野菜不足解消！夏野菜たっぷり作り置き８品｜忙しくても簡単に野菜が取れる｜誰でも簡単に作れるおかず！

野菜不足解消！夏野菜たっぷり作り置き８品｜忙しくても簡単に野菜が取れる｜誰でも簡単に作れるおかず！

Good evening! This is Abeshi Kitchen! Today, I will introduce 8 vegetable side dishes that can be prepared in advance to solve the lack of vegetables! And an announcement to everyone! This summer, updates will be a little irregular, so I will report on my breaks on Instagram as I go! I would be happy if you follow me! I have a lot of fresh parsley and it is often difficult to use it, but if you put it in water like you would put flowers in a vase and put it in the refrigerator, it will last for 2 to 3 weeks! Dice the tomato (1 piece) into 1 cm widths. Tomatoes are a versatile ingredient that can be eaten raw or cooked, and can be used as a main dish, side dish, or sauce, and are delicious no matter what you put them in. Use plenty of eggs (5 pieces). I don’t usually have a chance to crack so many eggs, so it’s quite a stress reliever. Lol Crack the salt koji (1 teaspoon), chicken bones (2 teaspoons) , and baby cheese (4 pieces) into small pieces by hand. The baby cheese melts and spreads its rich flavor throughout, so the gentle sweetness of the koji and the seasoning go together well♡︎The key is to heat the frying pan thoroughly before adding the eggs. If the eggs don’t burn to the bottom of the pan and peel off smoothly, they are fried deliciously♪ Don’t touch the eggs until the edges of the pan have solidified. The center of the frying pan is hotter, so try frying by mixing from the outside to the inside and from the outside to the inside! This egg stir-fry has a fluffy and soft texture. The fresh tomatoes and refreshing parsley make it a perfect summer side dish for a hot morning♪ “Fresh Tomato, Egg, and Cheese Stir-fried with Koji” Kidney beans are so rich in dietary fiber that it is said that 100g of them will provide more than half of the daily dietary fiber requirement. Summer vegetables are less rich in dietary fiber than winter vegetables, so choose them as a summer vegetable for your intestinal health! Cut the potatoes (3 pieces) into 2cm cubes so that they cook easily. Soak in water and leave for 10 minutes. Simmer in water to bring out the flavor of the vegetables. Green beans are perfect for simmering because they do not lose their color even when simmered . Use plenty of bonito flakes (10g) to cover the ingredients. Add soy sauce (2 tablespoons), mirin (2 tablespoons), and water (100ml). First, simmer on low to medium heat for 5 minutes with the lid on. Stir once and simmer for another 5 minutes with the lid on. If there is a lot of water after heating, open the lid and let the cooking liquid evaporate and it’s done. I simmered it for 10 minutes, but the green beans were dark green and ripe for eating without losing their color. The bonito flakes give it a soft aroma…♡︎ Boiled potatoes and squeaky green beans. “Potatoes and green beans simmered with bonito flakes” A way to make paprika surprisingly delicious and sweet. Cut the paprika in half and put it in the oven. If you also prepare red and yellow, it will turn out colorful. Bake in the oven at 200°C for about 15 minutes until the skin is browned and charred . By slowly cooking it over time, the paprika becomes as sweet as fruit. The skin can be peeled off easily with your hands, so be careful not to burn yourself and peel it off cleanly! Cut into thin strips that are easy to eat. It’s full of moisture, and when you eat it , the sweetness of the paprika spreads throughout your mouth. Shio-koji (1/2 tablespoon), lemon (1 tablespoon), olive oil (1 tablespoon) My husband said it was like canned peaches when he ate it, and he was right . Lol It’s exactly that texture…♡︎ I used chervil, but it’s also delicious to finish it with a more fragrant herb for a more mature look! A new world of paprika that you can’t understand unless you try it♡︎ This is the first bitter melon recipe this year. I researched and researched how to reduce the bitterness of bitter melon last year and came to a final conclusion, but I completely forgot about it when I cooked it for the first time in a year. lol In the recipe in the description section, I will post Abeshi’s method of preparing the dish to make it taste the best. lol