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Nilagang Garbansos, Espinaka, at Kamatis

Nilagang Garbansos, Espinaka, at Kamatis
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Nutrition Facts

Bawat serving na 360g

% Daily Value batay sa 2000 kcal na diyeta

Calories 390 kcal
20% DV
Kabuuang Taba 15.2g
23% DV
Monounsaturated Fat10.7g
Polyunsaturated Fat1.8g
Saturated Fat2.1g
Kabuuang Carbohydrate 49.6g
17% DV
Hibla13.1g
Almirol28.1g
Asukal8.4g
Protina 14.8g
30% DV
Protina ng Halaman14.8g

Tungkol dito

Isang nilagang may base na kamatis na gawa sa garbansos, espinaka, sibuyas, at olive oil. Katamtaman ang calories, mataas sa fiber, at nagbibigay ng karamihang plant-based na protina kasama ng potassium, folate, at iron.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)7.2mcg24%
Choline48.0mg9%
Folate (B9)235.0mcg59%
Niacin (B3)1.9mg12%
Pantothenic Acid (B5)0.9mg18%
Riboflavin (B2)0.2mg12%
Tiamina (B1)0.2mg20%
Bitamina A245.0mcg27%
Bitamina B60.4mg25%
Bitamina C18.4mg20%
Bitamina E2.6mg17%
Bitamina K128.0mcg107%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum118.0mg12%
Tanso520.0mcg58%
Bakal5.6mg31%
Magnesiyo78.0mg19%
Posporus210.0mg30%
Potasyo760.0mg16%
Selenium8.5mcg15%
Sodyum860.0mg37%
Sink2.1mg19%

Nilagang Chickpea, Spinach, at Kamatis

Paunang tala


Ang nilagang ito ay nakabatay sa pagpipigil: matamis na sibuyas, pinalambot na bawang, at kamatis na pinakuluan hanggang maging malinis at puro ang base. Ang chickpea ang nagbibigay sa putahe ng banayad nitong laman, habang ang spinach ay hinahalo lamang sa pinakadulo upang manatiling matingkad at malambot. Ang resulta ay hindi dapat sabawing-sabaw o mabigat, kundi buo, makintab, at malalim ang timpla.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Nilaga

  • Lutuin o pinagmulan: May inspirasyong Mediterranean

  • Uri ng kurso: Pangunahing putahe

  • Dami: 1 serving

  • Laki ng serving: 360 g

  • Oras ng paghahanda: 10 minuto

  • Oras ng pagluluto: 20 minuto

  • Kabuuang oras: 30 minuto

  • Antas ng hirap: Madali


    • Kagamitan


  • Maliit na mabigat na kaserola, 18 cm

  • Kahoy na kutsara o spatula na hindi tinatablan ng init

  • Kutsilyo ng chef

  • Sangkalan

  • Pinong kudkuran o garlic press

  • Digital na timbangan


    • Mga sangkap



    Base


  • 20 g olive oil

  • 40 g sibuyas, pinong diced

  • 8 g bawang, pinong kinudkod

  • 2 g paprika

  • 1 g cumin

  • 1 g black pepper

  • 2 g asin

  • 140 g tomato sauce


    • Pangunahin


  • 120 g nilutong chickpeas, pinatulo

  • 60 g spinach

  • 12 g parsley, pinong tinadtad


    • Paraan


  • 1. Ilagay ang maliit na kaserola sa katamtamang init at idagdag ang olive oil. Kapag kumikislap na ang mantika, idagdag ang sibuyas at lutuin nang 4 hanggang 5 minuto, madalas na hinahalo, hanggang maging translucent at bahagyang matamis nang hindi nagkukulay-kayumanggi.

  • 2. Idagdag ang bawang, paprika, cumin, black pepper, at asin. Haluin nang tuloy-tuloy sa loob ng 30 segundo, hanggang bumuka ang bango ng mga pampalasa at mawala ang hilaw na tapang ng bawang.

  • 3. Idagdag ang tomato sauce at pakuluin nang marahan. Lutuin nang 5 minuto, hinahalo paminsan-minsan, hanggang bahagyang lumapot ang sarsa at magkaroon ng mas malalim at mas bilog na aroma.

  • 4. Idagdag ang chickpeas at pakuluin nang marahan sa loob ng 6 hanggang 7 minuto, hinahalo nang minsan o dalawang beses, hanggang uminit nang husto ang chickpeas at ang nilaga ay maging buo, makintab, at madaling isandok.

  • 5. Idagdag ang spinach sa dalawang beses, marahang hinahalo hanggang bahagya lamang malanta, mga 1 minuto lahat. Alisin sa init at ihalo ang parsley. Ang tapos na nilaga ay dapat matingkad, malambot, at bahagyang malapot, na walang sobrang likidong naiipon sa ilalim.


    • Pagplating at paghahain


    Isandok ang nilaga sa isang mainit na mababaw na mangkok at ipantay ang chickpeas sa buong sarsa. Tapusin na nakikita ang spinach sa ibabaw at pantay ang pagkakahalo ng parsley. Ihain agad habang nananatiling makintab ang tekstura at tuwiran ang mga lasa.

    Mga propesyonal na tala


  • Panatilihing maputla ang sibuyas; ang pagkulay nito ay magpapapurol sa linaw ng nilaga.

  • Dapat mabawasan ang tomato sauce nang sapat para dumikit sa chickpeas, hindi para lunurin ang mga ito.

  • Dapat idagdag ang spinach sa dulo upang mapanatili ang kulay nito at maselang tekstura.
    • VeganVegetarianWalang GlutenWalang DairyMediterraneanBalanseng Diyeta
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