻炒，把四季豆表面的水分炒干，炒出香味。

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8調味：加入1勺生抽、少許老抽（上色用）、一點點白糖提鮮、適量鹽和雞精。

9繼續大火翻炒1-2分鐘，讓所有食材的味道充分融合，即可出鍋！

第四豆：毛豆

鹽水煮毛豆絕對是夜宵攤、看劇時的“靈魂伴侶”！也是酒友的心頭好。

食材：新鮮毛豆（500克）。八角（2-3個）、花椒（一小把）、香葉（2-3片）、干辣椒（幾個，不吃辣可不放）、桂皮（一小塊）。食用鹽（比平時炒菜多放一些）、食用油（幾滴）。

做法；1毛豆放在盆里，加入一勺鹽和少許面粉（面粉能吸附臟東西），用手反復搓洗，把表面的絨毛和臟東西搓掉，然后用清水沖洗干凈，瀝干水分。

2用剪刀把毛豆的兩頭各剪一個小口，只有剪開了口，煮的時候鹽水才能滲進去，吃起來才會有滋有味。

3鍋里加入足量的清水（水量要能沒過毛豆），先不要放毛豆，把八角、花椒、香葉、桂皮、干辣椒和大量的鹽放進去。

4大火把香料水煮開，煮出香味后，滴入幾滴食用油（這是毛豆保持翠綠不發黃的秘訣）。

5倒入處理好的毛豆，保持大火敞開蓋子煮。

6煮 5-8分鐘 左右即可關火。口感把控：喜歡脆爽口感的煮5-6分鐘；喜歡軟糯一點的煮8-10分鐘。千萬不要蓋蓋子燜，也不要用小火慢燉，否則毛豆里的葉綠素分解，就會變成難看的黃褐色。

7關火后，不要馬上撈出來吃。讓毛豆在鹽水里，最好能浸泡1-2個小時。這一步能讓味道徹底滲進豆子里，而且冰鎮過的鹽水毛豆，夏天吃起來超級爽！

入夏吃豆小口訣

春末多吃豆，少病少憂愁；

補鉀又補鈣，筋骨不發愁；

清淡少油膩，安穩過立夏。

立夏前多吃這4種豆，能夠為我們的身體補充鉀和鈣，增強筋骨，讓我們以更好的狀態迎接夏天的到來。大家不妨在這個時節多嘗試這些豆類美食，讓健康與美味相伴。