Početna / world / Europa / Švedska / Topla zdjela sa slanutkom i špinatom s češnjakom, paprikom i kimom

Topla zdjela sa slanutkom i špinatom s češnjakom, paprikom i kimom

Topla zdjela sa slanutkom i špinatom s češnjakom, paprikom i kimom
0 korisnika se svidjela ova namirnica | 0 korisnika je spremilo ovu namirnicu

Nutritivne vrijednosti

Po porciji od 260 g

% dnevne vrijednosti na temelju prehrane od 2000 kcal

Kalorije 405 kcal
20% DV
Ukupne masti 17.1g
26% DV
Mononezasićene masti12.0g
Polinezasićene masti2.2g
Zasićene masti2.3g
Ukupni ugljikohidrati 49.8g
17% DV
Vlakna13.4g
Škrob27.4g
Šećeri9.0g
Proteini 14.2g
28% DV
Biljni proteini14.2g

O proizvodu

Slano jelo na bazi slanutka sa špinatom i vidljivim začinjanjem na ulju. Bogato je vlaknima i sadrži umjerenu količinu biljnih proteina, a većina kalorija dolazi iz slanutka i maslinova ulja.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluživot
Biotin (B7)8.1mcg27%
Kolin74.0mg13%
Folat (B9)410.0mcg102%
Niacin (B3)1.9mg12%
Pantotenska kiselina (B5)0.9mg18%
Riboflavin (B2)0.2mg14%
Tiamin (B1)0.3mg22%
Vitamin A98.0mcg11%
Vitamin B60.4mg22%
Vitamin C6.8mg8%
Vitamin E2.6mg17%
Vitamin K108.0mcg90%

Minerali

NutrijentKoličinaDV%Poluživot
Kalcij118.0mg12%
Bakar620.0mcg69%
Željezo5.8mg32%
Magnezij92.0mg22%
Fosfor235.0mg34%
Kalij640.0mg14%
Selen8.4mcg15%
Natrij470.0mg20%
Cink2.4mg22%

Topla zdjela sa slanutkom i špinatom s češnjakom, paprikom i kuminom

Uvod


Ova zdjela počiva na suzdržanosti: slanutak se zagrijava u maslinovu ulju dok ne poprimi blagu orašastu notu, a zatim se podiže češnjakom, paprikom i kuminom. Špinat se umiješa na kraju kako bi omekšao, a da ne izgubi svoju jasnu zelenu svježinu. Rezultat je kompaktno jelo čistih začina, podatne teksture i završetka koji ostaje precizan, a ne težak.

Osnovne informacije o receptu


  • Kategorija jela: Slana zdjela

  • Kuhinja ili podrijetlo: Nadahnuto mediteranskom kuhinjom

  • Vrsta obroka: Lagano glavno jelo

  • Prinos: 1 zdjela

  • Veličina porcije: 260 g

  • Vrijeme pripreme: 10 minuta

  • Vrijeme kuhanja: 10 minuta

  • Ukupno vrijeme: 20 minuta

  • Težina: Lako


    • Oprema


  • Srednje velika tava za pirjanje

  • Mala zdjela

  • Drvena žlica ili lopatica otporna na toplinu

  • Fini ribež ili preša za češnjak

  • Kuhinjska vaga


    • Sastojci


  • Slanutak, kuhan i ocijeđen: 180 g

  • Špinat, opran i dobro osušen: 60 g

  • Maslinovo ulje: 15 g

  • Češnjak, sitno nariban: 5 g

  • Paprika: 2 g

  • Kumin: 2 g

  • Crni papar, svježe mljeven: 1 g

  • Sol: 2 g


    • Postupak


  • 1. Stavite tavu za pirjanje na srednje jaku vatru i dodajte maslinovo ulje. Zagrijavajte 30 sekundi, tek dok se ne razrijedi i lagano zaiskri; ne smije se dimiti.

  • 2. Dodajte češnjak i kuhajte 20 do 30 sekundi, neprestano miješajući, dok ne zamiriše i ne postane blijedozlatan po rubovima.

  • 3. Dodajte papriku, kumin, crni papar i sol. Miješajte 10 sekundi kako bi se začini otvorili u ulju; aroma bi se trebala odmah produbiti.

  • 4. Dodajte slanutak i stalno miješajte 3 do 4 minute, dok ne bude potpuno vruć i lagano obložen začinjenim uljem. Nekoliko zrna može lagano dobiti boju, ali trebaju ostati cijela.

  • 5. Dodajte špinat u dva navrata, umiješavajući svaku šaku u slanutak dok tek ne uvene, ukupno 1 do 2 minute. Listovi bi se trebali spustiti u sjajan, nježan sloj bez otpuštanja viška vlage.

  • 6. Maknite s vatre i ostavite da stoji 30 sekundi kako bi se začini slegli i jelo zadržalo oblik.


    • Serviranje i posluživanje


    Prebacite slanutak i špinat u plitku zdjelu, pazeći da hrpica ostane kompaktna i ujednačena. Žlicom prelijte preostalo začinjeno ulje iz tave. Poslužite odmah, dok je slanutak topao, a špinat ostaje mekan i živopisno zelen.

    Profesionalne napomene


  • Špinat dobro osušite; višak vode razvodnit će začine i omekšati jelo.

  • Kratko otvaranje začina u ulju ključno je za dubinu okusa, ali predugo zagrijavanje prigušit će papriku.

  • Slanutak treba biti vruć i sjajan, nikada raspadnut ili suh.
    • VeganskaVegetarijanskaMediteranskaBez glutenaBez mliječnih proizvodaUravnotežena
    Preuzmite na App Storeu

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.