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Warm kekerertjie- en spinasiebak met knoffel, paprika en komyn

Warm kekerertjie- en spinasiebak met knoffel, paprika en komyn
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Voedingsfeite

Per porsie van 260 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 405 kcal
20% DV
Totale vet 17.1g
26% DV
Mono-onversadigde vet12.0g
Poli-onversadigde vet2.2g
Versadigde vet2.3g
Totale koolhidrate 49.8g
17% DV
Vesel13.4g
Stysel27.4g
Suikers9.0g
Proteïen 14.2g
28% DV
Plantaardige proteïen14.2g

Oor

’n Hartige gereg op basis van kekerertjies met spinasie en ’n sigbare olie-gebaseerde geurmiddel. Hoog in vesel en met matige plantproteïen, met die meeste kalorieë uit kekerertjies en olyfolie.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)8.1mcg27%
Cholien74.0mg13%
Folaat (B9)410.0mcg102%
Niasien (B3)1.9mg12%
Pantoteensuur (B5)0.9mg18%
Riboflavien (B2)0.2mg14%
Tiamien (B1)0.3mg22%
Vitamien A98.0mcg11%
Vitamien B60.4mg22%
Vitamien C6.8mg8%
Vitamien E2.6mg17%
Vitamien K108.0mcg90%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium118.0mg12%
Koper620.0mcg69%
Yster5.8mg32%
Magnesium92.0mg22%
Fosfor235.0mg34%
Kalium640.0mg14%
Selenium8.4mcg15%
Natrium470.0mg20%
Sink2.4mg22%

Warm Kekerertjie- en Spinasiebak met Knoffel, Paprika en Komyn

Hoofnota


Hierdie bak is gebou op terughouding: kekerertjies wat in olyfolie verhit word totdat hulle 'n ligte neutagtigheid aanneem, en dan opgelig word met knoffel, paprika en komyn. Spinasie word aan die einde ingevou sodat dit sag word sonder om sy groen helderheid te verloor. Die resultaat is 'n kompakte gereg met skoon geurmiddels, 'n soepel tekstuur en 'n afwerking wat presies eerder as swaar bly.

Resep-noodsaaklikhede


  • Geregtkategorie: Hartige bak

  • Kombuis of oorsprong: Mediterreens-geïnspireer

  • Gangtipe: Ligte hoofgereg

  • Opbrengs: 1 bak

  • Porsiegrootte: 260 g

  • Voorbereidingstyd: 10 minute

  • Gaarmaaktyd: 10 minute

  • Totale tyd: 20 minute

  • Moeilikheidsgraad: Maklik


    • Toerusting


  • Medium soteerpan

  • Klein bakkie

  • Houtlepel of hittebestande spatel

  • Fyn rasper of knoffelpers

  • Kombuisskaal


    • Bestanddele


  • Kekerertjies, gaar en gedreineer: 180 g

  • Spinasie, gewas en goed droog: 60 g

  • Olyfolie: 15 g

  • Knoffel, fyn gerasper: 5 g

  • Paprika: 2 g

  • Komyn: 2 g

  • Swartpeper, vars gemaal: 1 g

  • Sout: 2 g


    • Metode


  • 1. Plaas die soteerpan oor medium hitte en voeg die olyfolie by. Verhit vir 30 sekondes, net totdat dit losser word en liggies glinster; dit moet nie rook nie.

  • 2. Voeg die knoffel by en kook vir 20 tot 30 sekondes, terwyl jy aanhoudend roer, totdat dit geurig en liggoud aan die rande is.

  • 3. Voeg die paprika, komyn, swartpeper en sout by. Roer vir 10 sekondes om die speserye in die olie te laat oopbloei; die aroma behoort onmiddellik dieper te word.

  • 4. Voeg die kekerertjies by en skud of roer aanhoudend vir 3 tot 4 minute totdat hulle deurwarm is en liggies met die gekruide olie bedek is. 'n Paar kekerertjies kan effense kleur kry, maar hulle moet heel bly.

  • 5. Voeg die spinasie in twee byvoegings by en vou elke handvol deur die kekerertjies totdat dit net verlep is, 1 tot 2 minute in totaal. Die blare moet inmekaar sak tot 'n glansende, sagte laag sonder om oortollige vog vry te stel.

  • 6. Haal van die hitte af en laat vir 30 sekondes staan sodat die geurmiddels kan setel en die bak sy vorm behou.


    • Opdien en bediening


    Skep die kekerertjies en spinasie in 'n vlak bak, en hou die hoop kompak en egalig. Skep enige oorblywende gekruide olie uit die pan bo-oor. Bedien onmiddellik terwyl die kekerertjies warm is en die spinasie soepel en helder bly.

    Professionele notas


  • Droog die spinasie deeglik af; oortollige water sal die geurmiddels verdun en die gereg versag.

  • Om die speserye kortliks in olie te laat oopbloei is noodsaaklik vir diepte, maar langdurige hitte sal die paprika afstomp.

  • Die kekerertjies moet warm en glansend wees, nooit gebreek of droog nie.
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