I use three pieces of fried tofu, but they are usually sold in packs of five, so if you prepare them all at once and freeze them, you can use them quickly in miso soup or other Japanese dishes! Heat in a 600W microwave for about 1 minute without wrapping. If you overcook it, it will harden, so stop when steam starts to come out! To prepare bitter melon , you should rub salt and sugar into it before boiling it , but I completely forgot, so I started boiling it with confidence. lol And then I realized when I tasted it. Something’s not right. lol I was screaming in my mind , ” I made a mistake! ” I had no choice but to boil it a little longer to make it more comfortable. lol Let’s get our spirits up and start seasoning it deliciously! lol Add garlic (1 clove) and heat over low to medium heat until it’s golden brown. At this point, it’s already smelling delicious. Sake (2 tbsp), mirin (2 tbsp), doubanjiang (1/2 tbsp), miso (1 tbsp) Stir fry until the miso and doubanjiang are completely dissolved and the water evaporated! Bitter melon is surprisingly delicious if you leave it crisp ! Once you start frying the bitter melon, do everything quickly! The key to making it delicious is to cook it quickly. The bitterness is just right and it’s crisp and delicious… This is a recipe that allows you to eat a lot of bitter melon like a salad. “Sweet and spicy miso stir-fried bitter melon and fried tofu” First cut the pumpkin (1/4) into 3cm wide pieces, then cut them into bite-sized pieces that are easy to eat. If you’re worried about it being hard, you can soften it a little in the microwave before cutting it! I use force. Lol Heat in a 600W microwave for 5 minutes. I often introduce thick fried tofu as a cost-saving ingredient, but I like to put it in stews to let the flavor soak in. I like it so much that it’s the second best in oden. Let’s soak the pork mince (300g) in the flavors in advance and soften it with the power of the koji. Garlic (2 cloves), gochujang (1 tablespoon) Soy sauce koji (1 and 1/2 tablespoons) Leave it for about 10 minutes to make the meat soft and moist ♡︎ Just add the ingredients and watch over it! Stews in the summer seem hot and people tend to avoid them, but you can leave them away from the stove and cook while staying cool! Add water (100ml) and heat for 7 minutes on low to medium heat. Mix the whole thing once, cover and simmer for 2 minutes. Stews warm up the body, which is easily chilled by the air conditioner, so they are recommended in the summer! “Thick fried tofu and pumpkin with pork mince and gochujang stew” Today I’m going to make a refreshing Japanese-style salad. Adding plenty of myoga (3 stalks) will instantly make it Japanese-style. Zucchini has a crunchy texture that is very delicious when eaten raw! If you haven’t tried it yet, I recommend you give it a try… Make sure to remove all moisture so it can be stored. Add salt (1/2 teaspoon) and leave for 10 minutes. Chicken fillets (6 pieces) – cut into bite-sized pieces with kitchen scissors as you don’t want to get your hands dirty . Add a little salt, a splash of sake and cook for 7 minutes over low to medium heat, with the lid on. I’m currently cultivating what I call infinite onions. Halfway through, turn the chicken fillets over to steam them thoroughly. If you cut the chicken fillets crosswise like this, cutting the fibers, and then steam them, they won’t dry out and they’ll be fluffy without any special preparation. The chicken fillets are cooked through and look great! Mayonnaise (4 tablespoons), honey (1 tablespoon), lemon juice (1 tablespoon), pepper (a little) No special ingredients are added, but this myoga ginger gives it a refreshing and Japanese feel all at once. A special salad that is unique to summer… “Japanese-style Caesar salad with zucchini and Japanese ginger” This year, I’m addicted to peeling eggplant and making the insides soft and creamy…♡︎ The texture is completely different with or without the skin! I hope everyone gets hooked on this soft texture♡︎ I want one more ingredient! When that happens, I choose tomatoes again in the summer. lol Cut one tomato into 8 equal pieces. Eggplant skin contains polyphenols, so if you have the time, I recommend cooking it