{"id":179392,"title":"Tom kha cu ciuperci keto (variant\u0103 vegan\u0103)","modified":"2026-10-02T22:32:43+02:00","plain":"O sup\u0103 thailandez\u0103 cu lapte de cocos, galangal \u0219i lemongrass, \u00een variant\u0103 vegan\u0103 \u0219i s\u0103rac\u0103 \u00een carbohidra\u021bi, gata \u00een cincisprezece minute.\n\n\n\nAroma se elibereaz\u0103 de \u00eendat\u0103 ce galangalul \u0219i lemongrassul ating uleiul \u00eencins. Supa este proasp\u0103t\u0103 \u0219i cremoas\u0103, \u00eembog\u0103\u021bit\u0103 cu ciuperci bine rumenite \u0219i un strop de suc de lime. R\u0103m\u00e2ne vegan\u0103 \u0219i s\u0103rac\u0103 \u00een carbohidra\u021bi, f\u0103r\u0103 s\u0103 piard\u0103 nimic din gustul umami. Ai crede c\u0103 prepararea dureaz\u0103 mult, dar este gata \u00een cincisprezece minute. Aceast\u0103 re\u021bet\u0103 face parte din colec\u021bia mea de supe \u0219i salate keto.\n\n\n\nCe este tom kha cu ciuperci?\n\n\n\nEste o sup\u0103 bogat\u0103 \u0219i parfumat\u0103 cu lapte de cocos, preparat\u0103 pe o baz\u0103 de sup\u0103 foarte aromat\u0103. Galangalul \u00eei d\u0103 o prospe\u021bime piperat\u0103, aproape r\u0103\u0219inoas\u0103, lemongrassul o not\u0103 de l\u0103m\u00e2ie, ardeiul iute iu\u021beal\u0103, iar lime-ul un plus de prospe\u021bime, prin coaj\u0103 sau suc. \u00cen aceast\u0103 variant\u0103, sosul de pe\u0219te, surs\u0103 de umami, este \u00eenlocuit cu sup\u0103 de baz\u0103 de legume sau de ciuperci, sos de soia, tamari, ciuperci bine rumenite \u0219i pu\u021bin\u0103 past\u0103 concentrat\u0103 de ro\u0219ii.\n\n\n\nTextura r\u0103m\u00e2ne cremoas\u0103, f\u0103r\u0103 s\u0103 fie groas\u0103. F\u0103r\u0103 pasare, ingredientele aromatice \u00eei dau textur\u0103, iar ciupercile consisten\u021b\u0103; pasat\u0103 \u00eenainte de ad\u0103ugarea ciupercilor, devine mai fin\u0103 \u0219i mai catifelat\u0103. Pentru varianta cu pui, consulta\u021bi re\u021beta clasic\u0103 de tom kha gai de pe site.\n\n\n\nDe \u00eencercat \u0219i: Sup\u0103 de ciuperci cu mascarpone.\n\n\n\nDe la un tom kha clasic la o variant\u0103 vegan\u0103\n\n\n\nPreparatul reia ingredientele unui tom kha clasic cu ciuperci: lapte de cocos, galangal, lemongrass, frunze de lime kaffir, suc de lime, sos de pe\u0219te, ciuperci \u0219i ardei iute. Ideea este de a ob\u021bine o interpretare vegan\u0103 \u0219i ketogenic\u0103, \u00een spiritul buc\u0103t\u0103riei thailandeze.\n\n\n\nFrunzele de lime kaffir r\u0103m\u00e2n op\u021bionale, iar sosul de pe\u0219te este omis pentru a p\u0103stra re\u021beta vegan\u0103. Valorile nutri\u021bionale sunt calculate cu suc de lime: folosirea exclusiv\u0103 a cojii reduce carbohidra\u021bii \u0219i d\u0103 o sup\u0103 mai pu\u021bin acri\u0219oar\u0103.\n\n\n\nIngredientele principale\n\n\n\nCiupercile conteaz\u0103 la fel de mult ca laptele de cocos. Ciupercile champignon brune, rumenite p\u00e2n\u0103 cap\u0103t\u0103 o culoare intens\u0103, dau consisten\u021b\u0103 c\u0103rnoas\u0103 \u0219i note de alune; ciupercile shiitake adaug\u0103 o arom\u0103 profund\u0103, lemnoas\u0103, care intensific\u0103 gustul umami f\u0103r\u0103 sos de pe\u0219te. Ceapa ro\u0219ie c\u0103lit\u0103 p\u00e2n\u0103 se \u00eenmoaie aduce dulcea\u021b\u0103, ceapa verde o not\u0103 proasp\u0103t\u0103, iar usturoiul intensific\u0103 gustul supei.\n\n\n\n\u00cen aceea\u0219i not\u0103: Salat\u0103 greceasc\u0103.