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[title] => Jeftine, zasitne i jako, jako zdrave: puno je razloga zašto treba često jesti mahunarke, a jedan od njih je i ovaj recept
[alias] => jeftine-zasitne-i-jako-jako-zdrave-puno-je-razloga-zasto-treba-cesto-jesti-mahunarke-a-jedan-od-njih-je-i-ovaj-recept
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Jeste li već čuli savjet da bismo što češće trebali jesti mahunarke? Ako ih volite i često ih jedete činite sebi puno dobra, jer osim što su jako ukusne, mahunarke poput graha, leće, slanutka i graška su ključne u zdravoj prehrani i imaju mnoge dobrobiti za organizam, a pored toga su raznovrsne, mogu se pripremiti na mali miljun načina, dugog su roka trajanja i poprilično su jeftine.
Mahunarke su pažnju zaslužile svojim obiljem vrijednih hranjivih sastojaka kao što su proteini, vlakna, B-vitamini, željezo, folna kiselina, kalcij, kalij, fosfor i cinkom. Jako je zgodno i to što većina mahunarki također ima malo masti, zbog čega su niskokalorične, a zahvaljujući obilju vlakana i proteina tijelo polako koristi ugljikohidrate iz mahunarki pa smo nakon što pojedemo obrok koji sadrži ovu vrijednu namirnicu dugo siti.
Prema nekim istraživanjima, konzumiranje mahunarki može pomoći u snižavanju šećera u krvi i krvnog tlaka. Pored toga, mahunarke sadrže antioksidanse koji pomažu u sprječavanju oštećenja stanica i borbi protiv bolesti, dok vlakna i druge hranjive tvari iz te namirnice pogoduju probavnom sustavu te čak mogu pomoći u prevenciji raka probavnog sustava.
Raznovrsne i jako zdrave mahunarke mogu se pripremiti, kao što smo spomenuli, na mali milijun načina - zvijezde su ukusnih variva i juha, obožavamo ih kuhane sa suhomesnatim proizvodima, super su na salatu i kao nadjev za tortille, od njih se izrađuju preukusni namazi, vrlo uspješno zamjenjuju meso u vegetarijanskim burgerima... eto vam sasvim dovoljno ideja za što češću konzumaciju ove male prirodne riznice zdravlja, a ako nas pitate, jedno od najboljih i najjednostavnijih jela koja se od njih mogu pripremiti je paštafažol - jeftino, krepko i ukusno jelo kao stvoreno za ovo doba godine.
Paštafažol
Sastojci:
450 g kuhanog graha (može i iz konzerve)
150 g tjestenine penne ili ditalini
80 g pancete
1 luk
2 češnja češnjaka
1 mrkva
1/4 stabljike celera
1 žlica konšerve
1 litra temeljca po želji
2 žlice maslinova ulja
malo ružmarina ili timijana
grubo ribani parmezan
sol, papar
Priprema:
Ako koristite suhi grah, prethodno ga namočite preko noći. Skuhajte ga na uobičajen način, po želji uz dodatak lovora ili drugog začina. Kuhajtev ag dok ne omekša, sat do dva. Ako koristite konzervirani, samo ga procijedite.
Na maslinovom ulju prepržite nasjeckanu pancetu, dodajte joj nasjeckani luk i miješajte dok ne postane staklast. Dodajte usitnjeni češnjak, celer i mrkvu. Kad se povrće karamelizira dodajte i konšervu, promiješajte pa zalijte temeljcem.
Kuhajte dok povrće ne omekša pa ubacite grah, začine i tjesteninu. Povremeno promiješajte da se tjestenina ne zalijepi za dno.
Kad je tjestenina kuhana, provjerite treba li jelo još začiniti, a zatim ga podijelite u tanjure i pospite grubo ribanim parmezanom.
Pratite Stil na Instagramu i Facebooku!
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A bowl of minestrone soup with crackers on rustic/ vintage background
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Jeste li već čuli savjet da bismo što češće trebali jesti mahunarke? Ako ih volite i često ih jedete činite sebi puno dobra, jer osim što su jako ukusne, mahunarke poput graha, leće, slanutka i graška su ključne u zdravoj prehrani i imaju mnoge dobrobiti za organizam, a pored toga su raznovrsne, mogu se pripremiti na mali miljun načina, dugog su roka trajanja i poprilično su jeftine.
Mahunarke su pažnju zaslužile svojim obiljem vrijednih hranjivih sastojaka kao što su proteini, vlakna, B-vitamini, željezo, folna kiselina, kalcij, kalij, fosfor i cinkom. Jako je zgodno i to što većina mahunarki također ima malo masti, zbog čega su niskokalorične, a zahvaljujući obilju vlakana i proteina tijelo polako koristi ugljikohidrate iz mahunarki pa smo nakon što pojedemo obrok koji sadrži ovu vrijednu namirnicu dugo siti.
Prema nekim istraživanjima, konzumiranje mahunarki može pomoći u snižavanju šećera u krvi i krvnog tlaka. Pored toga, mahunarke sadrže antioksidanse koji pomažu u sprječavanju oštećenja stanica i borbi protiv bolesti, dok vlakna i druge hranjive tvari iz te namirnice pogoduju probavnom sustavu te čak mogu pomoći u prevenciji raka probavnog sustava.
Raznovrsne i jako zdrave mahunarke mogu se pripremiti, kao što smo spomenuli, na mali milijun načina - zvijezde su ukusnih variva i juha, obožavamo ih kuhane sa suhomesnatim proizvodima, super su na salatu i kao nadjev za tortille, od njih se izrađuju preukusni namazi, vrlo uspješno zamjenjuju meso u vegetarijanskim burgerima... eto vam sasvim dovoljno ideja za što češću konzumaciju ove male prirodne riznice zdravlja, a ako nas pitate, jedno od najboljih i najjednostavnijih jela koja se od njih mogu pripremiti je paštafažol - jeftino, krepko i ukusno jelo kao stvoreno za ovo doba godine.
Paštafažol
Sastojci:
450 g kuhanog graha (može i iz konzerve)
150 g tjestenine penne ili ditalini
80 g pancete
1 luk
2 češnja češnjaka
1 mrkva
1/4 stabljike celera
1 žlica konšerve
1 litra temeljca po želji
2 žlice maslinova ulja
malo ružmarina ili timijana
grubo ribani parmezan
sol, papar
Priprema:
Ako koristite suhi grah, prethodno ga namočite preko noći. Skuhajte ga na uobičajen način, po želji uz dodatak lovora ili drugog začina. Kuhajtev ag dok ne omekša, sat do dva. Ako koristite konzervirani, samo ga procijedite.
Na maslinovom ulju prepržite nasjeckanu pancetu, dodajte joj nasjeckani luk i miješajte dok ne postane staklast. Dodajte usitnjeni češnjak, celer i mrkvu. Kad se povrće karamelizira dodajte i konšervu, promiješajte pa zalijte temeljcem.
Kuhajte dok povrće ne omekša pa ubacite grah, začine i tjesteninu. Povremeno promiješajte da se tjestenina ne zalijepi za dno.
Kad je tjestenina kuhana, provjerite treba li jelo još začiniti, a zatim ga podijelite u tanjure i pospite grubo ribanim parmezanom.
Pratite Stil na Instagramu i Facebooku!
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20. svibanj 2024 01:03
