Domov / world / Evropa / Švedska / Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni

Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni

Solatna skleda s čičeriko, humusom, avokadom, hrustljavo zelenjavo in semeni
Zabeležil uporabnik @hokkaido | 0 uporabnikom je bila ta hrana všeč | 0 uporabnikov je shranilo to hrano

Hranilne vrednosti

Na porcijo 430 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 635 kcal
32% DV
Skupne maščobe 43.2g
66% DV
Enkrat nenasičene maščobe25.9g
Večkrat nenasičene maščobe8.7g
Nasičene maščobe6.3g
Skupni ogljikovi hidrati 46.8g
16% DV
Prehranske vlaknine17.6g
Škrob20.8g
Sladkorji8.4g
Beljakovine 18.9g
38% DV
Rastlinske beljakovine18.9g

O tem

Rastlinska solatna skleda s čičeriko in humusom, avokadom ter mešano surovo zelenjavo. Vsebuje razmeroma veliko zdravih maščob in vlaknin ter zmerno količino rastlinskih beljakovin in ogljikovih hidratov.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin11.2mcg37%
Holin63.4mg12%
Folna kislina248.0mcg62%
Niacin2.6mg16%
Pantotenska kislina1.7mg34%
Riboflavin0.2mg17%
Tiamin0.3mg28%
Vitamin A582.0mcg65%
Vitamin B60.7mg40%
Vitamin C24.1mg27%
Vitamin E5.4mg36%
Vitamin K54.8mcg46%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij146.0mg15%
Baker842.0mcg94%
Železo5.7mg32%
Magnezij133.0mg32%
Fosfor322.0mg46%
Kalij1128.0mg24%
Selen9.8mcg18%
Natrij402.0mg17%
Cink3.1mg28%

Skleda solate s humusom iz čičerike, avokadom, hrustljavo zelenjavo in semeni

Uvod


Ta skleda temelji na kontrastu: kremast humus, zrel avokado in mehka čičerika nasproti čisti hrustljavosti sveže zelenjave in nežnemu hrustu semen. To je sestavljena solata, ne mešanica, pri kateri vsak element ohrani svoj značaj. Rezultat naj deluje radodarno, uravnoteženo in natančno.

Osnovne informacije o receptu


  • Kategorija jedi: Solatna skleda

  • Kuhinja ali izvor: Sodobna kuhinja z mediteranskim navdihom

  • Vrsta obroka: Glavna jed

  • Količina: 1 skleda

  • Velikost porcije: 430 g

  • Čas priprave: 15 minut

  • Čas kuhanja: 0 minut

  • Skupni čas: 15 minut

  • Zahtevnost: Enostavno


    • Oprema


  • 1 mešalna skleda

  • 1 kuharski nož

  • 1 deska za rezanje

  • 1 servirna skleda


    • Sestavine


  • Čičerika, kuhana in odcejena: 120 g

  • Humus: 90 g

  • Avokado, olupljen in narezan na rezine: 70 g

  • Korenje, olupljeno v trakove: 35 g

  • Paradižnik, narezan na kocke: 35 g

  • Kumara, narezana na kocke: 35 g

  • Rdeča čebula, zelo tanko narezana: 10 g

  • Listnata zelenjava: 25 g

  • Bučna semena: 5 g

  • Sezamova semena: 5 g


    • Postopek


  • 1. Listnato zelenjavo položite v servirno skledo in oblikujte rahlo osnovo. Listi naj ostanejo lahki in nestisnjeni.

  • 2. Humus naložite na sredino sklede in ga z zadnjo stranjo žlice rahlo razmažite, tako da ostane jasno opredeljen kupček in ne prekrije osnove.

  • 3. Čičeriko razporedite okoli humusa v urejenem loku. Zrna naj ostanejo ločena in sijoča, ne zmečkana ali nagnetena.

  • 4. Rezine avokada položite ob čičeriko, nato dodajte korenčkove trakove, paradižnik, kumaro in rdečo čebulo v ločenih, vidnih delih. Rezne površine naj bodo urejene, razporeditev pa uravnotežena.

  • 5. Bučna in sezamova semena enakomerno potresite po vrhu. Zaključek naj doda fino teksturo, ne da bi prekril zelenjavo.

  • 6. Postrezite takoj. Skleda naj deluje sveže, strukturirano in kremasto, s hrustljavimi robovi in brez odvečne vlage, ki bi se zbirala na dnu.


    • Serviranje in postrežba


    Postrezite v široki, plitvi skledi, da ostane vsaka sestavina vidna. Humus naj zasidra sredino, zelenjava pa naj bo okoli njega razporejena v premišljenem ravnovesju. Končna postavitev naj deluje sveže, bogato in sestavljeno.

    Profesionalne opombe


  • Zelenjava naj bo po rezanju suha; odvečna vlaga bo oslabila humus in razredčila skledo.

  • Čebulo narežite čim tanjše, da poudari solato, ne da bi jo prevladala.

  • Semena dodajte nazadnje, da ostanejo hrustljava in aromatična.
    • VegetarijanskaBrez glutenaBrez mlečnih izdelkovUravnotežena
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