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joi, 24 ianuarie 2019

Reteta de couscous cu ciuperci Champignon si spanac

Couscous-ul (cuscus-ul cum il mai gasesti si in alte publicatii de specialitate) este foarte usor de pregatit, astfel ca aceasta reteta vegana de cuscus cu ciuperci si spanac, este perfecta pentru pranz sau cina, poate fi si o garnitura excelenta pentru o bucata de piept de pui facut la gratar (pentru cei care consuma carne). De asemenea, poti sa adaugi si alte ingrediente in functie de preferintele tale.

Reteta de couscous cu ciuperci Champignon si spanac
Sursa foto: Thefitchen.com


INGREDIENTE:

Pentru prepararea couscous-ului ai nevoie de:
  • o cana de couscous
  • 2 cani de apa
  • o lingura de ulei de masline
  • putina sare

Pentru saute-ul de legume ai nevoie de:
  • 450 g de spanac
  • 250 g de ciuperci champignon
  • o ceapa alba medie
  • 2 catei de usturoi
  • 2 linguri de ulei de masline
  • 60 ml de supa de legume
  • sare si piper dupa gust


MOD DE PREPARARE:
  1. Intr-o cratita medie, incalzeste uleiul de masline si apoi adauga couscous-ul. Prajeste-l 1-2 minute.

  2. Adauga cele 2 cani de apa si lasa-l sa fiarba.

  3. Dupa ce a inceput sa fiarba, redu flacara aragazului si mai lasa-l sa fiarba inca 10 minute la foc foarte scazut, amestecand din cand in cand.

  4. Pentru a prepara sote-ul de legume, incinge cele 2 linguri de ulei de masline intr-o tigaie, adauga ceapa taiata marunt si lasa se rumeneasca 3-5 minute. Adauga apoi si cateii de usturoi si mai lasa 1-2 minute.

  5. Peste acestea, adauga ciupercile intregi sau taiate, in functie de dmensiunea acestora si lasa-le se se rumeneasca aprox. 5 minute.

  6. Adauga apoi spanacul, supa de legume si condimenteaza cu sare si piper. Acopera cu un capac si lasa sa fiarba inca 5 minute pentu a se itrepatrunde toate gusturile si aromele.

  7. La final adauga si cuscus-ul peste acestea.





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marți, 11 decembrie 2018

Salata de cous-cous cu sfecla rosie, feta si morcovi

Sfecla rosie este o sursa foarte importanta de antioxidanti, continand si cea mai mare cantitate de vitamina K dintre toate legumele. Aceasta mai contine si vitaminele A, C, E, B1, B2, B2, C, acid folic dar si fibre, magneziu, fier, cupru si fosfor. De asemenea, aceasta este recunoscuta si pentru proprietatile sale anticancerigene, deoarece stimuleaza productia de celule rosii, combate aparitia celulelor canceroase, fiind un stimulent excelent al sistemul imunitar.

Aceasta salata de couscous cu sfecla rosie, feta si morcovi este o explozie de arome datorita coriandrului, ghimbirului si a semintelor de chimion. Este foarte satioasa, poate fi consumata ca atare sau ca si garnitura. In plus, este o modalitate excelenta de a include sfecla rosie in alimentatia ta.

Salata de cous-cous cu sfecla rosie, feta si morcovi
Sursa foto: Amummytoo.co.uk

Ingrediente:

  • 250g sfecla rosie
  • 120g couscous
  • 200g morcovi
  • 100g branza feta
  • o lingura de miere
  • un lime
  • o lingurita de seminte de chimion
  • 15g de ghimbir proaspat
  • 10g de frunze proaspete de coriandru
  • 30g de seminte de dovleac
  • 1 cub concentrat de legume
  • 4-5 linguri de ulei de masline
  • sare si piper dupa gust


Modalitati de preparare:
  1. Preincalzeste cuptorul la 220 de grade Celsius si pune o oala cu 200 ml apa la fiert.

  2. Taie sfecla in felii potrivite, curata morcovii de coaja si taie-i sub forma de bastoane de 1.5 cm lungime.

  3. Pune sfecla si morcovii intr-o tava antiaderente si presara deasupra seminte de chimion, 2-3 linguri de ulei de masline si sare si piper dupa gust.

  4. Adauga peste ele si branza feta zdrobita, mierea si amensteca bine. Lasa la cuptor pentru aprox. 15 minute pana cand legumele devin putin crocante la exterior si moi in interior.

  5. Intre timp, dizolva cubul concentrat de legume in apa fiarta, adauga couscous-ul, opreste focul si lasa-l deoparte 10 minute pana cand se absoarbe intreaga cantitate de apa.

  6. Incinge apoi o tigaie, adauga semintele de dovleac si prajeste-le 2-3 minute.

  7. Ghimbirul da-l pe razatoare si toaca marunt frunzele proaspete de coriandru.

  8. Combina apoi coriandrul, ghimbirul si sucul de la o jumatate de lime cu 2 linguri de ulei de masline. Asezoneaza cu sare si piper, iar dressingul este gata.

  9. Serveste morcovii, sfecla si branza feta pe un pat de couscous. Adauga deasupra dressingul si semintele de dovleac prajite.

  10. Pofta buna!


Tu cum incluzi sfecla rosie in alimentatia ta?





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