{"id":187407,"title":"Sayur buncis","modified":"2026-10-06T11:36:22+02:00","plain":"Un sayur buncis cu un con\u021binut redus de carbohidra\u021bi: fasole verde fiart\u0103 la foc mic \u00eentr-un sos de cocos aromat cu usturoi, ceap\u0103 \u0219i limet\u0103 kaffir.\n\n\n\nFasolea verde se desface sub lingur\u0103, \u00eenvelit\u0103 \u00eentr-un sos cald de cocos, \u00een care usturoiul, ceapa \u0219i limeta kaffir aduc note s\u0103rate, dulci \u0219i citrice. Sayur buncis este un preparat din fasole verde fiart\u0103 la foc mic \u00eentr-un sos de cocos, u\u0219or de preg\u0103tit \u00eentr-o sear\u0103 din timpul s\u0103pt\u0103m\u00e2nii. Pentru 2 persoane, calcula\u021bi aproximativ 10 minute pentru preg\u0103tire \u0219i 20 de minute pentru g\u0103tire. Aceast\u0103 re\u021bet\u0103 face parte din colec\u021bia mea de feluri principale keto.\n\n\n\nCe este sayur buncis?\n\n\n\nSayur buncis este un preparat din fasole verde fiart\u0103 la foc mic \u00eentr-un sos de cocos, cu o baz\u0103 de ceap\u0103, usturoi \u0219i, dup\u0103 gust, pu\u021bin ardei iute. Gustul s\u0103u s\u0103rat \u0219i intens provine de la trassi, o past\u0103 de creve\u021bi fermentat\u0103, de la c\u00e2teva pic\u0103turi de sos de pe\u0219te f\u0103r\u0103 zah\u0103r sau de la ambele; aceste adaosuri intensific\u0103 gustul s\u0103rat \u0219i gustul umami, f\u0103r\u0103 s\u0103 domine sosul.\n\n\n\nPentru dou\u0103 persoane, preg\u0103ti\u021bi 150 g de fasole verde, o ceap\u0103, doi c\u0103\u021bei de usturoi, pu\u021bin ghimbir \u0219i galangal, una sau dou\u0103 frunze de limet\u0103 kaffir, 25 g de crem\u0103 solid\u0103 de cocos \u0219i o lingur\u0103 de ulei de cocos. Sosul \u00eenvele\u0219te fasolea f\u0103r\u0103 s\u0103 o \u00eengreuneze, iar frunzele de limet\u0103 kaffir se scot \u00eenainte de servire.\n\n\n\nDe \u00eencercat \u0219i: Pui cu sparanghel.\n\n\n\nContextul \u0219i echilibrul preparatului\n\n\n\nAcest preparat din legume \u00een sos provine din buc\u0103t\u0103ria indonezian\u0103 de zi cu zi: o m\u00e2ncare g\u0103tit\u0103 rapid la foc mic, conceput\u0103 s\u0103 \u00eenso\u021beasc\u0103 o garnitur\u0103 care absoarbe bine sosul. Al\u0103turi de orez de conopid\u0103, o variant\u0103 mai pu\u021bin lichid\u0103 \u00ee\u0219i p\u0103streaz\u0103 mai bine consisten\u021ba \u00een farfurie.\n\n\n\nCantitatea de ap\u0103 determin\u0103 consisten\u021ba sosului. Cu aproximativ 300 ml, acesta r\u0103m\u00e2ne fluid \u0219i din bel\u0219ug; cu aproximativ 200 ml, se \u00eengroa\u0219\u0103 \u0219i este mai potrivit pentru o mas\u0103 s\u0103rac\u0103 \u00een carbohidra\u021bi. \u00cen aceste propor\u021bii, o por\u021bie con\u021bine 16 g de carbohidra\u021bi ne\u021bi, garnitura av\u00e2nd o influen\u021b\u0103 important\u0103 asupra echilibrului final.\n\n\n\nIngredientele principale\n\n\n\nFasolea verde este ingredientul central al preparatului. Soiurile cu p\u0103st\u0103i sub\u021biri se g\u0103tesc mai repede \u0219i r\u0103m\u00e2n mai fragede, \u00een timp ce fasolea obi\u0219nuit\u0103 necesit\u0103 mai mult timp. T\u0103iate \u00een buc\u0103\u021bi de aproximativ 2 cm, p\u0103st\u0103ile se g\u0103tesc uniform: calcula\u021bi aproximativ 15 minute pentru cele sub\u021biri \u0219i mai degrab\u0103 20 p\u00e2n\u0103 la 25 de minute pentru cele obi\u0219nuite.\n\n\n\n\u00cen aceea\u0219i not\u0103: Tartar de hering.