separately! Sake (1 tablespoon), soy sauce (1/2 tablespoon), mirin (2 tablespoons), vinegar (1/2 tablespoon) Boil in the microwave and add chili pepper (1/2). I like to make pickles like this♡︎ “Pickled eggplant skin” The insides are steamed in a frying pan like this. Arrange the eggplants in a frying pan, add water, cover, and steam for 6 minutes. . Once the whiteness is gone, you can pick it up with chopsticks and sizzle. I also like how the beautiful jade color appears when you peel it off! It’s healthy because it doesn’t use oil! Thinly sliced ​​pork belly (300g) Cut into bite-sized pieces. Don’t wash the frying pan you used to steam the eggplant, just use it as is! Finely chopped garlic (1 clove), sake (one turn), soy sauce (2 tablespoons), mirin (2 tablespoons) Rather than stir-frying it quickly to brown it, use a heat that is close to low and stir-fry it without browning it! It will have a soft texture like a stew or steamed dish♡︎ The vegetables are soft and tender…gentle on the palate. The taste is made with pork belly, so it goes well with hearty rice! “Stir-fried pork belly with steamed eggplant and tomatoes” I’m so busy I can’t make many dishes! ! If you’re in a hurry, just make this and you’ll be fine. I’ll make a soup curry with plenty of vegetables. Slice the red pepper (1) into thin strips and cut the lotus root (150g) into half moons. Slice the zucchini (1) and eggplant (2) into rings. Both are vegetables with a lot of water, so the juicy feeling when you put them in your mouth is irresistible ♡︎ You can enjoy a variety of textures by adding various vegetables, from juicy to soft, crispy, and crunchy, so you can eat plenty of vegetables until the end without getting bored! Among all the vegetables, onions are a little different. These are vegetables that give the dish a rich and sweet flavor! The key is to slice them thinly so that they cook easily! Roast the vegetables other than the onions in the oven to bring out their flavor! Since the induction cooker is occupied by a pot, I think it is more efficient to rely on another cooking utensil rather than bringing out another frying pan! Arrange the vegetables according to the oven’s characteristics. Olive oil (2 tablespoons), salt (a little) Bake in the oven to remove moisture and condense the flavor of the vegetables. Cook at 200℃ for 20 minutes . Grated ginger (1 piece), minced garlic (2 pieces). Heat on low to medium heat until you can smell a nice aroma. The meat we recommend using is meat on the bone! The most important thing about soup curry is to add flavor! If you make it like a normal curry, you will feel it is a little unsatisfying. That’s why we recommend bone-in meat, which has a strong flavor! And another delicious ingredient is onion! Turn the heat to medium and bake until the onion turns light brown and the color of the surface of the meat changes! By baking, excess moisture is removed and the flavor and sweetness are brought out, so the flavor is concentrated and there is no “unsatisfying”! Among them, onions are particularly important, and if the onions are not fried properly, they will suddenly become watery. Water (1L), chicken bones (3 tbsp), sake (50ml) Now, let the flavor from the stir-frying come out in the water and simmer to add flavor to the soup and meat. After simmering for 15 minutes, it will be a delicious soup even as it is! From here, you can start seasoning it in earnest! Curry powder (2 tbsp), soy sauce (1 tbsp), mirin (1 tbsp) Summer vegetables are characterized by having a lot of water. The flavor comes out, but so does the water, so it’s best to make the seasoning strong! Full of vegetable flavor♡︎ All you have to do is add delicious vegetables to the delicious soup and let the flavor of the vegetables spread throughout the soup, and you’ll have a delicious soup curry. For the final touch, cover and simmer for 5 minutes. “Summer vegetable soup curry” We have prepared 8 vegetable side dishes to solve your lack of vegetables. Summer vegetables are rich in vitamins and potassium. They also help prevent summer fatigue, maintain healthy skin, and prevent swelling, so eat lots of seasonal vegetables with creative dishes so you don’t get bored! See you in the next video!