\n\n\n\nGalangalul proasp\u0103t d\u0103 caracterul \"kha\" al preparatului: picant, proasp\u0103t, u\u0219or r\u0103\u0219inos. Ghimbirul aduce o altfel de iu\u021beal\u0103, iar cele dou\u0103 r\u0103d\u0103cini se completeaz\u0103 f\u0103r\u0103 s\u0103 se \u00eenlocuiasc\u0103. Lemongrassul despicat parfumeaz\u0103 supa \u0219i se scoate apoi u\u0219or. Coaja de lime bio se folose\u0219te pentru arom\u0103 f\u0103r\u0103 aciditate, iar sucul pentru a echilibra bog\u0103\u021bia laptelui de cocos; doar coaja este suficient\u0103 pentru o abordare mai strict\u0103.\n\n\n\nPasta concentrat\u0103 de ro\u0219ii aduce un gust rotund \u0219i umami vegetal, turmericul d\u0103 supei o culoare aurie, semin\u021bele de coriandru accentueaz\u0103 notele de citrice, iar boiaua dulce domole\u0219te iu\u021beala ardeiului. O sup\u0103 de baz\u0103 de legume sau de ciuperci, laptele de cocos ne\u00eendulcit, sosul de soia, tamari sau sosul de aminoacizi din cocos aduc gust s\u0103rat \u0219i umami; pentru o variant\u0103 f\u0103r\u0103 gluten, verifica\u021bi eticheta sosului tamari \u0219i a supei de baz\u0103.\n\n\n\nO alt\u0103 re\u021bet\u0103 \u00een acela\u0219i stil: Salat\u0103 de ou\u0103.\n\n\n\nSfaturi tehnice \u0219i servire\n\n\n\nRespecta\u021bi ordinea prepar\u0103rii: c\u0103li\u021bi ceapa \u00een uleiul de cocos p\u00e2n\u0103 se \u00eenmoaie, ad\u0103uga\u021bi usturoiul, ardeiul iute, galangalul, ghimbirul, coaja de lime, condimentele \u0219i pasta concentrat\u0103 de ro\u0219ii, apoi turna\u021bi supa de baz\u0103, laptele de cocos \u0219i sosul de soia. Rumeni\u021bi ciupercile separat, la foc mare \u0219i f\u0103r\u0103 s\u0103 le \u00eengr\u0103m\u0103di\u021bi, \u0219i ad\u0103uga\u021bi-le doar cu una-dou\u0103 minute \u00eenainte de servire. Men\u021bine\u021bi o fierbere u\u0219oar\u0103, deoarece clocotirea puternic\u0103 face ca laptele de cocos s\u0103 se taie. Lua\u021bi \u00een calcul 12 g de carbohidra\u021bi ne\u021bi pe por\u021bie cu suc de lime, pe care s\u0103 \u00eei include\u021bi \u00een aportul zilnic, \u0219i servi\u021bi supa fierbinte, cu coriandru \u0219i rondele de ardei iute.\n\n\n\nPentru alte idei s\u0103race \u00een carbohidra\u021bi, r\u0103sfoi\u021bi toate re\u021betele mele keto.\n\n\n\n\n\n\tTom Kha Hed - Sup\u0103 thailandez\u0103 cu ciuperci, galangal, lime \u0219i lapte de cocos\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t125 g de ciuperci champignon brune125 g de ciuperci shiitake1 petit mic\u0103 ceap\u0103 ro\u0219ie2 fire de ceap\u0103 verde4 c\u0103\u021bei de usturoi1 petit morceau bucat\u0103 mic\u0103 de galangal proasp\u0103t1 petit morceau bucat\u0103 mic\u0103 de ghimbir proasp\u0103t1 tulpin\u0103 de lemongrass proasp\u0103t0.5 ardei iute ro\u0219u1 lime (bio, se folose\u0219te \u0219i coaja)1 \u00e0 2 linguri de past\u0103 de tomate0.5 linguri\u021b\u0103 de turmeric pudr\u0103 (sau o bucat\u0103 mic\u0103 de r\u0103d\u0103cin\u0103 proasp\u0103t\u0103)1 linguri\u021b\u0103 de semin\u021be de coriandru1 linguri\u021b\u0103 de boia de ardei1 priz\u0103 de piper negru300 ml de sup\u0103 de baz\u0103 (de legume, de ciuperci sau de pui)200 ml de lapte de cocos1 strop de sos de soia sau tamari2 linguri de ulei de cocosOp\u021bional4 frunze de lime kaffir (djeroek poeroet)1 leg\u0103tur\u0103 de coriandru proasp\u0103t3 pic\u0103turi de sos de pe\u0219te (f\u0103r\u0103 zah\u0103r) (\u00een acest caz, preparatul nu mai este vegetarian sau vegan)Pentru o variant\u0103 mai s\u0103rac\u0103 \u00een carbohidra\u021bidoar coaj\u0103 de lime (F\u0102R\u0102 suc de lime)\t\n\t\n\t\tT\u0103ia\u021bi ceapa \u00een felii sub\u021biri. C\u0103li\u021bi-o \u00een oal\u0103 cu o lingur\u0103 generoas\u0103 de ulei