{"id":187938,"title":"Sayur lodeh","modified":"2026-10-06T13:18:49+02:00","plain":"O tocan\u0103 indonezian\u0103 de legume \u00eentr-o sup\u0103 cu lapte de cocos, aromat\u0103 cu galangal, curcuma \u0219i limet\u0103 makrut.\n\n\n\nLaptele de cocos \u00eenv\u0103luie legumele \u00eentr-o textur\u0103 u\u0219oar\u0103 \u0219i cremoas\u0103, \u00eenviorat\u0103 de galangalul r\u0103\u0219inos, curcuma aurie, ghimbirul intens, iarba de l\u0103m\u00e2ie \u0219i limeta makrut. Trassi \u0219i sosul de pe\u0219te dau supei un gust marin \u0219i s\u0103rat, iar legumele r\u0103m\u00e2n fragede f\u0103r\u0103 s\u0103 se destrame. Aceast\u0103 tocan\u0103 aromat\u0103 necesit\u0103 aproximativ 30 de minute de g\u0103tire \u0219i are un con\u021binut redus de carbohidra\u021bi, cu 9 g de carbohidra\u021bi ne\u021bi per por\u021bie. G\u0103si\u021bi aceast\u0103 re\u021bet\u0103 al\u0103turi de preparatele mele keto.\n\n\n\nCe este sayur lodeh?\n\n\n\n\u00cen buc\u0103t\u0103ria indonezian\u0103 de zi cu zi, sayur lodeh este o tocan\u0103 de legume servit\u0103 cu mult\u0103 sup\u0103 cu lapte de cocos. Compozi\u021bia sa variaz\u0103 \u00een func\u021bie de ce se g\u0103se\u0219te la pia\u021b\u0103, de anotimp \u0219i de preferin\u021be, dar ideea r\u0103m\u00e2ne aceea\u0219i: legume t\u0103iate buc\u0103\u021bi, mult sos, ingrediente aromatice proaspete \u0219i o dulcea\u021b\u0103 de cocos care le leag\u0103 pe toate.\n\n\n\nPreparatul are la baz\u0103 un boemboe, o past\u0103 aromatic\u0103 pisat\u0103 \u00een care usturoiul se combin\u0103 cu ghimbirul, galangalul \u0219i curcuma proasp\u0103t\u0103, uneori cu pu\u021bin ardei iute. Frunzele de limet\u0103 makrut \u0219i de daun salam, precum \u0219i buc\u0103\u021bile de iarb\u0103 de l\u0103m\u00e2ie, aromeaz\u0103 sosul prin infuzare; num\u0103ra\u021bi-le pentru a le putea scoate pe toate \u00eenainte de servire. Laptele de cocos \u0219i pu\u021bin\u0103 crem\u0103 solid\u0103 de cocos, numit\u0103 santen, dau o textur\u0103 catifelat\u0103, \u00een timp ce trassi \u0219i sosul de pe\u0219te aduc gustul s\u0103rat \u0219i umami.\n\n\n\nDescoperi\u021bi \u0219i: Pulpe de pui la gr\u0103tar.\n\n\n\nUn preparat pentru familie, u\u0219or de adaptat\n\n\n\nSayur lodeh face parte dintre acele re\u021bete de familie servite \u00eentr-un vas mare, \u00een mijlocul mesei, cu un polonic. Un wok ad\u00e2nc sau o tigaie ad\u00e2nc\u0103 este potrivit\u0103 pentru ingredientele aromatice, supa cu cocos \u0219i legumele; dac\u0103 tigaia este prea pu\u021bin ad\u00e2nc\u0103, e mai bine s\u0103 termina\u021bi fierberea la foc mic \u00eentr-o oal\u0103.\n\n\n\nAceast\u0103 variant\u0103 reune\u0219te conopid\u0103, varz\u0103 alb\u0103, morcov, ardei gras \u0219i p\u0103st\u0103i de maz\u0103re mangetout, t\u0103iate \u00een buc\u0103\u021bi uniforme pentru o g\u0103tire omogen\u0103. Gustul vine de la trassi, sosul de pe\u0219te, galangalul proasp\u0103t \u0219i frunzele de limet\u0103 makrut, care echilibreaz\u0103 dulcea\u021ba, notele citrice, iu\u021beala \u0219i aromele marine profunde. Trassi, o past\u0103 de creve\u021bi fermenta\u021bi, \u0219i sosul de pe\u0219te fac ca preparatul s\u0103 nu fie vegetarian.\n\n\n\nIngredientele principale\n\n\n\nLegumele c\u00e2nt\u0103resc \u00een total 600 g. Conopida, 150 g, d\u0103 volum \u0219i consisten\u021b\u0103, iar buche\u021belele sale absorb bine sosul de cocos; varza alb\u0103, 125 g, adaug\u0103 o dulcea\u021b\u0103 discret\u0103 \u0219i o textur\u0103 fraged\u0103. Morcovul, 125 g, coloreaz\u0103 preparatul \u0219i \u00eendulce\u0219te gustul supei; poate fi omis pentru o variant\u0103 \u0219i mai s\u0103rac\u0103 \u00een carbohidra\u021bi. Ardeiul gras, 100 g, p\u0103streaz\u0103 o not\u0103 fructat\u0103, iar p\u0103st\u0103ile de maz\u0103re mangetout, 100 g, se adaug\u0103 mai t\u00e2rziu pentru a r\u0103m\u00e2ne verzi \u0219i ferme.\n\n\n\nDe \u00eencercat \u0219i: Cod \u00een papiot\u0103 cu br\u00e2nz\u0103 cu mucegai albastru.