Home / world / Europa / Suweka / Mainit na Mangkok ng Garbansos at Espinaka na may Bawang, Paprika, at Kumin

Mainit na Mangkok ng Garbansos at Espinaka na may Bawang, Paprika, at Kumin

Mainit na Mangkok ng Garbansos at Espinaka na may Bawang, Paprika, at Kumin
Nagustuhan ng 0 user ang pagkaing ito | In-save ng 0 user ang pagkaing ito

Nutrition Facts

Bawat serving na 260g

% Daily Value batay sa 2000 kcal na diyeta

Calories 405 kcal
20% DV
Kabuuang Taba 17.1g
26% DV
Monounsaturated Fat12.0g
Polyunsaturated Fat2.2g
Saturated Fat2.3g
Kabuuang Carbohydrate 49.8g
17% DV
Hibla13.4g
Almirol27.4g
Asukal9.0g
Protina 14.2g
28% DV
Protina ng Halaman14.2g

Tungkol dito

Isang malinamnam na ulam na gawa sa garbansos at espinaka na may halatang oil-based na timpla. Mataas ito sa fiber at katamtaman ang plant protein, at karamihan ng calories ay mula sa garbansos at olive oil.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)8.1mcg27%
Choline74.0mg13%
Folate (B9)410.0mcg102%
Niacin (B3)1.9mg12%
Pantothenic Acid (B5)0.9mg18%
Riboflavin (B2)0.2mg14%
Tiamina (B1)0.3mg22%
Bitamina A98.0mcg11%
Bitamina B60.4mg22%
Bitamina C6.8mg8%
Bitamina E2.6mg17%
Bitamina K108.0mcg90%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum118.0mg12%
Tanso620.0mcg69%
Bakal5.8mg32%
Magnesiyo92.0mg22%
Posporus235.0mg34%
Potasyo640.0mg14%
Selenium8.4mcg15%
Sodyum470.0mg20%
Sink2.4mg22%

Mainit na Mangkok ng Garbanzos at Espinaka na may Bawang, Paprika, at Kumin

Paunang tala


Ang mangkok na ito ay nakabatay sa pagpipigil: ang mga garbanzos ay pinapainit sa olive oil hanggang magkaroon ng banayad na pagkanutty, saka pinaiigting ng bawang, paprika, at kumin. Ang espinaka ay isinasama sa huli upang lumambot nang hindi nawawala ang malinaw nitong luntiang kulay. Ang resulta ay isang payak na putahe na may malinis na timpla, malambot na tekstura, at isang pagtatapos na nananatiling tiyak sa halip na mabigat.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Malinamnam na mangkok

  • Lutuin o pinagmulan: May inspirasyong Mediterranean

  • Uri ng kurso: Magaang pangunahing putahe

  • Dami: 1 mangkok

  • Laki ng paghahain: 260 g

  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 10 minuto

  • Kabuuang oras: 20 minuto

  • Antas ng hirap: Madali


    • Kagamitan


  • Katamtamang laki ng sauté pan

  • Maliit na mangkok

  • Kahoy na kutsara o heatproof na spatula

  • Pinong kudkuran o garlic press

  • Timbangan sa kusina


    • Mga sangkap


  • Garbanzos, luto at pinatulo: 180 g

  • Espinaka, hinugasan at pinatuyong mabuti: 60 g

  • Olive oil: 15 g

  • Bawang, pininong kinudkod: 5 g

  • Paprika: 2 g

  • Kumin: 2 g

  • Itim na paminta, bagong giling: 1 g

  • Asin: 2 g


    • Paraan


  • 1. Ilagay ang sauté pan sa katamtamang init at idagdag ang olive oil. Painitin sa loob ng 30 segundo, hanggang lumabnaw at bahagyang kumislap lamang; hindi ito dapat umusok.

  • 2. Idagdag ang bawang at lutuin sa loob ng 20 hanggang 30 segundo, hinahalo nang tuloy-tuloy, hanggang maging mabango at mapusyaw na ginto ang mga gilid.

  • 3. Idagdag ang paprika, kumin, itim na paminta, at asin. Haluin sa loob ng 10 segundo upang magbukas ang lasa ng mga pampalasa sa mantika; dapat agad lumalim ang aroma.

  • 4. Idagdag ang mga garbanzos at haluin nang tuloy-tuloy sa loob ng 3 hanggang 4 minuto hanggang maging mainit ang mga ito hanggang gitna at bahagyang mabalutan ng mantikang may pampalasa. Maaaring bahagyang magkulay ang ilang garbanzos, ngunit dapat manatili silang buo.

  • 5. Idagdag ang espinaka sa dalawang salang, itinitiklop ang bawat dakot kasama ng mga garbanzos hanggang bahagya lamang malanta, 1 hanggang 2 minuto sa kabuuan. Dapat lumapat ang mga dahon bilang makintab at malambot na sapin nang hindi naglalabas ng sobrang halumigmig.

