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Salat činija sa leblebijama, humusom i avokadom

Salat činija sa leblebijama, humusom i avokadom
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Nutritivne vrednosti

Po porciji od 430 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 635 kcal
32% DV
Ukupne masti 43.2g
66% DV
Mononezasićene masti25.9g
Polinezasićene masti8.7g
Zasićene masti6.3g
Ukupni ugljeni hidrati 46.8g
16% DV
Vlakna17.6g
Skrob20.8g
Šećeri8.4g
Proteini 18.9g
38% DV
Biljni proteini18.9g

O proizvodu

Biljna salat činija zasnovana na leblebijama i humusu, uz avokado i mešano sveže povrće. Sadrži dosta zdravih masti i vlakana, uz umeren udeo biljnih proteina i ugljenih hidrata.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)11.2mcg37%
Holin63.4mg12%
Folat (B9)248.0mcg62%
Niacin (B3)2.6mg16%
Pantotenska kiselina (B5)1.7mg34%
Riboflavin (B2)0.2mg17%
Tiamin (B1)0.3mg28%
Vitamin A582.0mcg65%
Vitamin B60.7mg40%
Vitamin C24.1mg27%
Vitamin E5.4mg36%
Vitamin K54.8mcg46%

Minerali

NutrijentKoličinaDV%Poluvreme
Kalcijum146.0mg15%
Bakar842.0mcg94%
Gvožđe5.7mg32%
Magnezijum133.0mg32%
Fosfor322.0mg46%
Kalijum1128.0mg24%
Selen9.8mcg18%
Natrijum402.0mg17%
Cink3.1mg28%

Činija salate sa humusom od leblebija, avokadom, hrskavim povrćem i semenkama

Uvod


Ova činija zasniva se na kontrastu: kremasti humus, zreo avokado i mekane leblebije naspram čistog hrskavog zalogaja svežeg povrća i suptilne hrskavosti semenki. Ovo je složena salata, a ne mešavina, pri čemu svaki element zadržava svoj karakter. Rezultat treba da deluje izdašno, uravnoteženo i precizno.

Osnovne informacije o receptu


  • Kategorija jela: Činija salate

  • Kuhinja ili poreklo: Savremena kuhinja inspirisana Mediteranom

  • Vrsta obroka: Glavno jelo

  • Prinos: 1 činija

  • Veličina porcije: 430 g

  • Vreme pripreme: 15 minuta

  • Vreme kuvanja: 0 minuta

  • Ukupno vreme: 15 minuta

  • Težina pripreme: Lako


    • Oprema


  • 1 činija za mešanje

  • 1 kuvarski nož

  • 1 daska za sečenje

  • 1 činija za serviranje


    • Sastojci


  • Leblebije, kuvane i oceđene: 120 g

  • Humus: 90 g

  • Avokado, oljušten i isečen na kriške: 70 g

  • Šargarepa, oljuštena u trakama: 35 g

  • Paradajz, isečen na kockice: 35 g

  • Krastavac, isečen na kockice: 35 g

  • Crveni luk, vrlo tanko isečen: 10 g

  • Lisnato zeleno povrće: 25 g

  • Semenke bundeve: 5 g

  • Susam: 5 g


    • Priprema


  • 1. Stavite lisnato zeleno povrće u činiju za serviranje i formirajte laganu osnovu. Listovi treba da ostanu rastresiti i nenabijeni.

  • 2. Kašikom stavite humus u sredinu činije i blago ga razmažite poleđinom kašike, ostavljajući jasno definisan sloj umesto da prekrije celu osnovu.

  • 3. Rasporedite leblebije oko humusa u urednom luku. Treba da ostanu odvojene i sjajne, ne zgnječene niti nagurane.

  • 4. Stavite kriške avokada pored leblebija, zatim dodajte trake šargarepe, paradajz, krastavac i crveni luk u odvojene, vidljive celine. Neka isečene površine budu uredne, a raspored uravnotežen.

  • 5. Ravnomerno pospite semenke bundeve i susam preko vrha. Završni sloj treba da doda finu teksturu bez prekrivanja povrća.

  • 6. Poslužite odmah. Činija treba da deluje sveže, strukturirano i kremasto, sa hrskavim ivicama i bez viška vlage na dnu.


    • Serviranje i prezentacija


    Poslužite u širokoj, plitkoj činiji kako bi svaka komponenta ostala vidljiva. Humus treba da bude oslonac u sredini, a povrće raspoređeno oko njega u odmerenoj ravnoteži. Završni tanjir treba da deluje sveže, obilno i skladno složeno.

    Profesionalne napomene


  • Povrće nakon sečenja držite suvim; višak vlage će oslabiti humus i razvodniti činiju.

  • Luk isecite što tanje kako bi salati dao oštrinu bez preuzimanja glavne uloge.

  • Semenke treba dodati poslednje kako bi ostale hrskave i aromatične.
    • VegetarijanskaBez glutenaBez mlečnih proizvodaUravnotežena
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