〜保存目安について〜
保存目安は、冷蔵庫の環境、季節、によって多少変わります！目安として参考にしてください🫡💕

🍙よくある質問

・キューブタイプのにんにくと生姜はどうやって作っていますか？
A、ニンニクはフードプロセッサーでみじん切りに。生姜は酒（適量）と合わせてフードプロセッサーですりおろしに。
その後シリコン製氷機で凍らせてから冷凍保存しています！

・保存容器は何を使っていますか？
A、IKEAの保存容器を使用しています。

・塩麹、醤油麹は代用できますか？
A、基本的に味付けとしては塩麹（塩+みりん）、醤油麹（醤油+みりん）で代用してください！

・ラップの指示がないですが、電子レンジで加熱するときはラップをしますか？
A、ラップをする場合はレシピには書いていません！ラップをしないイレギュラーな場合のみ記載しています。

🍒レシピ🍒

00:00本日の動画は？
00:48①フレッシュなトマたまチーズの麹炒め
分量：６人前
保存目安：冷蔵４日間

・トマト（１個）
・パセリ（適量）
・卵（５個）
・ベビーチーズ（４個）

ーAー
・塩麹（小さじ１）
・鶏ガラ（小さじ２）

①トマトは１cm幅に角切りにし、パセリはみじん切りにする。ベビーチーズは手で細かく割る。ボウルに全ての食材を入れよく混ぜる。
②フライパンに油を引き、弱火から中火でしっかり熱する。②を入れフライパンのふちの卵が焼き固まってきたら中心に向かって卵をかき混ぜるように水っぽさがなくなるまで炒める。

03:11②じゃがいもとインゲン豆の鰹節煮
分量：６人前
保存目安：冷蔵５日間

・じゃがいも（３個）
・インゲン豆（１００g）

ーAー
・鰹節（１０g）
・醤油（大さじ２）
・みりん（大さじ２）
・水（１００ml）

①じゃがいもは２cm幅の角切りにし水にさらし１０分置く。インゲン豆は食べやすい長さに切る。
②鍋に①の野菜とAを入れ蓋をして５分弱火から中火で加熱する。一度かき混ぜさらに５分蓋をして加熱する。加熱後に水分が多い場合は蓋を開け煮汁を飛ばす。

04:57③とろとろパプリカのオイル漬け
分量：６人前
保存目安：冷蔵４日間

・赤パプリカ（１個）
・黄パプリカ（１個）
・お好みのハーブ（適量）

ーAー
・塩麹（大さじ１/２）
・レモン（大さじ１）
・オリーブオイル（大さじ１）

①パプリカは半分に切りタネを取ったらオーブン２００℃で１５分程、皮が焦げるまで加熱する。皮を剥き細切りにする。
②パプリカにAをかけよく和える。お好みでハーブを散らす。

06:41④ゴーヤと油揚げの甘辛味噌炒め
分量：８人前
保存目安：冷蔵５日間

・ゴーヤ（１本）
・にんにく（１片）
・油揚げ（３枚）

ーAー
・塩（小さじ１）
・砂糖（小さじ１）
ーBー
・酒（大さじ２）
・みりん（大さじ２）
・豆板醤（大さじ１/２）
・味噌（大さじ１）

①ゴーヤは薄く半月切りにしAをもみ込み１０分置く。ゴーヤはそのまま沸騰したお湯にいれ、１分半茹でて水気を切る。にんにくはみじん切りにする。油揚げは電子レンジ６００Wでラップをせずに１分加熱しキッチンペーパーで挟み油を吸い取る。食べやすい幅に切る。
②フライパンに油を引き、にんにくを入れ弱火から中火でこんがりするまで加熱する。ゴーヤを入れさっと炒めたら、油揚げとBを入れ全体に味が馴染むように炒める。

09:35⑤厚揚げとかぼちゃの豚こまコチュジャン煮
分量：４人前
保存目安：冷蔵５日間

・かぼちゃ（１/４個）
・厚揚げ（３００g）
・豚こま肉（３００g）

・水（１００m l）
ーAー
・にんにく（２片）
・コチュジャン（大さじ１）
・醤油麹（大さじ１と１/２）

①かぼちゃは３cm幅の厚さに切り、食べやすい大きさに切ったら電子レンジ６００Wで５分加熱する。厚揚げは半分に切り１cm幅に切る。にんにくはみじん切りにする。フライパンに豚こま肉とAを入れよく混ぜ１０分ほど置く。
②フライパンに水と厚揚げ、かぼちゃを入れ蓋をして弱火から中火で７分加熱したら一度全体を混ぜ蓋をして２分煮込む。

11:35⑥ズッキーニとみょうがの和風シーザーサラダ
分量：８人前
保存目安：冷蔵４日間

・ズッキーニ（１本）
・みょうが（３本）
・ささみ（６本）

・塩（小さじ１/２）
ーAー
・塩（少々）
・酒（ひとまわし）
ーAー
・マヨネーズ（大さじ４）
・はちみつ（大さじ１）
・レモン果汁（大さじ１）
・胡椒（少々）

①ズッキーニは細切りにし塩を揉み込んで１０分置いたら水気を絞る。みょうがは千切りにする。ささみは食べやすい大きさにキッチンバサミでカットする。
②フライパンにささみを入れAを振り、弱火から中火で蓋をして７分途中裏返して蒸し焼きにする。
③①と②を合わせ、Aを入れよく和える。

