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Kekerertjie-, spinasie- en tamatiestowe

Kekerertjie-, spinasie- en tamatiestowe
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Voedingsfeite

Per porsie van 360 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 390 kcal
20% DV
Totale vet 15.2g
23% DV
Mono-onversadigde vet10.7g
Poli-onversadigde vet1.8g
Versadigde vet2.1g
Totale koolhidrate 49.6g
17% DV
Vesel13.1g
Stysel28.1g
Suikers8.4g
Proteïen 14.8g
30% DV
Plantaardige proteïen14.8g

Oor

’n Peulgewas-tamatiestowe met kekerertjies, spinasie, ui en olyfolie. Dit is matig in kalorieë, hoog in vesel, en lewer meestal plantgebaseerde proteïen met noemenswaardige kalium, folaat en yster.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)7.2mcg24%
Cholien48.0mg9%
Folaat (B9)235.0mcg59%
Niasien (B3)1.9mg12%
Pantoteensuur (B5)0.9mg18%
Riboflavien (B2)0.2mg12%
Tiamien (B1)0.2mg20%
Vitamien A245.0mcg27%
Vitamien B60.4mg25%
Vitamien C18.4mg20%
Vitamien E2.6mg17%
Vitamien K128.0mcg107%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium118.0mg12%
Koper520.0mcg58%
Yster5.6mg31%
Magnesium78.0mg19%
Fosfor210.0mg30%
Kalium760.0mg16%
Selenium8.5mcg15%
Natrium860.0mg37%
Sink2.1mg19%

Kekerertjie-, Spinasie- en Tamatiebredie

Hoofnota


Hierdie bredie berus op terughoudendheid: soet ui, versagte knoffel en tamatie wat afgekook word tot ’n skoon, gekonsentreerde basis. Kekerertjies gee die gereg sy stille substansie, terwyl spinasie eers heel aan die einde ingevou word sodat dit helder en soepel bly. Die resultaat moet nie waterig of swaar wees nie, maar saamgestel, glansend en diep gegeur.

Resep-noodsaaklikhede


  • Gereggroep: Bredie

  • Kombuis of oorsprong: Mediterreens-geïnspireer

  • Gangtipe: Hoofgereg

  • Opbrengs: 1 porsie

  • Porsiegrootte: 360 g

  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 20 minute

  • Totale tyd: 30 minute

  • Moeilikheidsgraad: Maklik


  • Toerusting


  • Klein swaarboomkastrol, 18 cm

  • Houtlepel of hittebestande spatel

  • Sjefmes

  • Snyplank

  • Fyn rasper of knoffelpers

  • Digitale skaal


  • Bestanddele



    Basis


  • 20 g olyfolie

  • 40 g ui, fyn in blokkies gesny

  • 8 g knoffel, fyn gerasper

  • 2 g paprika

  • 1 g komyn

  • 1 g swartpeper

  • 2 g sout

  • 140 g tamatiesous


  • Hoof


  • 120 g gaar kekerertjies, gedreineer

  • 60 g spinasie

  • 12 g pietersielie, fyn gekap


  • Metode


  • 1. Plaas ’n klein kastrol oor matige hitte en voeg die olyfolie by. Wanneer die olie glinster, voeg die ui by en kook vir 4 tot 5 minute, roer gereeld, totdat dit deurskynend en lig soet is sonder om bruin te word.

  • 2. Voeg die knoffel, paprika, komyn, swartpeper en sout by. Roer aanhoudend vir 30 sekondes, net totdat die speserye hul aroma vrystel en die knoffel sy rou skerpte verloor.

  • 3. Voeg die tamatiesous by en bring dit tot ’n sagte prut. Kook vir 5 minute, roer af en toe, totdat die sous effens verdik en ’n dieper, ronder aroma ontwikkel.

  • 4. Voeg die kekerertjies by en prut vir 6 tot 7 minute, roer een of twee keer, totdat die kekerertjies deurwarm is en die bredie samehangend, glansend en maklik skepbaar is.

  • 5. Voeg die spinasie in twee sarsies by en vou dit in totdat dit net verlep is, sowat 1 minuut in totaal. Verwyder van die hitte en roer die pietersielie by. Die voltooide bredie moet helder, soepel en lig verdik wees, sonder oortollige vloeistof wat onder in die kastrol opdam.


  • Opskep en bediening


    Skep die bredie in ’n warm vlak bak en versprei die kekerertjies eweredig deur die sous. Rond af met die spinasie sigbaar op die oppervlak en die pietersielie oral versprei. Bedien onmiddellik terwyl die tekstuur glansend bly en die geure suiwer na vore kom.

    Professionele notas


  • Hou die ui bleek; kleur sal die bredie se helderheid dof maak.

  • Die tamatiesous moet genoeg afkook om aan die kekerertjies te kleef, nie hulle te verdrink nie.

  • Spinasie moet aan die einde bygevoeg word om sy kleur en delikate tekstuur te behou.
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