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duminică, 8 iulie 2018

Sos pesto de ciuperci pentru paste, crostini sau pizza

Acest sos pesto cu ciuperci merge de minune alaturi de o portie de paste, ca si topping pentru pizza sau alaturi de o felie de paine prajita sau focaccia. Este usor de preparat, poate fi pastrat la frigider cateva zile si poti sa-l prepari din ciupercile tale preferate.

Sos pesto cu ciuperci pentru paste, crostini sau pizza
Sursa foto: Munchies.vice.com

Ingrediente:

  • 2 linguri de unt
  • 450 g de ciuperci proaspete (champignon, portobello, pleurotus, hribi, etc)
  • 5 g de patrunjel tocat
  • o ceapa rosie mica, taiata marunt
  • 135 g de seminte de pin prajite (poti folosi si nuci sau nuci pecan)
  • 3 linguri de ulei de masline
  • 3 catei de usturoi tocati marunt
  • 50 g de parmezan ras
  • 1 lingura de suc de lamaie
  • sare si piper dupa gust
  • fulgi de chilli pentru un gust mai picant

Modalitate de preparare:

  1. Intr-o tigaie, topeste untul la foc mediu, adauga ceapa si ciupercile si gateste-le pentru 5-7 minute pana capata o culoare aurie.

  2. Ia-le de pe foc si lasa-le sa re raceasca pentru aprox. 10 minute.

  3. Intr-un blender sau robot de bucatarie, adauga ciupercile si restul ingredientelor, mai putin parmezanul si mixeaza-le.

  4. Pune compozitia intr-un bol, iar inainte de servire adauga si parmezanul.




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sâmbătă, 28 aprilie 2018

Salata vegetariana de quinoa cu fasole rosie, linte si branza feta

Daca iti doresti o reteta hranitoare si bogata in nutrienti pentru masa de pranz, aceasta salata de quinoa cu fasole rosie, linte, ciuperci si branza feta, iti va tine foame departe cateva ore bune. In plus, se prepara rapid si usor, fiind si o idee excelenta pentru masa de pranz de la serviciu.

Quinoa este considerata un super-aliment fiind si unul dintre cele mai sanatoase din lume. Quinoa nu contine gluten, este bogata in proteine, fiind si printre putinele plante care contine toti cei 9 amino acizi esentiali vietii. De asemenea, este bogata in fibre, magneziu, vitamina B9, fier, potasiu, calciu, vitamina E si alti antioxidanti. Mai contine si o cantitate mica din acidul gras omega-3.

Fasolea rosie este foarte populara, aceasta gasindu-se in orice perioada a anului. Printre cele mai importante beneficii se numara faptul ca este saraca in calorii, acizi grasi, colesterol si zahar. 260 de grame de fasole rosie contin aproximativ 260 kcal si 6 grame zahar, in plus, contine o cantitate insemnata de carbohidrati "buni" sau complecsi (46 de grame / 260 g de fasole). Acestia sunt considerati combustibilul organismului uman, deoarece furnizeaza energia necesara functionarii optime a sistemului cerebral, muscular si nervos, prin descompunerea lor in glucoza.

Lintea este bogata in proteine ( 9 g de proteine / 100 g de linte), carbohidrati (25 g / 100 g) si o sursa excelenta de fibre dietetice. In plus, are putine calorii (116 g / 100 g), fiind si o sursa excelenta de nutrienti esentiali: vitamina B9, vitamina B1, fier, magneziu, fosfor, cupru, potasiu. Lintea mai contine si molibden si triptofan. Molibdenul este un mineral esential organismului in sintetizarea aminoacizilor si sintetizarea anumitor compusi. Acesta contribuie si la buna functionare a sistemului nervos si a rinichilor, partcipa la producerea energiei la nivelul celulelor si combate inflamatiile. Triptofanul este un aminoacid estential in biosinteza enzimelor, a proteinelor, serotoninei si melatoninei. Este folosit mai ales in tratarea insomniei.

Ciupercile champignon sunt printre cele mai pupulare si accesibile tipuri de ciuperci de la noi din tara. Acestea sunt recunoscute pentru continutul lor scazut in calorii si grasimi, sunt bogate in proteine vegetale precum si in vitamina B2, vitamina B3, vitamina B5, seleniu, cupru si potasiu.

Salata vegetariana de quinoa cu fasole rosie, linte si branza feta


Ingrediente:

  • 185 g de quinoa
  • o jumatate de conserva de fasole rosie
  • o jumatate de conserva de linte
  • 250 grame de ciuperci
  • un ardei
  • 150 g rosii cherry
  • 150 g branza feta sau telemea de vaca
  • ulei
  • sare si piper dupa gust
  • optional mai poti adauga si 1-2 fire de ceapa verde.

Cum sa pregatesti cea mai pufoasa quinoa:

  1. Pune quinoa intr-o sita si clateste-o cu apa rece de 2-3 ori pentru a elimina gustul amar al acesteia;
  2. Adauga dublu cantitate de apa (350 ml) si putina sare;
  3. Cand incepe sa fiaba, dati focul mic si lasati sa clocoteasca aprox. 15-20 min.
  4. Este gata cand s-a apsorbit toata apa.
Cum sa pregatesti cea mai pufoasa quinoa
Sursa foto: Naturalchow.com

Preparare salata:

  1. Pune quinoa la fiert dupa instructiunile de mai sus;

  2. Taie ardeiul si ciupercile cubulete (daca adaugi si ceapa verde, taie-o rondele), apoi adauga-le intr-o tigaie in care ai incins putin ulei;

  3. Dupa ce sunt aproape gata, adauga rosiile cherry si mai lasa la foc 1-2 minute;

  4. Dupa ce s-au inmuiat putin si rosiile cherry, adauga quinoa, lintea si fasolea rosie. Condimenteaza si mai lasa 1-2 minute la foc mic pentru a se intrepatrunde gusturile;

  5. Dupa ce ai luat de pe foc, adauga branza feta sau branza telemea. Daca pregatesti reteta pentru masa de pranz de la serviciu, adauga branza deasupra in caserola.

  6. Pofta buna! 😊

Salata vegetariana de quinoa cu fasole rosie, linte si branza feta





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