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Čorba od leblebija, spanaća i paradajza

Čorba od leblebija, spanaća i paradajza
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Nutritivne vrednosti

Po porciji od 360 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 390 kcal
20% DV
Ukupne masti 15.2g
23% DV
Mononezasićene masti10.7g
Polinezasićene masti1.8g
Zasićene masti2.1g
Ukupni ugljeni hidrati 49.6g
17% DV
Vlakna13.1g
Skrob28.1g
Šećeri8.4g
Proteini 14.8g
30% DV
Biljni proteini14.8g

O proizvodu

Gusta čorba na bazi paradajza sa leblebijama, spanaćem, crnim lukom i maslinovim uljem. Umereno je kalorična, bogata vlaknima i donosi pretežno biljne proteine, uz značajan unos kalijuma, folata i gvožđa.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)7.2mcg24%
Holin48.0mg9%
Folat (B9)235.0mcg59%
Niacin (B3)1.9mg12%
Pantotenska kiselina (B5)0.9mg18%
Riboflavin (B2)0.2mg12%
Tiamin (B1)0.2mg20%
Vitamin A245.0mcg27%
Vitamin B60.4mg25%
Vitamin C18.4mg20%
Vitamin E2.6mg17%
Vitamin K128.0mcg107%

Minerali

NutrijentKoličinaDV%Poluvreme
Kalcijum118.0mg12%
Bakar520.0mcg58%
Gvožđe5.6mg31%
Magnezijum78.0mg19%
Fosfor210.0mg30%
Kalijum760.0mg16%
Selen8.5mcg15%
Natrijum860.0mg37%
Cink2.1mg19%

Varivo od leblebija, spanaća i paradajza

Uvodna napomena


Ovo varivo počiva na uzdržanosti: slatki crni luk, omekšali beli luk i paradajz svedeni su na čistu, koncentrovanu osnovu. Leblebije daju jelu tihu punoću, dok se spanać umeša tek na kraju kako bi ostao živopisan i nežan. Rezultat ne treba da bude ni čorbast ni težak, već skladan, sjajan i duboko začinjen.

Osnovne informacije o receptu


  • Kategorija jela: Varivo

  • Kuhinja ili poreklo: Inspirisano mediteranskom kuhinjom

  • Vrsta obroka: Glavno jelo

  • Prinos: 1 porcija

  • Veličina porcije: 360 g

  • Vreme pripreme: 10 minuta

  • Vreme kuvanja: 20 minuta

  • Ukupno vreme: 30 minuta

  • Težina pripreme: Lako


    • Oprema


  • Mala šerpa s debelim dnom, 18 cm

  • Drvena varjača ili vatrostalna špatula

  • Kuvarski nož

  • Daska za sečenje

  • Fina rende ili presa za beli luk

  • Digitalna vaga


    • Sastojci



    Osnova


  • 20 g maslinovog ulja

  • 40 g crnog luka, sitno iseckanog na kockice

  • 8 g belog luka, sitno narendanog

  • 2 g paprike

  • 1 g kima

  • 1 g crnog bibera

  • 2 g soli

  • 140 g paradajz sosa


    • Glavno


  • 120 g kuvane leblebije, oceđene

  • 60 g spanaća

  • 12 g peršuna, sitno seckanog


    • Postupak


  • 1. Stavite malu šerpu na srednju temperaturu i dodajte maslinovo ulje. Kada ulje zatreperi, dodajte crni luk i kuvajte 4 do 5 minuta, često mešajući, dok ne postane staklast i blago sladak, bez tamnjenja.

  • 2. Dodajte beli luk, papriku, kim, crni biber i so. Mešajte neprekidno 30 sekundi, samo dok začini ne zamirišu i beli luk ne izgubi sirovu oštrinu.

  • 3. Dodajte paradajz sos i dovedite do blagog krčkanja. Kuvajte 5 minuta, povremeno mešajući, dok se sos ne zgusne blago i ne dobije dublju, puniju aromu.

  • 4. Dodajte leblebije i krčkajte 6 do 7 minuta, mešajući jednom ili dvaput, dok se leblebije potpuno ne zagreju i varivo ne postane povezano, sjajno i takvo da može da se zahvata kašikom.

  • 5. Dodajte spanać u dve ture, pažljivo ga umešavajući dok tek ne uvene, ukupno oko 1 minut. Sklonite sa vatre i umešajte peršun. Završeno varivo treba da bude živopisno, nežno i blago zgusnuto, bez viška tečnosti koja se skuplja na dnu.


    • Serviranje i posluživanje


    Sipajte varivo u toplu plitku činiju i rasporedite leblebije ravnomerno kroz sos. Završite tako da spanać bude vidljiv na površini, a peršun raspoređen svuda. Poslužite odmah, dok tekstura ostaje sjajna, a ukusi jasni.

    Profesionalne napomene


  • Crni luk treba da ostane bled; boja će umanjiti jasnoću variva.

  • Paradajz sos treba da se redukuje dovoljno da obloži leblebije, a ne da ih potopi.

  • Spanać se mora dodati na kraju kako bi sačuvao boju i nežnu teksturu.
    • VeganskaVegetarijanskaBez glutenaBez mlečnih proizvodaMediteranskaUravnotežena
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