Main courseVegetarian€€

Kremni polnozrnati rezanci s sezamovim prelivom in hrustljavo zelenjavo

Pripravite hitre in zdrave sezamove rezance v manj kot 20 minutah. Ta veganski recept združuje bogat okus tahinija, svežino kumar in hranljivost polnozrnatih testenin za popolno lahko kosilo.

Prep time
13 min
Cook time
10 min
Total time
23 min
Servings
2

Recipe

Za rezance in zelenjavo

Pasta, dry, whole grain, spaghetti
180 g
Cucumber, with peel, raw
0.5 large
Carrots, mature, raw
1 medium
Green onion, (scallion), bulb and greens, root removed, raw
2 medium
Seeds, sesame seeds, whole, roasted and toasted
1 tbsp

Za sezamovo omako

Seeds, sesame butter, tahini, from roasted and toasted kernels (most common type)
3 tbsp
Soy sauce made from soy (tamari)
2 tbsp
Oil, sesame, salad or cooking
1 tbsp
RICE VINEGAR, RICE
1 tbsp
Syrups, maple
1 tsp
Garlic, raw
1 clove
Ginger root, raw
1 tsp
Water
3 tbsp

Per servingTotal
Calories:291.6 kcal583.2 kcal
Protein:7.9 g15.7 g
Carbohydrates:17.2 g34.3 g
Fiber:5.1 g10.1 g
Water:156.8 ml313.5 ml
Fat:23.4 g46.8 g
Micronutrients
Sugar:5.4 g10.8 g
Saturated fat:3.3 g6.6 g
Cholesterol:0 mg0 mg
Sodium:898.8 mg1797.6 mg
Potassium:844.1 mg1688.2 mg
Calcium:239 mg478 mg
Iron:8.1 mg16.2 mg
Magnesium:183.6 mg367.2 mg
Zinc:4.7 mg9.3 mg
Phosphorus:591.6 mg1183.2 mg
Vitamin C:5.2 mg10.3 mg
Vitamin A:256.2 µg512.4 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg

Instructions

1
V loncu zavrite soljeno vodo in skuhajte rezance po navodilih na embalaži (al dente).
2
Medtem ko se rezanci kuhajo, v veliki skledi zmešajte tahini, sojino omako, sezamovo olje, rižev kis, javorjev sirup, česen in ingver. Mešajte z metlico, dokler omaka ni popolnoma gladka.
3
Postopoma dodajajte toplo vodo (lahko uporabite vodo od kuhanja testenin), dokler ne dobite kremne, tekoče teksture, ki bo lepo prekrila rezance.
4
Kuhane rezance odcedite in jih takoj, še vroče, stresite v skledo z omako. Dobro premešajte, da se vsak rezanec ovije v preliv.
5
Dodajte narezane kumare in korenček ter ponovno na hitro premešajte.
6
Jed razdelite v skledi, posujte z mlado čebulo in sezamovimi semeni. Postrezite toplo ali sobne temperature.

Nutritional benefits

Zaradi visoke vsebnosti sezama in polnozrnatih žit, ta obrok zagotavlja bogat vir kalcija in vlaknin, ki podpirajo zdravje kosti in urejeno prebavo.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.