13:45⑦蒸しなすとトマトの豚バラ炒め
分量：４人前
保存目安：冷蔵４日間

・なす（２本）
・トマト（１個）
・カイワレ（適量）
・薄切り豚バラ肉（３００g）
・にんにく（１片）

・水（５０ml）
・酒（ひとまわし）
ーAー
・醤油（大さじ２）
・みりん（大さじ２）

①なすは皮を剥いて斜め切りにする。トマトは８等分に櫛形切りにし、にんにくはみじん切りにする。カイワレは根を落とす。薄切り豚バラ肉は食べやすい長さに切る。
②フライパンになすを並べ水を入れたら弱火から中火で蓋をして６分蒸す。一度取り出し、同じフライパンに薄切り豚バラ肉を入れて弱火から中火で色が変わるまで炒めたらにんにくと酒を加え肉の色が変わるまで加熱する。Aとなすとトマトを加えてさっと炒める。

16:10⑧夏野菜のスープカレー
分量：５人前
保存目安：冷蔵６日間

・ズッキーニ（１本）
・なす（２本）
・玉ねぎ（１個）
・赤パプリカ（１個）
・蓮根（１５０g）
・手羽元（１０本）

ーAー
・オリーブオイル（大さじ２）
・塩（少々）
ーBー
・生姜（１片）
・にんにく（２片）
ーCー
・水（１L）
・鶏ガラ（大さじ３）
・酒（５０ml）
ーDー
・醤油（大さじ１）
・カレー粉（大さじ２）
・みりん（大さじ１）

①ズッキーニとなすは輪切りにし、玉ねぎは薄切りにする。赤パプリカは細切りにし、蓮根は半月切りにする。生姜はすりおろし、にんにくはみじん切りにする。
②オーブンに玉ねぎ以外の野菜を並べ、Aを振りオーブン２００℃で２０分加熱する。
③鍋に多めの油を入れ、Bを入れたらいい香りがするまで弱火から中火で炒める。手羽元と玉ねぎをいれ玉ねぎがうっすら茶色くなり、肉の表面の色が変わるまで中火でしっかり焼く。Cを入れ蓋をして１５分煮込む。Dを入れ全体をよく混ぜたら②を入れて蓋をして５分煮込む。

🥕買い物リスト

・トマト（１個）
・パセリ（適量）
・じゃがいも（３個）
・インゲン豆（１００g）
・赤パプリカ（１個）
・黄パプリカ（１個）
・お好みのハーブ（適量）
・ゴーヤ（１本）
・かぼちゃ（１/４個）
・ズッキーニ（２本）
・みょうが（３本）
・なす（４本）
・トマト（１個）
・カイワレ（適量）
・玉ねぎ（１個）
・赤パプリカ（１個）
・蓮根（１５０g）
・生姜（１片）
・にんにく（６片）

・卵（５個）
・厚揚げ（３００g）
・油揚げ（３枚）
・ベビーチーズ（４個）

・豚こま肉（３００g）
・ささみ（６本）
・手羽元（１０本）
・薄切り豚バラ肉（３００g）

・塩
・砂糖
・胡椒
・醤油
・みりん
・酒
・鶏ガラ
・カレー粉
・オリーブオイル
・レモン果汁
・はちみつ
・マヨネーズ
・醤油麹
・塩麹
・コチュジャン（大さじ１）
・味噌
・豆板醤
・鰹節

🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

〜レシピ本発売中！〜
今日からお家ごはんが劇的に変わる！ 脱マンネリごはん 　難しいこと、一切なし！
よかったらご覧ください♡︎
Amazonリンク→https://www.amazon.co.jp/dp/4046058986
楽天リンク→https://books.rakuten.co.jp/rb/17240636/?l-id=search-c-item-text-01

🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

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（abeshi202002009）

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🍳チャンネル登録よろしくお願いします☺️🤍↓
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お仕事はこちらからご連絡をお願い致します。
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🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

オススメの過去動画

《全10品》慌ただしい平日でもしっかり野菜を摂って食生活を整える。野菜たっぷり平日１週間分の作り置き。

《3日分の夜ご飯献立》食生活を整え家計を助ける一汁一菜の献立。

《全10品》疲れた体を労わる１週間分の作り置き。

《全8品》野菜たっぷりの料理で食生活をリセット。罪悪感のない野菜料理レシピ。

《9品》平日１週間が楽になる、野菜たっぷり和食の作り置き。献立/作り置き/常備菜/和食

🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑🍅🌽🥕🫑

#作り置き#野菜不足#今日の晩ごはん