\n\n\n\nCeapa c\u0103lit\u0103 \u00een ulei de cocos formeaz\u0103 baza dulceag\u0103, usturoiul aduce o not\u0103 pronun\u021bat\u0103, iar jum\u0103tatea de ardei iute ro\u0219u ofer\u0103 o iu\u021beal\u0103 moderat\u0103 \u0219i poate fi omis\u0103. Ghimbirul aduce o iu\u021beal\u0103 vie, iar galangalul, cu arom\u0103 r\u0103\u0219inoas\u0103 \u0219i u\u0219or citric\u0103, completeaz\u0103 gustul f\u0103r\u0103 s\u0103 \u00eel domine. Crema solid\u0103 de cocos d\u0103 consisten\u021b\u0103: m\u0103run\u021bit\u0103, se tope\u0219te repede \u0219i leag\u0103 apa \u00een care fierbe fasolea, iar aceasta nu poate fi \u00eenlocuit\u0103 cu o cantitate egal\u0103 de crem\u0103 lichid\u0103.\n\n\n\nSupa concentrat\u0103 pudr\u0103 aduce sare \u0219i un gust rotund; se poate folosi \u0219i sup\u0103 de pui f\u0103cut\u0103 \u00een cas\u0103. Trassi ofer\u0103 un gust marin intens, iar sosul de pe\u0219te o not\u0103 s\u0103rat\u0103 pronun\u021bat\u0103; deoarece sunt deja s\u0103rate, ajusta\u021bi asezonarea dup\u0103 ce gusta\u021bi. Pentru o variant\u0103 vegetal\u0103, omite\u021bi-le, folosi\u021bi o sup\u0103 de legume \u0219i ad\u0103uga\u021bi umami cu miso alb f\u0103r\u0103 gluten sau cu taotjo, verific\u00e2ndu-le compozi\u021bia.\n\n\n\nO alt\u0103 re\u021bet\u0103 \u00een acela\u0219i spirit: Sayur lodeh.\n\n\n\nRepere tehnice \u0219i servire\n\n\n\nC\u0103li\u021bi mai \u00eent\u00e2i ceapa, apoi usturoiul, ardeiul iute \u0219i frunzele de limet\u0103 kaffir: aceast\u0103 baz\u0103 aromatizeaz\u0103 uleiul, apoi fasolea. M\u0103run\u021bi\u021bi crema solid\u0103 de cocos \u00een tigaie \u0219i men\u021bine\u021bi o fierbere u\u0219oar\u0103, pentru ca fasolea s\u0103 se fr\u0103gezeasc\u0103 f\u0103r\u0103 ca sosul s\u0103 scad\u0103 prea repede. Apa se adaug\u0103 \u00een cantit\u0103\u021bi mici, iar un strop de ap\u0103 fierbinte ajut\u0103 la continuarea fierberii dac\u0103 sosul se \u00eengroa\u0219\u0103 prea devreme.\n\n\n\nPentru alte idei cu pu\u021bini carbohidra\u021bi, r\u0103sfoi\u021bi toate re\u021betele mele keto.\n\n\n\nTextura urm\u0103rit\u0103 este cea a unor p\u0103st\u0103i bine p\u0103trunse, f\u0103r\u0103 un miez tare, crud. La servire, orezul de conopid\u0103 reduce cantitatea de carbohidra\u021bi, iar un ou marinat completeaz\u0103 bine masa. L\u0103sa\u021bi resturile s\u0103 se r\u0103ceasc\u0103 \u00eenainte de a le p\u0103stra la frigider \u00eentr-un recipient ermetic, re\u00eenc\u0103lzi\u021bi-le u\u0219or cu pu\u021bin\u0103 ap\u0103 dac\u0103 sosul s-a \u00eengro\u0219at \u0219i evita\u021bi re\u00eenc\u0103lzirile repetate.\n\n\n\n\n\n\tSayur buncis\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g de fasole verde cu p\u0103st\u0103i sub\u021biri (sau 150 g de fasole verde)1 ceap\u01032 c\u0103\u021bei de usturoi0.5 ardei iute ro\u0219u (chili sau spaniol)0.5 p\u00e2n\u0103 la 1 linguri\u021b\u0103 de sup\u0103 concentrat\u0103 pudr\u010325 g de crem\u0103 de cocos solid\u01030.5 cm de trassic\u00e2teva pic\u0103turi de sos de pe\u0219te (f\u0103r\u0103 zah\u0103r)o buc\u0103\u021bic\u0103 de ghimbir (proasp\u0103t)o buc\u0103\u021bic\u0103 de galangal (proasp\u0103t)1 sau 2 frunze de limet\u0103 kaffir (djeroek poeroet)1 lingur\u0103 de ulei de cocos (pentru g\u0103tit)300 ml de ap\u0103 (pentru un sos lichid, de servit cu orez sau t\u0103i\u021bei f\u0103r\u0103 gluten; sau 200 ml de ap\u0103, pentru un sos mai sc\u0103zut, de servit cu orez de conopid\u0103)\t\n\t\n\t\t\u00cencinge\u021bi tigaia \u0219i ad\u0103uga\u021bi uleiul. T\u0103ia\u021bi ceapa \u00een jum\u0103t\u0103\u021bi de rondele \u0219i c\u0103li\u021bi-o. Zdrobi\u021bi usturoiul, t\u0103ia\u021bi ardeiul iute \u00een buc\u0103\u021bele \u0219i ad\u0103uga\u021bi-le pe am\u00e2ndou\u0103. C\u0103li\u021bi frunzele de limet\u0103 kaffir \u00eempreun\u0103 