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Яхния от червена леща

Бобовите храни са важна част от седмичното меню от най-ранна възраст. Те са суперхрана, типична за региона и културата ни и присъстват на трапезата ни от хилядолетия. Лещата е основен представил на тази хранителна група. С високото си съдържание на растителни протеини, желязо и фолати, тя е цяло съкровище.

За една от любимите ни постни яхнии – любима както в професионалната, така и в домашната ни кухня, използваме червена леща като основа, тъй като е по-подходяща за развиващата се храносмилателна система. Тя е обелена от люспата и лесна за усвояване от най-малките, но също така от бременни, кърмещи жени и хора с чувствителен стомах.

За да е по-пълноценна на енергия, в яхнията добавяме кафяв ориз. Препоръчваме я за разнообразие на зърнените храни, тъй като към нея не е необходимо да се сервира хляб – традиционният източник на въглехидрати в храненето ни.

Яхнията е изключително подходяща и при нужда от безглутенова диета.

Съставки, за 2 основни хранения/8 порции:

  • 2 ч.ч. червена леща
  • 1ч.ч. кафяв ориз
  • 10 ч.ч. вода (при пропорции 2:1 за червената леща и 3:1 за кафявия ориз)
  • 1 глава лук
  • 1 малък морков
  • 1/2 чушка
  • 3 с. л. студено пресован зехтин
  • 1 ч.л. чубрица – с тази подправка го готвим в професионалната ни кухня
  • или
  • 1 ч.л. кимион – така го готвим вкъщи
  • Щипка черен пипер
  • Сол на вкус

Начин на приготвяне:

  1. Кафявият ориз се измива и се накисва в хладка вода за няколко часа, за да се отпусне обвивката му;
  2. След това зърното се изтърква с ръце и се мие до избистряне на водата;
  3. Във вряща вода се слагат се зехтинът, кимионът и черния пипер;
  4. Добавят се лукът, морковите и чушката и се варят около 5 мин;
  5. Добавя се накиснатият кафяв ориз и се готви на бавен огън още 30-40 мин;
  6. Червената леща се измива добре на течаща вода и се прибавя към останалите съставки;
  7. Заедно с лещата се добавя и чубрицата, ако тя е предпочетения вкус;
  8. Яхнията се вари още 15 мин или според времето, указано на етикета;
  9. Накрая се добавя солта и яхнията се отстранява от котлона.

Няколко съвета от кухнята:

  • Червената леща е много нежна и е готова за около 15 мин. Бързото ѝ приготвяне в домашни условия я прави отлична за вкусно ястие, замислено в последния момент;
  • От друга страна, кафявият ориз се нуждае от повече предварителна подготовка и по-дълго варене. При него е запазена в голяма степен пълнозърнестата обвивка и задължително се накисва предварително. Също така, е важно да се свари добре при предлагането му на деца в най-ранна възраст – поне 5-10 минути повече от указаното на етикета;
  • Солта слагаме накрая на ястието, за да получим меко сваряване на варивата. Ако я сложим в началото, лещата ще остане твърда.
  • И още няколко думи за червената леща – богата е на желязо и фолиева киселина – съставки, предпазващи от анемия и спомагащи за създаването на нормални червени кръвни клетки. Има високо съдържание на витамин А, както и минералите фосфор и магнезий. Съдържа много висок процент белтъчини, почти колкото тези в най-качествените меса. Не трупа нитрати и токсини в организма.

През зимата е трудно да набавяме необходимото разнообразие от свежи продукти, а от друга страна организмът се нуждае от питателна храна през студените месеци. Затова препоръчваме да обърнете специално внимание на лещата при избор на седмично меню за децата и семейството.

511 thoughts on “Яхния от червена леща

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