Sastojci (za oko 6 porcija): 200 g kuvanog zelenog ili braon sočiva, 250 g šampinjona, 120 g crnog luka (1 srednji), 3 kašike maslinovog ulja, 1 čen belog luka, 2 kašike (40 g) tahinija ili veganskog čvrstog putera, ¼ kašičice soli, ¼ kašičice bibera, ½ kašičice dimljene paprike, prstohvat mlevenog kumina ili belog luka u prahu, 1 kašika soka od limuna.
Priprema:
0. Crni i beli luk oljustiti i sitno iseckati. Pečurke ocistiti i iseci na listice. Skuvati braon socivo ili skuvati zeleno socivo.
1. Na ulju dinstaj, na srednjoj temperaturi (4) luk 5 minuta, dodaj pečurke i beli luk.
2. Prži dok pečurke ne puste vodu i ispari tečnost (8–10 minuta).
3. Dodaj začine i kratko promešaj.
4. Dodaj sočivo, tahini i limunov sok.
5. Sve izblendaj u paštetu srednje fine teksture.
6. Prebaciti u posudu ili teglu, poklopiti ili prekriti. Ostaviti u frižideru najmanje 1 sat da se stegne i ukusi povežu.
Ako želiš čvršću teksturu, možeš je držati i duže (2–3 sata) pre služenja.
7. Može se služiti hladna direktno iz frižidera ili kratko izvađena da omekša tekstura.
Čuvanje:
U frižideru može da stoji 3–4 dana u zatvorenoj posudi.
Opis
Ova pašteta od zelenog sočiva i šampinjona je biljna, hranljiva i zasitna namirnica bogatog, zemljanog ukusa. Sočivo daje punu strukturu i proteine, dok pečurke doprinose umami aromi i sočnosti. Tahini ili biljni puter obezbeđuju kremastu teksturu i zdrave masti, a limunov sok blagu kiselost koja balansira ceo ukus. Nakon hlađenja u frižideru, pašteta se dodatno steže i postaje lako maziva, idealna za svakodnevnu upotrebu.
Upotreba:
- Namaz za hleb, tost, tortilje, integralna peciva i krekere
- punjenje za sendviče i rolnice
- dodatak uz sveže ili grilovano povrće
- namaz za slane palačinke ili integralne lepinje
- baza za veganske kanapee i predjela
Nutritivne vrednosti (po 1 porciji (1/6 ukupne količine):
Energija: 155 kcal
Ugljeni hidrati: 11 g
od toga šećeri: 2 g
Proteini: 6 g
Masti: 10 g
od toga zasićene masti: 1,3 g
Holesterol: 0 mg
So: 250 mg
Vlakna: 4 g
Vitamin A: 25 µg
Vitamin E: 1,5 mg
Vitamin B1 (tiamin): 0,15 mg
Vitamin B2 (riboflavin): 0,12 mg
Vitamin B3 (niacin): 1,8 mg
Vitamin B6: 0,2 mg
Folat (vitamin B9): 80 µg
Gvožđe: 2 mg
Magnezijum: 40 mg
Kalijum: 350 mg
Cink: 1 mg
Selen: 5 µg
Zdravstveni benefiti:
- doprinosi osećaju sitosti zahvaljujući kombinaciji proteina i vlakana
; podržava zdravlje digestivnog sistema
- pomaže u regulaciji nivoa šećera u krvi
- doprinosi zdravlju srca zahvaljujući niskom sadržaju zasićenih masti
- bogata biljnim gvožđem, važno za energiju i koncentraciju
- pogodna za ishranu sa smanjenim unosom holesterola
Za koga je dobro?
- za osobe koje se hrane vegetarijanski ili veganski
- za decu i odrasle kao nutritivno bogat namaz
- za osobe koje poste
- za one koji žele da smanje unos mesa
- za osobe sa povišenim holesterolom
- za sve koji žele jednostavan, domaći i zasitan biljni obrok
Ingredients (for about 6 portions): 200 g of cooked green or cooked brown lentils, 250 g of mushrooms, 120 g of onion (1 medium), 3 tablespoons of olive oil, 1 clove of garlic, 2 tablespoons (40 g) of tahini or vegan hard butter, ¼ teaspoon of salt, ¼ teaspoon of pepper, ½ teaspoon of smoked paprika, pinch of ground cumin or garlic powder, 1 tablespoon of lemon juice.
Preparation:
0. Peel and finely chop the onion and garlic. Clean the mushrooms and cut them into leaves. Cook brown lentils or cook green lentils.
1. Sauté onion in oil at medium temperature (4) for 5 minutes, add mushrooms and garlic.
2. Fry until the mushrooms release water and the liquid evaporates (8–10 minutes).
3. Add spices and stir briefly.
4. Add lentils, tahini and lemon juice.
5. Blend everything into a pate of medium fine texture.
6. Transfer to a container or jar, covered with a lid. Leave in the fridge for at least 1 hour to set and the flavors to combine.
If you want a firmer texture, you can keep it longer (2-3 hours) before serving.
7. It can be served cold directly from the fridge or taken out briefly to soften the texture.
Keeping:
It can stay in the fridge for 3-4 days in a closed container.
Description
This green lentil and mushroom pâté is a plant-based, nutritious and filling food with a rich, earthy taste. Lentils provide full structure and protein, while mushrooms add umami flavor and juiciness. Tahini or plant-based butter provide a creamy texture and healthy fats, and lemon juice provides a slight acidity that balances the whole taste. After cooling in the fridge, the pate tightens further and becomes easily spreadable, ideal for everyday use.
Using:
- Spread for bread, toast, tortillas, integral pastries and crackers
- filling for sandwiches and rolls
- addition to fresh or grilled vegetables
- spread for savory crepes and pancakes or integral buns
- base for vegan canapés and appetizers
Nutritional values (per 1 portion (1/6 of the total amount):
Energy: 155 kcal
Carbohydrates: 11 g
of which sugars: 2 g
Proteins: 6 g
Fats: 10 g
of which saturated fat: 1.3 g
Cholesterol: 0 mg
Salt: 250 mg
Fiber: 4 g
Vitamin A: 25 µg
Vitamin E: 1.5 mg
Vitamin B1 (thiamine): 0.15 mg
Vitamin B2 (riboflavin): 0.12 mg
Vitamin B3 (niacin): 1.8 mg
Vitamin B6: 0.2 mg
Folate (vitamin B9): 80 µg
Iron: 2 mg
Magnesium: 40 mg
Potassium: 350 mg
Zinc: 1 mg
Selenium: 5 µg
Health benefits:
- contributes to the feeling of satiety thanks to the combination of protein and fiber
- supports the health of the digestive system
- helps regulate blood sugar levels
- contributes to heart health thanks to the low content of saturated fat
- rich in vegetable iron, important for energy and concentration
- suitable for diet with reduced cholesterol intake
Who is it good for?
- for people who eat vegetarian or vegan food
- for children and adults as a nutritionally rich spread
- for people who are fasting
- for those who want to reduce meat intake
- for people with high cholesterol
- for everyone who wants a simple, homemade and filling plant-based meal
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