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Topla činija sa leblebijama i spanaćem, belim lukom, paprikom i kimom

Topla činija sa leblebijama i spanaćem, belim lukom, paprikom i kimom
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Nutritivne vrednosti

Po porciji od 260 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 405 kcal
20% DV
Ukupne masti 17.1g
26% DV
Mononezasićene masti12.0g
Polinezasićene masti2.2g
Zasićene masti2.3g
Ukupni ugljeni hidrati 49.8g
17% DV
Vlakna13.4g
Skrob27.4g
Šećeri9.0g
Proteini 14.2g
28% DV
Biljni proteini14.2g

O proizvodu

Slano jelo na bazi leblebija sa spanaćem i vidljivim začinima na bazi ulja. Bogato je vlaknima i sadrži umerenu količinu biljnih proteina, a većina kalorija dolazi iz leblebija i maslinovog ulja.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)8.1mcg27%
Holin74.0mg13%
Folat (B9)410.0mcg102%
Niacin (B3)1.9mg12%
Pantotenska kiselina (B5)0.9mg18%
Riboflavin (B2)0.2mg14%
Tiamin (B1)0.3mg22%
Vitamin A98.0mcg11%
Vitamin B60.4mg22%
Vitamin C6.8mg8%
Vitamin E2.6mg17%
Vitamin K108.0mcg90%

Minerali

NutrijentKoličinaDV%Poluvreme
Kalcijum118.0mg12%
Bakar620.0mcg69%
Gvožđe5.8mg32%
Magnezijum92.0mg22%
Fosfor235.0mg34%
Kalijum640.0mg14%
Selen8.4mcg15%
Natrijum470.0mg20%
Cink2.4mg22%

Topla činija sa leblebijom i spanaćem sa belim lukom, paprikom i kimom

Uvod


Ova činija zasniva se na uzdržanosti: leblebija se zagreva u maslinovom ulju dok ne dobije blagu orašastu notu, a zatim se podiže belim lukom, paprikom i kimom. Spanać se umeša na kraju kako bi omekšao bez gubitka svoje zelene svežine. Rezultat je kompaktno jelo sa čistim začinjavanjem, podatnom teksturom i završnicom koja ostaje precizna, a ne teška.

Osnovne informacije o receptu


  • Kategorija jela: Slana činija

  • Kuhinja ili poreklo: Inspirisano mediteranskom kuhinjom

  • Vrsta obroka: Lagano glavno jelo

  • Prinos: 1 činija

  • Veličina porcije: 260 g

  • Vreme pripreme: 10 minuta

  • Vreme kuvanja: 10 minuta

  • Ukupno vreme: 20 minuta

  • Težina pripreme: Lako


    • Oprema


  • Srednji tiganj za sotiranje

  • Mala činija

  • Drvena varjača ili vatrostalna špatula

  • Fina rende ili presa za beli luk

  • Kuhinjska vaga


    • Sastojci


  • Leblebija, kuvana i oceđena: 180 g

  • Spanać, opran i dobro osušen: 60 g

  • Maslinovo ulje: 15 g

  • Beli luk, sitno narendan: 5 g

  • Paprika: 2 g

  • Kim: 2 g

  • Crni biber, sveže mleven: 1 g

  • So: 2 g


    • Postupak


  • 1. Stavite tiganj za sotiranje na srednju temperaturu i dodajte maslinovo ulje. Zagrevajte 30 sekundi, samo dok se ne razredi i blago zasija; ne sme da se dimi.

  • 2. Dodajte beli luk i kuvajte 20 do 30 sekundi, uz stalno mešanje, dok ne zamiriše i ne postane bledozlatan po ivicama.

  • 3. Dodajte papriku, kim, crni biber i so. Mešajte 10 sekundi da se začini otvore u ulju; aroma bi odmah trebalo da postane dublja.

  • 4. Dodajte leblebiju i mešajte ravnomerno 3 do 4 minuta, dok se potpuno ne zagreje i lagano obloži začinjenim uljem. Nekoliko zrna može blago da porumeni, ali treba da ostanu cela.

  • 5. Dodajte spanać u dve ture, umešavajući svaku šaku kroz leblebiju dok tek ne uvene, ukupno 1 do 2 minuta. Listovi treba da splasnu u sjajan, nežan sloj bez otpuštanja viška vlage.

  • 6. Sklonite sa vatre i ostavite da odstoji 30 sekundi kako bi se začini slegli i činija zadržala oblik.


    • Serviranje i posluživanje


    Prebacite leblebiju i spanać u plitku činiju, održavajući gomilicu kompaktnom i ujednačenom. Kašikom prelijte preostalo začinjeno ulje iz tiganja. Poslužite odmah, dok je leblebija topla, a spanać ostaje mekan i živahan.

    Profesionalne napomene


  • Spanać dobro osušite; višak vode će razblažiti začine i omekšati jelo.

  • Kratko otvaranje začina u ulju ključno je za dubinu ukusa, ali produžena toplota će otupeti papriku.

  • Leblebija treba da bude topla i sjajna, nikako raspadnuta ili suva.
    • VeganskaVegetarijanskaMediteranskaBez glutenaBez mlečnih proizvodaUravnotežena
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