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Basmati riž z zelenjavnim karijem in kokosom

Basmati riž z zelenjavnim karijem in kokosom
Zabeležil uporabnik @leo | 0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 360 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 470 kcal
24% DV
Skupne maščobe 13.6g
21% DV
Enkrat nenasičene maščobe4.1g
Večkrat nenasičene maščobe1.6g
Nasičene maščobe7.4g
Skupni ogljikovi hidrati 78.5g
26% DV
Prehranske vlaknine5.9g
Škrob67.4g
Sladkorji5.2g
Beljakovine 9.8g
20% DV
Rastlinske beljakovine9.8g

O tem

Jed temelji na basmati rižu z manjšo porcijo mešanega zelenjavnega karija v kremni omaki. Ocenjeno vsebuje veliko ogljikovih hidratov, zmerno količino maščob in razmeroma malo beljakovin.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin3.2mcg11%
Holin18.5mg3%
Folna kislina42.0mcg11%
Niacin2.7mg17%
Pantotenska kislina0.6mg12%
Riboflavin0.1mg7%
Tiamin0.2mg13%
Vitamin A210.0mcg23%
Vitamin B60.2mg14%
Vitamin C18.4mg20%
Vitamin E1.2mg8%
Vitamin K14.8mcg12%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij46.0mg5%
Baker180.0mcg20%
Železo2.4mg13%
Magnezij42.0mg10%
Fosfor128.0mg18%
Kalij278.0mg6%
Selen10.4mcg19%
Natrij310.0mg13%
Cink1.3mg12%

Kari basmati riž s kokosovo zelenjavo

Uvod


Ta jed temelji na disciplini dišečega riža in zadržanega zelenjavnega karija, pri čemer vsak element ostane razločen, a povezan s kokosom in začimbami. Riž mora ostati rahel in z ločenimi zrni, zelenjava pa mehka, sijoča in popolnoma začinjena. Če je priprava pravilna, je rezultat uravnotežen, aromatičen in sestavljen z mirno samozavestjo.

Osnove recepta


  • Kategorija jedi: Riž in zelenjavni kari

  • Kuhinja ali izvor: Po navdihu južnoazijske kuhinje

  • Vrsta obroka: Glavna jed

  • Količina: 2 porciji

  • Velikost porcije: 180 g

  • Čas priprave: 15 minut

  • Čas kuhanja: 25 minut

  • Skupni čas: 40 minut

  • Zahtevnost: Srednja


  • Oprema


  • Fino cedilo

  • Srednje velika kozica s pokrovom

  • Široka ponev za sotiranje ali plitva kozica, 24 cm

  • Lesena kuhalnica ali toplotno odporna lopatica

  • Deska za rezanje in kuharski nož


  • Sestavine



    Riž


  • Basmati riž, opran in odcejen: 140 g

  • Kokosovo mleko: 120 g

  • Voda: 140 g

  • Sol: 3 g


  • Zelenjavni kari


  • Rastlinsko olje: 18 g

  • Čebula, na tanko narezana: 70 g

  • Česen, drobno sesekljan: 8 g

  • Ingver, drobno sesekljan: 8 g

  • Kari v prahu: 6 g

  • Paradižnik, drobno narezan na kocke: 80 g

  • Korenje, narezano na majhne palčke: 50 g

  • Stročji fižol, očiščen in narezan: 30 g

  • Paprika, narezana na trakove: 60 g

  • Kokosovo mleko: 80 g

  • Voda: 60 g

  • Sol: 4 g


  • Postopek



  • 1. Skuhajte riž. V srednje veliki kozici zmešajte basmati riž, kokosovo mleko, vodo in sol. Na srednjem ognju zavrite do rahlega vrenja, nato tesno pokrijte in zmanjšajte ogenj na nizko stopnjo. Kuhajte 12 minut, ne da bi dvignili pokrov. Odstavite z ognja in pustite počivati, pokrito, 10 minut. Zrna morajo biti mehka, ločena in dišeča, brez vidne preostale tekočine.


  • 2. Pripravite osnovo za kari. Široko ponev za sotiranje postavite na srednji ogenj in dodajte rastlinsko olje. Dodajte čebulo in kuhajte 4 do 5 minut, občasno premešajte, dokler ne postekleni in se rahlo zmehča. Dodajte česen in ingver ter kuhajte še 1 minuto, le toliko, da zadiši.


  • 3. Razvijte aromo začimb. Dodajte kari v prahu in mešajte 30 sekund. Začimba mora rahlo potemneti in sprostiti praženo aromo, ne da bi se prijela na ponev.


  • 4. Skuhajte zelenjavo. Dodajte paradižnik, korenje, stročji fižol in papriko. Premešajte, da se prekrijejo z začimbno osnovo, nato dodajte kokosovo mleko, vodo in sol. Zavrite do enakomernega rahlega vrenja, zmanjšajte ogenj na srednje nizko stopnjo in kuhajte 10 do 12 minut, občasno premešajte, dokler korenje ni mehko, a še vedno ohranja obliko, omaka pa se rahlo zgosti.


  • 5. Dokončajte kari. Poskusite in po potrebi prilagodite le tako, da kuhate še minuto dlje za večjo koncentracijo. Zelenjava mora biti sijoče prevlečena, omaka povezana, okus kokosa pa zaokrožen in ne težak.


  • 6. Razrahljajte riž. Odkrijte riž in ga nežno razrahljajte z vilicami, pri tem pa ohranite zrna cela in zračna.


  • Serviranje


    Riž naložite v ogrete sklede in zelenjavni kari razporedite ob strani ali čez eno stran, tako da se omaka naravno razlije okoli zrn. Jed naj deluje kot lahek, aromatičen riž z živahnim, sijočim karijem, ne pa kot enotna mešanica.

    Profesionalni nasveti


  • Riž spirajte, dokler voda ni skoraj bistra; to je bistveno za čista, ločena zrna.

  • Kari naj le rahlo vre, da kokosovo mleko ostane gladko, zelenjava pa ohrani svojo obliko.

  • Končna tekstura mora biti vlažna in povezana, nikoli jušna.
  • VeganskaVegetarijanskaBrez glutenaBrez mlečnih izdelkovUravnotežena
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