cu celelalte ingrediente.Sp\u0103la\u021bi fasolea, \u00eendep\u0103rta\u021bi capetele \u0219i t\u0103ia\u021bi-o \u00een buc\u0103\u021bi de aproximativ 2 cm. Nu \u00eemi place prea mult fasolea verde obi\u0219nuit\u0103 \u0219i folosesc fasole verde cu p\u0103st\u0103i sub\u021biri. Singura diferen\u021b\u0103 este c\u0103 fasolea verde obi\u0219nuit\u0103 trebuie l\u0103sat\u0103 s\u0103 fiarb\u0103 \u00een\u0103bu\u0219it pu\u021bin mai mult. Ad\u0103uga\u021bi-o \u00een tigaie.Pres\u0103ra\u021bi supa concentrat\u0103 pudr\u0103 peste fasole. Pune\u021bi ap\u0103 fierbinte \u00eentr-o can\u0103 (nu \u00eenc\u0103 toat\u0103 apa) \u0219i turna\u021bi pu\u021bin peste fasole. Desigur, pute\u021bi folosi \u0219i sup\u0103 (de oase) f\u0103cut\u0103 \u00een cas\u0103. Mi se pare c\u0103 supa de pui se potrive\u0219te cel mai bine cu sajoer de fasole verde.F\u0103r\u00e2mi\u021ba\u021bi crema de cocos solid\u0103 \u0219i l\u0103sa\u021bi-o s\u0103 se dizolve \u00een sos. Reduce\u021bi pu\u021bin focul \u0219i l\u0103sa\u021bi s\u0103 fiarb\u0103 \u00een\u0103bu\u0219it p\u00e2n\u0103 c\u00e2nd fasolea este g\u0103tit\u0103. Aproximativ un sfert de or\u0103 pentru fasolea verde cu p\u0103st\u0103i sub\u021biri, pu\u021bin mai mult dac\u0103 o dori\u021bi foarte fraged\u0103. Iar pentru fasolea verde obi\u0219nuit\u0103, 20 p\u00e2n\u0103 la 25 de minute.Ad\u0103uga\u021bi pu\u021bin\u0103 ap\u0103 de fiecare dat\u0103 c\u00e2nd sosul devine prea gros. Astfel evita\u021bi ca sosul s\u0103 r\u0103m\u00e2n\u0103 prea lichid. Scoate\u021bi frunzele de limet\u0103 kaffir \u00eenainte de servire.\t\n\t\n\t\tSajoer este un sos lichid cu legume, \u00een acest caz fasole verde. Sosul lichid p\u0103trunde delicios \u00een orez sau nasi. \u00cens\u0103 \u00eentr-o alimenta\u021bie s\u0103rac\u0103 \u00een carbohidra\u021bi exist\u0103 ceva mai pu\u021bine alimente bogate \u00een amidon care s\u0103 absoarb\u0103 sosul. De aceea, las sosul pu\u021bin mai gros atunci c\u00e2nd g\u0103tesc cu un con\u021binut sc\u0103zut\/moderat de carbohidra\u021bi. Dac\u0103 dori\u021bi, pute\u021bi folosi \u0219i foarte pu\u021bin\u0103 past\u0103 concentrat\u0103 de ro\u0219ii pentru a \u00eengro\u0219a sosul.\nFolosi\u021bi ulei de cocos extravirgin ecologic. Nu este rafinat \u0219i are \u00eentr-adev\u0103r mirosul \u0219i gustul nucii de cocos.\nDelicios cu orez (de conopid\u0103) \u0219i un ou mic fiert tare.\nPentru o variant\u0103 paleo strict\u0103, AIP \u0219i f\u0103r\u0103 solanacee, omite\u021bi ardeiul iute ro\u0219u.\nPentru o variant\u0103 f\u0103r\u0103 creve\u021bi, p\u0103stra\u021bi sosul de pe\u0219te \u0219i elimina\u021bi trassi ; pentru o variant\u0103 f\u0103r\u0103 pe\u0219te, p\u0103stra\u021bi trassi \u0219i elimina\u021bi sosul de pe\u0219te ; pentru o variant\u0103 vegan\u0103, \u00eenlocui\u021bi-le pe am\u00e2ndou\u0103 cu miso alb f\u0103r\u0103 gluten sau cu taotjo.\nUstensile : Tig\u0103i\/crati\u021be cu capac, spatule, mojar, cu\u021bit bine ascu\u021bit.\n\t\n\t\n\t\tAccompagnementindon\u00e9sienne","_links":{"self":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/187407","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=187407"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/187407\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media\/184790"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media?parent=187407"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/categories?post=187407"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/tags?post=187407"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}