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Topla skleda s čičeriko in špinačo s česnom, papriko in kumino

Topla skleda s čičeriko in špinačo s česnom, papriko in kumino
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Hranilne vrednosti

Na porcijo 260 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 405 kcal
20% DV
Skupne maščobe 17.1g
26% DV
Enkrat nenasičene maščobe12.0g
Večkrat nenasičene maščobe2.2g
Nasičene maščobe2.3g
Skupni ogljikovi hidrati 49.8g
17% DV
Prehranske vlaknine13.4g
Škrob27.4g
Sladkorji9.0g
Beljakovine 14.2g
28% DV
Rastlinske beljakovine14.2g

O tem

Nasitna slana jed na osnovi čičerike s špinačo in vidno začimbo na oljni osnovi. Bogata je z vlakninami in vsebuje zmerno količino rastlinskih beljakovin, največ kalorij pa prispevata čičerika in oljčno olje.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin8.1mcg27%
Holin74.0mg13%
Folna kislina410.0mcg102%
Niacin1.9mg12%
Pantotenska kislina0.9mg18%
Riboflavin0.2mg14%
Tiamin0.3mg22%
Vitamin A98.0mcg11%
Vitamin B60.4mg22%
Vitamin C6.8mg8%
Vitamin E2.6mg17%
Vitamin K108.0mcg90%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij118.0mg12%
Baker620.0mcg69%
Železo5.8mg32%
Magnezij92.0mg22%
Fosfor235.0mg34%
Kalij640.0mg14%
Selen8.4mcg15%
Natrij470.0mg20%
Cink2.4mg22%

Topla skleda s čičeriko in špinačo s česnom, papriko in kumino

Uvod


Ta skleda temelji na zadržanosti: čičerika se segreva v oljčnem olju, dokler ne dobi rahle oreškaste note, nato pa jo poudarijo česen, paprika in kumina. Špinača se vmeša čisto na koncu, da se zmehča, ne da bi izgubila svojo jasno zeleno svežino. Rezultat je kompaktna jed s čistim začinjanjem, voljno teksturo in zaključkom, ki ostaja natančen, ne pa težak.

Osnovne informacije o receptu


  • Kategorija jedi: Slana skleda

  • Kuhinja ali izvor: Po navdihu Sredozemlja

  • Vrsta obroka: Lahka glavna jed

  • Količina: 1 skleda

  • Velikost porcije: 260 g

  • Čas priprave: 10 minut

  • Čas kuhanja: 10 minut

  • Skupni čas: 20 minut

  • Zahtevnost: Enostavno


    • Oprema


  • Srednje velika ponev za praženje

  • Majhna skleda

  • Lesena kuhalnica ali toplotno odporna lopatica

  • Fino strgalo ali stiskalnik za česen

  • Kuhinjska tehtnica


    • Sestavine


  • Čičerika, kuhana in odcejena: 180 g

  • Špinača, oprana in dobro osušena: 60 g

  • Oljčno olje: 15 g

  • Česen, drobno nariban: 5 g

  • Paprika: 2 g

  • Kumina: 2 g

  • Črni poper, sveže mlet: 1 g

  • Sol: 2 g


    • Postopek


  • 1. Ponev za praženje postavite na srednjo temperaturo in dodajte oljčno olje. Segrevajte 30 sekund, le toliko, da se razrahlja in rahlo zalesketa; ne sme se kaditi.

  • 2. Dodajte česen in kuhajte 20 do 30 sekund, ob stalnem mešanju, dokler ne zadiši in na robovih ne postane bledo zlat.

  • 3. Dodajte papriko, kumino, črni poper in sol. Mešajte 10 sekund, da se začimbe odprejo v olju; aroma se mora takoj poglobiti.

  • 4. Dodajte čičeriko in jo enakomerno premetavajte 3 do 4 minute, dokler ni povsem vroča in rahlo obdana z začinjenim oljem. Nekaj zrn čičerike lahko rahlo porjavi, vendar morajo ostati cela.

  • 5. Špinačo dodajte v dveh delih in vsak pestič nežno vmešajte med čičeriko, dokler ravno ne ovene, skupaj 1 do 2 minuti. Listi se morajo sesesti v sijočo, mehko plast, ne da bi spustili odvečno vlago.

  • 6. Odstavite z ognja in pustite stati 30 sekund, da se začimbe umirijo in skleda ohrani obliko.


    • Serviranje


    Čičeriko in špinačo prenesite v plitvo skledo, pri tem pa kupček ohranite kompakten in enakomeren. Po vrhu prelijte morebitno preostalo začinjeno olje iz ponve. Postrezite takoj, ko je čičerika še topla in špinača ostane voljna ter živahna.

    Strokovne opombe


  • Špinačo temeljito osušite; odvečna voda bo razredčila začimbe in zmehčala jed.

  • Kratko odpiranje začimb v olju je bistveno za globino okusa, vendar bo predolga toplota otopila papriko.

  • Čičerika mora biti vroča in sijoča, nikoli razpadla ali suha.
    • VeganskaVegetarijanskaMediteranskaBrez glutenaBrez mlečnih izdelkovUravnotežena
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