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Sočivo sa maslinovim uljem i blanširanim spanaćem

Sočivo sa maslinovim uljem i blanširanim spanaćem
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Nutritivne vrednosti

Po porciji od 350 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 360 kcal
18% DV
Ukupne masti 16.0g
25% DV
Ukupni ugljeni hidrati 34.0g
11% DV
Proteini 19.0g
38% DV

O proizvodu

Jednostavno i zasitno jelo od mekog sočiva pomešanog sa blanširanim spanaćem i završenog maslinovim uljem. Punog je ukusa, hranljivo i odlično kao lagani glavni obrok ili prilog.

Sastojci

Sočivo sa maslinovim uljem i uvelim spanaćem

Uvodna napomena


Ovo je studija uzdržanosti: zemljasto sočivo, svilenkast spanać i tiha dubina maslinovog ulja spojeni na odgovarajućoj temperaturi. Jelo se oslanja na čistu pripremu i disciplinovano začinjavanje isključivo tehnikom, tako da svaki element ostane jasan, dok celina deluje zaokruženo. Posluženo toplo, treba da bude podatno, sjajno i blago mekano.

Osnovne informacije o receptu


  • Kategorija jela: Topli soté od žitarica i mahunarki

  • Kuhinja ili poreklo: Inspirisano Mediteranom

  • Vrsta obroka: Glavno jelo ili lagani ručak

  • Prinos: 1 porcija

  • Veličina porcije: 350 g

  • Vreme pripreme: 10 minuta

  • Vreme kuvanja: 20 minuta

  • Ukupno vreme: 30 minuta

  • Težina: Lako


    • Oprema


  • Srednja šerpa

  • Fino sito

  • Veliki tiganj za sotiranje

  • Drvena varjača ili termootporna špatula

  • Kuhinjska vaga


    • Sastojci


    Sočivo


  • 220 g kuvanog sočiva, dobro oceđenog


    • Spanać


  • 100 g spanaća, opranog i temeljno osušenog


    • Masnoća


  • 30 g maslinovog ulja


    • Postupak


  • 1. Stavite kuvano sočivo u srednju šerpu i zagrevajte ga na tihoj vatri 4 do 5 minuta, mešajući jednom ili dvaput, dok se potpuno ne ugreje i više nema rashlađenu sredinu.

  • 2. Stavite veliki tiganj za sotiranje na srednju vatru i dodajte 20 g maslinovog ulja. Kada ulje počne blago da svetluca, dodajte spanać u rastresitom sloju.

  • 3. Neprestano prevrćite spanać 1 do 2 minuta, samo dok ne svene i ne postane sjajan, ali da i dalje ostane živo zelen i nežan, a ne mekan i bezizražajan.

  • 4. Dodajte zagrejano sočivo u tiganj i pažljivo ga umešajte sa spanaćem 1 minut, dopuštajući da sočivo upije ulje i da ga sokovi iz spanaća ravnomerno oblože.

  • 5. Sklonite tiganj sa vatre i dodajte preostalih 10 g maslinovog ulja. Nežno promešajte dok jelo ne izgleda podatno i blago glazirano, sa odvojenim zrncima sočiva i ravnomerno raspoređenim spanaćem.


    • Serviranje i posluživanje


    Prebacite sočivo i spanać u toplu plitku činiju ili na tanjir. Oblikujte smesu u nizak, uredan humak i završite sokovima od kuvanja razvučenim po dnu, tako da jelo ostane sočno i elegantno.

    Profesionalne napomene


  • Dobro ocedite sočivo pre zagrevanja; višak vode će prigušiti maslinovo ulje i razvodniti završni utisak.

  • Spanać mora biti suv pre nego što uđe u tiganj, inače će se pariti umesto da pravilno svene.

  • Završno maslinovo ulje dodaje se van vatre kako bi sačuvalo aromu i dalo jelu uglađenu, fluidnu teksturu.
    • VeganskaVegetarijanskaMediteranskaBez glutenaBez mlečnih proizvodaUravnotežena
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