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Enolončnica iz čičerike, špinače in paradižnika

Enolončnica iz čičerike, špinače in paradižnika
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Hranilne vrednosti

Na porcijo 360 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 390 kcal
20% DV
Skupne maščobe 15.2g
23% DV
Enkrat nenasičene maščobe10.7g
Večkrat nenasičene maščobe1.8g
Nasičene maščobe2.1g
Skupni ogljikovi hidrati 49.6g
17% DV
Prehranske vlaknine13.1g
Škrob28.1g
Sladkorji8.4g
Beljakovine 14.8g
30% DV
Rastlinske beljakovine14.8g

O tem

Paradižnikova enolončnica s stročnicami iz čičerike, špinače, čebule in olivnega olja. Je zmerno kalorična, bogata z vlakninami in vsebuje predvsem rastlinske beljakovine ter opazne količine kalija, folata in železa.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin7.2mcg24%
Holin48.0mg9%
Folna kislina235.0mcg59%
Niacin1.9mg12%
Pantotenska kislina0.9mg18%
Riboflavin0.2mg12%
Tiamin0.2mg20%
Vitamin A245.0mcg27%
Vitamin B60.4mg25%
Vitamin C18.4mg20%
Vitamin E2.6mg17%
Vitamin K128.0mcg107%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij118.0mg12%
Baker520.0mcg58%
Železo5.6mg31%
Magnezij78.0mg19%
Fosfor210.0mg30%
Kalij760.0mg16%
Selen8.5mcg15%
Natrij860.0mg37%
Cink2.1mg19%

Enolončnica iz čičerike, špinače in paradižnika

Uvodna opomba


Ta enolončnica temelji na zadržanosti: sladka čebula, zmehčan česen in paradižnik, reduciran v čisto, koncentrirano osnovo. Čičerika jedi daje tiho polnost, medtem ko špinačo vmešamo šele na koncu, da ostane živahna in nežna. Rezultat ne sme biti ne juhast ne težak, temveč zbran, sijoč in izrazito začinjen.

Osnovne informacije o receptu


  • Kategorija jedi: Enolončnica

  • Kuhinja ali izvor: po navdihu Sredozemlja

  • Vrsta obroka: Glavna jed

  • Količina: 1 porcija

  • Velikost porcije: 360 g

  • Čas priprave: 10 minut

  • Čas kuhanja: 20 minut

  • Skupni čas: 30 minut

  • Zahtevnost: Enostavno


    • Oprema


  • Majhna težka kozica, 18 cm

  • Lesena kuhalnica ali toplotno odporna lopatica

  • Kuharski nož

  • Rezalna deska

  • Fino strgalo ali stiskalnik za česen

  • Digitalna tehtnica


    • Sestavine



    Osnova


  • 20 g oljčnega olja

  • 40 g čebule, drobno narezane na kocke

  • 8 g česna, fino naribanega

  • 2 g paprike v prahu

  • 1 g kumine

  • 1 g črnega popra

  • 2 g soli

  • 140 g paradižnikove omake


    • Glavno


  • 120 g kuhane čičerike, odcejene

  • 60 g špinače

  • 12 g peteršilja, drobno sesekljanega


    • Postopek


  • 1. Majhno kozico pristavite na srednji ogenj in dodajte oljčno olje. Ko se olje zalesketa, dodajte čebulo in jo med pogostim mešanjem kuhajte 4 do 5 minut, da postekleni in postane rahlo sladka, ne da bi porjavela.

  • 2. Dodajte česen, papriko v prahu, kumino, črni poper in sol. Neprestano mešajte 30 sekund, le toliko, da začimbe zadišijo in česen izgubi surovo ostrino.

  • 3. Dodajte paradižnikovo omako in jo nežno zavrite. Kuhajte 5 minut, občasno premešajte, dokler se omaka rahlo ne zgosti in ne dobi globlje, polnejše arome.

  • 4. Dodajte čičeriko in kuhajte na rahlem vretju 6 do 7 minut, enkrat ali dvakrat premešajte, dokler se čičerika povsem ne segreje in enolončnica ne postane povezana, sijoča in primerna za zajemanje z žlico.

  • 5. Špinačo dodajte v dveh delih in jo previdno vmešajte, da ravno ovene, skupaj približno 1 minuto. Odstavite z ognja in vmešajte peteršilj. Končana enolončnica mora biti svetla, nežna in rahlo zgoščena, brez odvečne tekočine, ki bi se zbirala na dnu.


    • Serviranje


    Enolončnico naložite v topel plitev krožnik in čičeriko enakomerno razporedite po omaki. Zaključite tako, da je špinača vidna na površini, peteršilj pa enakomerno porazdeljen. Postrezite takoj, dokler tekstura ostane sijoča in so okusi jasni.

    Strokovne opombe


  • Čebula naj ostane bleda; barva bo zmanjšala čistost enolončnice.

  • Paradižnikova omaka se mora reducirati toliko, da se oprime čičerike, ne pa da jo utopi.

  • Špinačo je treba dodati na koncu, da ohrani barvo in nežno teksturo.
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