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Semur Buncis Arab, Bayam, dan Tomat

Semur Buncis Arab, Bayam, dan Tomat
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Fakta Nutrisi

Per sajian 360g

% Nilai Harian berdasarkan diet 2000 kkal

Kalori 390 kcal
20% DV
Total Lemak 15.2g
23% DV
Lemak Tak Jenuh Tunggal10.7g
Lemak Tak Jenuh Ganda1.8g
Lemak Jenuh2.1g
Total Karbohidrat 49.6g
17% DV
Serat13.1g
Pati28.1g
Gula8.4g
Protein 14.8g
30% DV
Protein Nabati14.8g

Tentang

Semur tomat berbasis kacang-kacangan dengan buncis arab, bayam, bawang bombai, dan minyak zaitun. Kalorinya sedang, tinggi serat, dan memberi protein nabati dengan kandungan kalium, folat, serta zat besi yang menonjol.

Bahan-bahan

Vitamin & Mineral

Vitamin

NutrisiJumlah%AKGWaktu paruh
Biotin7.2mcg24%
Kolin48.0mg9%
Folat235.0mcg59%
Niasin1.9mg12%
Asam Pantotenat0.9mg18%
Vitamin B20.2mg12%
Vitamin B10.2mg20%
Vitamin A245.0mcg27%
Vitamin B60.4mg25%
Vitamin C18.4mg20%
Vitamin E2.6mg17%
Vitamin K128.0mcg107%

Mineral

NutrisiJumlah%AKGWaktu paruh
Kalsium118.0mg12%
Tembaga520.0mcg58%
Zat Besi5.6mg31%
Magnesium78.0mg19%
Fosfor210.0mg30%
Kalium760.0mg16%
Selenium8.5mcg15%
Natrium860.0mg37%
Seng2.1mg19%

Semur Buncis Arab, Bayam, dan Tomat

Catatan pengantar


Semur ini dibangun dengan pendekatan yang tertahan: bawang bombai manis, bawang putih yang dilunakkan, dan tomat yang direduksi menjadi dasar yang bersih dan pekat. Buncis Arab memberi isi yang tenang pada hidangan ini, sementara bayam baru dimasukkan di akhir agar tetap cerah dan lembut. Hasil akhirnya seharusnya tidak terlalu berkuah maupun berat, melainkan padu, mengilap, dan berbumbu dalam.

Informasi penting resep


  • Kategori hidangan: Semur

  • Masakan atau asal: Terinspirasi Mediterania

  • Jenis hidangan: Hidangan utama

  • Hasil: 1 porsi

  • Ukuran porsi: 360 g

  • Waktu persiapan: 10 menit

  • Waktu memasak: 20 menit

  • Total waktu: 30 menit

  • Tingkat kesulitan: Mudah


  • Peralatan


  • Panci kecil berdasar tebal, 18 cm

  • Sendok kayu atau spatula tahan panas

  • Pisau chef

  • Talenan

  • Parutan halus atau alat tekan bawang putih

  • Timbangan digital


  • Bahan



    Dasar


  • 20 g minyak zaitun

  • 40 g bawang bombai, potong dadu halus

  • 8 g bawang putih, parut halus

  • 2 g paprika

  • 1 g jintan

  • 1 g lada hitam

  • 2 g garam

  • 140 g saus tomat


  • Utama


  • 120 g buncis Arab matang, tiriskan

  • 60 g bayam

  • 12 g peterseli, cincang halus


  • Cara membuat


  • 1. Letakkan panci kecil di atas api sedang dan tambahkan minyak zaitun. Saat minyak mulai berkilau, masukkan bawang bombai dan masak selama 4 hingga 5 menit, aduk sering, sampai bening dan sedikit manis tanpa menjadi kecokelatan.

  • 2. Tambahkan bawang putih, paprika, jintan, lada hitam, dan garam. Aduk terus selama 30 detik, hanya sampai bumbu mengeluarkan aromanya dan bawang putih kehilangan rasa mentahnya.

  • 3. Tambahkan saus tomat dan didihkan perlahan. Masak selama 5 menit, aduk sesekali, sampai saus sedikit mengental dan aromanya menjadi lebih dalam dan bulat.

  • 4. Tambahkan buncis Arab lalu didihkan perlahan selama 6 hingga 7 menit, aduk sekali atau dua kali, sampai buncis Arab panas merata dan semurnya menyatu, mengilap, dan pas untuk disendok.

  • 5. Tambahkan bayam dalam dua tahap, lipat perlahan sampai baru layu, sekitar 1 menit total. Angkat dari api lalu aduk peterseli. Semur yang sudah jadi harus cerah, lembut, dan sedikit mengental, tanpa cairan berlebih yang menggenang di dasar.


  • Penyajian dan penyuguhan


    Sendokkan semur ke dalam mangkuk ceper hangat dan ratakan buncis Arab secara merata di seluruh saus. Akhiri dengan bayam yang masih terlihat di permukaan dan peterseli yang tersebar merata. Sajikan segera selagi teksturnya tetap mengilap dan rasanya tetap tegas.

    Catatan profesional


  • Jaga bawang bombai tetap pucat; warna kecokelatan akan mengurangi kejernihan semur.

  • Saus tomat harus cukup tereduksi hingga melapisi buncis Arab, bukan menenggelamkannya.

  • Bayam harus ditambahkan di akhir untuk menjaga warna dan teksturnya yang lembut.
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