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Kekerertjie-hummus-slaaibak met avokado, bros groente en sade

Kekerertjie-hummus-slaaibak met avokado, bros groente en sade
Aangeteken deur @hokkaido | 0 gebruikers hou van hierdie kos | 0 gebruikers het hierdie kos gestoor

Voedingsfeite

Per porsie van 430 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 635 kcal
32% DV
Totale vet 43.2g
66% DV
Mono-onversadigde vet25.9g
Poli-onversadigde vet8.7g
Versadigde vet6.3g
Totale koolhidrate 46.8g
16% DV
Vesel17.6g
Stysel20.8g
Suikers8.4g
Proteïen 18.9g
38% DV
Plantaardige proteïen18.9g

Oor

’n Plantgebaseerde slaaibak met kekerertjies en hummus as basis, saam met avokado en gemengde rou groente. Dit is redelik hoog in gesonde vette en vesel, met matige plantproteïen en koolhidrate.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)11.2mcg37%
Cholien63.4mg12%
Folaat (B9)248.0mcg62%
Niasien (B3)2.6mg16%
Pantoteensuur (B5)1.7mg34%
Riboflavien (B2)0.2mg17%
Tiamien (B1)0.3mg28%
Vitamien A582.0mcg65%
Vitamien B60.7mg40%
Vitamien C24.1mg27%
Vitamien E5.4mg36%
Vitamien K54.8mcg46%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium146.0mg15%
Koper842.0mcg94%
Yster5.7mg32%
Magnesium133.0mg32%
Fosfor322.0mg46%
Kalium1128.0mg24%
Selenium9.8mcg18%
Natrium402.0mg17%
Sink3.1mg28%

Kekerertjie-hummus-slaaibak met avokado, bros groente en sade

Hoofnota


Hierdie bak is gebou op kontras: romerige hummus, ryp avokado en sagte kekerertjies teenoor die skoon kraak van vars groente en die sagte krakerigheid van sade. Dit is 'n saamgestelde slaai, nie 'n mengsel nie, met elke element wat sy eie karakter behou. Die resultaat moet ruimhartig, gebalanseerd en presies voel.

Resep-noodsaaklikhede


  • Gereggroep: Slaaibak

  • Kookkuns of oorsprong: Kontemporêre Mediterreens-geïnspireer

  • Gangtipe: Hoofgereg

  • Opbrengs: 1 bak

  • Porsiegrootte: 430 g

  • Voorbereidingstyd: 15 minute

  • Gaarmaaktyd: 0 minute

  • Totale tyd: 15 minute

  • Moeilikheidsgraad: Maklik


    • Toerusting


  • 1 mengbak

  • 1 sjefmes

  • 1 snyplank

  • 1 opdienbak


    • Bestanddele


  • Kekerertjies, gaar en gedreineer: 120 g

  • Hummus: 90 g

  • Avokado, geskil en in skywe gesny: 70 g

  • Wortel, in linte geskil: 35 g

  • Tamatie, in blokkies gesny: 35 g

  • Komkommer, in blokkies gesny: 35 g

  • Rooi ui, baie dun gesny: 10 g

  • Blaargroente: 25 g

  • Pampoensade: 5 g

  • Sesamsade: 5 g


    • Metode


  • 1. Plaas die blaargroente in die opdienbak en vorm 'n los basis. Die blare moet lig en ongekomprimeer bly.

  • 2. Skep die hummus in die middel van die bak en versprei dit effens met die agterkant van die lepel, sodat 'n duidelike poel bly eerder as om die basis te bedek.

  • 3. Rangskik die kekerertjies rondom die hummus in 'n netjiese boog. Hulle moet afsonderlik en glansend lê, nie fyngedruk of saamgedruk nie.

  • 4. Plaas die avokadoskywe langs die kekerertjies, voeg dan die wortellinte, tamatie, komkommer en rooi ui in afsonderlike, sigbare afdelings by. Hou die snyvlakke netjies en die rangskikking gebalanseerd.

  • 5. Strooi die pampoensade en sesamsade eweredig bo-oor. Die afwerking moet fyn tekstuur byvoeg sonder om die groente te verberg.

  • 6. Bedien onmiddellik. Die bak moet vars, gestruktureerd en romerig voorkom, met bros rande en geen oortollige vog wat onder in die bak opdam nie.


    • Uitplatering en bediening


    Bedien in 'n wye, vlak bak sodat elke komponent sigbaar bly. Die hummus moet die middel anker, met die groente daaromheen in afgemete balans gerangskik. Die finale bord moet vars, volop en saamgestel voorkom.

    Professionele notas


  • Hou die groente droog ná sny; oortollige vog sal die hummus verswak en die bak verdun.

  • Sny die ui so dun as moontlik sodat dit die slaai verskerp sonder om dit te oorheers.

  • Die sade moet laaste bygevoeg word sodat hulle bros en aromaties bly.
    • VegetariesGlutenvrySuiwelvryGebalanseerd
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