de cocos, p\u00e2n\u0103 devine translucid\u0103.Zdrobi\u021bi usturoiul cu presa. T\u0103ia\u021bi ardeiul iute ro\u0219u \u00een rondele sub\u021biri (sau jum\u0103t\u0103\u021bi de rondele). P\u0103stra\u021bi pu\u021bin ardei iute ro\u0219u pentru decor. T\u0103ia\u021bi ceapa verde \u00een buc\u0103\u021bi \u0219i pune\u021bi deoparte partea verde-\u00eenchis.Rade\u021bi ghimbirul \u0219i galangalul. Dac\u0103 sunt foarte fibroase, le pute\u021bi t\u0103ia \u00een felii, pe care s\u0103 le scoate\u021bi ulterior.Sp\u0103la\u021bi bine lime-ul \u0219i rade\u021bi coaja. Doar partea verde-g\u0103lbuie, nu \u0219i cea alb\u0103.C\u00e2nd ceapa devine bine translucid\u0103, ad\u0103uga\u021bi usturoiul, ceapa verde \u0219i ardeiul iute ro\u0219u. Apoi ghimbirul, galangalul \u0219i coaja de lime. Apoi condimentele uscate \u0219i pasta de tomate.Deglasa\u021bi cu supa de baz\u0103, laptele de cocos \u0219i sosul de soia (sau sosul de aminoacizi din cocos).Stoarce\u021bi lime-ul \u0219i ad\u0103uga\u021bi sucul.T\u0103ia\u021bi tulpina de lemongrass \u00een dou\u0103 pe lungime, dar l\u0103sa\u021bi baza intact\u0103. Astfel, ve\u021bi putea scoate u\u0219or tulpina ulterior.Dac\u0103 le folosi\u021bi, ad\u0103uga\u021bi acum \u0219i frunzele de lime kaffir \u0219i sosul de pe\u0219te.\u00centre timp, t\u0103ia\u021bi ciupercile \u00een felii pu\u021bin mai groase dec\u00e2t grosimea dorit\u0103 la final. Se vor mai mic\u0219ora. De obicei, ob\u021bin 4 felii dintr-o ciuperc\u0103 ceva mai mic\u0103 \u0219i 5 dintr-una ceva mai mare.Prefer s\u0103 c\u0103lesc ciupercile \u00eentr-o tigaie separat\u0103. La foc iute \u0219i cu o lingur\u0103 generoas\u0103 de ulei. L\u0103sa\u021bi-le s\u0103 se rumeneasc\u0103 bine pe toate p\u0103r\u021bile. \u0218i pune\u021bi-le \u00een sup\u0103 doar la final. Astfel cap\u0103t\u0103 o arom\u0103 pl\u0103cut\u0103, caramelizat\u0103, \u0219i pierd mai pu\u021bin\u0103 ap\u0103. Dac\u0103 nu ave\u021bi loc, c\u0103li\u021bi ciupercile \u00eempreun\u0103 cu ceapa \u00een oal\u0103.Ad\u0103uga\u021bi ciupercile \u00een sup\u0103 cu un minut sau dou\u0103 \u00eenainte de servire. \u00cenainte de a ad\u0103uga ciupercile, pute\u021bi pasa supa cu blenderul. Ve\u021bi ob\u021bine astfel o sup\u0103 fin\u0103 \u0219i cremoas\u0103. Personal, \u00eemi place tocmai s\u0103 simt pu\u021bin\u0103 textur\u0103, a\u0219a c\u0103 o las ca atare.Scoate\u021bi frunzele de lime kaffir \u0219i tulpina de lemongrass din oal\u0103. Turna\u021bi supa \u00een boluri \u0219i decora\u021bi cu o m\u00e2n\u0103 de coriandru proasp\u0103t \u0219i rondele de ardei iute ro\u0219u.\t\n\t\n\t\tValorile nutri\u021bionale sunt calculate cu suc de lime. Folosirea doar a cojii reduce cantitatea de carbohidra\u021bi cu cel mult 5 grame.\nUstensile: oal\u0103, tigaie mare f\u0103r\u0103 PFAS (op\u021bional), r\u0103z\u0103toare (cu patru fe\u021be), pres\u0103 de usturoi, blender vertical (op\u021bional).\n\t\n\t\n\t\tSoupes et bouillonsTha\u00eflandaise","_links":{"self":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/179392","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/comments?post=179392"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/179392\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media\/178341"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media?parent=179392"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/categories?post=179392"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/tags?post=179392"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}