  • 6. Alisin sa init at hayaang magpahinga nang 30 segundo upang humupa ang timpla at mapanatili ng mangkok ang hugis nito.


    • Pagplato at paghahain


    Ilipat ang mga garbanzos at espinaka sa isang mababaw na mangkok, pinananatiling siksik at pantay ang bunton. Isandok sa ibabaw ang anumang natitirang mantikang may pampalasa mula sa kawali. Ihain agad habang mainit pa ang mga garbanzos at nananatiling malambot at matingkad ang espinaka.

    Mga propesyonal na tala


  • Patuyuin nang husto ang espinaka; ang sobrang tubig ay magpapalabnaw sa timpla at magpapalambot nang labis sa putahe.

  • Mahalagang saglit na painitin ang mga pampalasa sa mantika upang magkaroon ng lalim, ngunit ang sobrang init nang matagal ay magpapapurol sa paprika.

  • Dapat mainit at makintab ang mga garbanzos, hindi kailanman durog o tuyo.
    • VeganVegetarianMediterraneanWalang GlutenWalang DairyBalanseng Diyeta
    I-download sa App Store

    Feel Better.

    OKKAI engine computes your next meal.

    Download on the App Store
    OKKAI dashboard
    Food detail
    OKKAI engine

    Core feature

    One photo.
    Full breakdown.

    Point your camera at any meal — restaurant dish, homemade food, snack, smoothie. OKKAI identifies what you're eating and returns a complete nutritional profile in seconds.

    • ·Calories, protein, carbs, and fat — instantly
    • ·20+ vitamins and minerals estimated per meal
    • ·Works on any meal, any cuisine, anywhere
    • ·Ingredient breakdown with adjustable portions
    • ·Recipe generation from any logged food
    Food nutrition detail

    Community

    See what people
    are actually eating.

    Every meal logged by OKKAI users — from Stockholm to Seoul.

    Loading meals…

    Features

    Built for people who take
    nutrition seriously.

    Feature screenshot
    The OKKAI engine

    Intelligence

    Your body keeps score.

    OKKAI ingests your sleep, exercise, food, weight, age, location and weather data. It breaks food down to its smallest compounds, computes vitamin and mineral half-lives, and models your body's current state as accurately as possible from all available data.

    The OKKAI engine keeps track of what cannot be seen.

    Computed every hour.

    Your body is never static. Vitamins deplete, minerals interact, absorption rates shift with activity and time of day.

    The engine recomputes every hour in order to give a suggestion on what to eat and when.

    Integration

    Deep Apple Health integration.

    OKKAI reads from and writes to Apple Health — bi-directionally. Every meal pushes macros, vitamins, and minerals into your health record. Every workout and sleep session flows back into OKKAI's analysis.

    Works with Apple Health
    Bi-directional sync
    Certified integration

    Reads from Health

    • Steps
    • Active calories
    • Workouts
    • Weight
    • Sleep hours
    • Resting heart rate

    Writes to Health

    • Dietary calories
    • Protein, carbs, fat
    • Fiber
    • All 13 vitamins
    • All 10 minerals
    Apple Health integration screen

    Social

    What people on Instagram say.

    Instagram review
    Instagram review

    Coming very soon.

    OKKAI is launching on iOS shortly. Sign up for the waiting list and be among the first to track nutrition the way it should be tracked.

    Download on the App Store

    FAQ

    Common questions.

    You take a photo of any meal. OKKAI's AI identifies the food, estimates the ingredients, calculates calories and macronutrients, and estimates 20+ vitamins and minerals — all within a few seconds. You can then adjust portions or add ingredients manually.
    Yes — OKKAI tracks 13 vitamins (A, C, D, E, K, B6, B12, folate, and more) and 10 minerals (calcium, iron, magnesium, zinc, potassium, and more). After logging enough meals, OKKAI provides an in-depth analysis of your body's nutrient stores and tells you exactly which foods to eat to fill the gaps.
    OKKAI supports 30+ protocols: daily time-restricted eating (12:12, 14:10, 16:8, 18:6, 20:4, OMAD), multi-day (5:2, alternate day fasting), extended fasts (24h, 36h, 48h, 72h, 96h), and religious fasts including Ramadan. You can also run a custom fast for any duration.
    Yes — deeply. OKKAI reads steps, active calories, workouts, weight, sleep, and resting heart rate from Apple Health. It also writes every meal's calories, macros, fiber, and all micronutrients back to your Health record so your full nutritional data lives in one place.
    OKKAI is free to download. Core features — food logging, calorie and macro tracking, fasting, weight tracking, and Apple Health sync — are free. Advanced AI analysis including the full micronutrient breakdown and personalized recommendations is available with OKKAI Premium.