\n\n\n\nCeapa ro\u0219ie formeaz\u0103 baza dulce dup\u0103 ce este c\u0103lit\u0103, iar doi c\u0103\u021bei de usturoi intensific\u0103 aroma pastei boemboe. Ghimbirul proasp\u0103t aduce o iu\u021beal\u0103 clar\u0103, galangalul o not\u0103 lemnoas\u0103 \u0219i citric\u0103, iar curcuma o culoare aurie \u0219i o arom\u0103 p\u0103m\u00e2ntie; o jum\u0103tate de ardei iute ro\u0219u ajusteaz\u0103 iu\u021beala f\u0103r\u0103 s\u0103 mascheze cocosul. Pentru asezonare, este suficient\u0103 o bucat\u0103 de 5 mm de trassi la bloc sau 0,5 linguri de trassi pudr\u0103, iar o jum\u0103tate de linguri\u021b\u0103 de sos de pe\u0219te f\u0103r\u0103 zah\u0103r adaug\u0103 o salinitate subtil\u0103.\n\n\n\nBaza lichid\u0103 are 750 ml, o conserv\u0103 de lapte de cocos completat\u0103 cu 350 ml de sup\u0103, pentru un sos fluid. Un cub mic de santen, aproximativ 2 linguri, accentueaz\u0103 textura catifelat\u0103, iar uleiul de cocos se folose\u0219te pentru c\u0103lirea ingredientelor aromatice. Semin\u021bele de chimion, cele de coriandru \u0219i nucile kemiri sunt op\u021bionale; acestea din urm\u0103 se pr\u0103jesc uscat, apoi se g\u0103tesc, deoarece sunt toxice crude. Trassi, sosul de pe\u0219te \u0219i supa sunt deja destul de s\u0103rate, a\u0219a c\u0103 gusta\u021bi \u00eenainte de a ad\u0103uga sare.\n\n\n\nRepere tehnice \u0219i servire\n\n\n\nSosul trebuie s\u0103 r\u0103m\u00e2n\u0103 abundent, asem\u0103n\u0103tor unei supe cu lapte de cocos. Legumele se taie \u00een buc\u0103\u021bi c\u00e2t o \u00eembuc\u0103tur\u0103: cele mai ferme, varza alb\u0103, morcovul \u0219i conopida, au nevoie de aproximativ 10 minute, apoi ardeiul gras \u0219i p\u0103st\u0103ile de maz\u0103re mangetout se g\u0103tesc \u00eenc\u0103 5 minute. Focul mic men\u021bine emulsia de cocos \u0219i \u00eempiedic\u0103 \u00eenmuierea excesiv\u0103 a legumelor.\n\n\n\n\u00cen aceea\u0219i categorie: Bastona\u0219e de vinete pr\u0103jite.\n\n\n\nServi\u021bi sayur lodeh \u00eentr-un vas mare, cu un polonic, pentru a lua sosul \u0219i legumele \u00eempreun\u0103. Cele 9 g de carbohidra\u021bi ne\u021bi per por\u021bie se refer\u0103 doar la preparat; orezul de conopid\u0103 absoarbe bine supa \u0219i p\u0103streaz\u0103 masa s\u0103rac\u0103 \u00een carbohidra\u021bi. R\u0103ci\u021bi rapid preparatul \u00eenainte de a-l pune la frigider \u00eentr-un recipient etan\u0219, apoi re\u00eenc\u0103lzi\u021bi-l la foc mic, amestec\u00e2nd, deoarece laptele de cocos se \u00eent\u0103re\u0219te la rece \u0219i redevine fluid la \u00eenc\u0103lzire. Se poate congela, \u00eens\u0103 legumele vor fi mai moi dup\u0103 decongelare.\n\n\n\nAlte preparate de acela\u0219i fel se g\u0103sesc printre re\u021betele mele s\u0103race \u00een carbohidra\u021bi.\n\n\n\n\n\n\tSayur lodeh\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t150 g conopid\u0103125 g varz\u0103 alb\u0103125 g morcov100 g ardei gras100 g maz\u0103re cu p\u0103st\u0103i comestibileSos1 ceap\u0103 ro\u0219ie2 c\u0103\u021bei de usturoi0.5 cm trassi (sau 0.5 lingur\u0103 de trassi pudr\u0103)0.5 linguri\u021b\u0103 de sos de pe\u0219te (f\u0103r\u0103 zah\u0103r)o mic\u0103 bucat\u0103 de ghimbir (proasp\u0103t)o mic\u0103 bucat\u0103 de galangal (proasp\u0103t)o mic\u0103 bucat\u0103 de curcuma (proasp\u0103t)1 sau 2 frunze de limet\u0103 kaffir (djeroek poeroet)1 sau 2 frunze de dafin indonezian (daun salaam)1 sau 2 tulpini de lemongrass proasp\u0103t750 ml lichid (1 conserv\u0103 de lapte de cocos + 350 ml de sup\u0103)Aproximativ 2 linguri de crem\u0103 de cocos (\u00eentr-o singur\u0103 bucat\u0103 (un cub mic))1 lingur\u0103 de ulei de cocos (pentru g\u0103tit)Op\u021bional0.5 p\u00e2n\u0103 la 1 ardei iute ro\u0219u (chili sau spaniol)1 linguri\u021b\u0103 de semin\u021be de chimion (m\u0103cinate sau \u00eentregi)2 linguri\u021be de semin\u021be de coriandru (m\u0103cinate sau \u00eentregi)3 nuci kemiri (g\u0103ti\u021bi-le bine, sunt toxice \u00een stare crud\u0103!)\t\n\t\n\t\tPentru pasta boemboe, toca\u021bi sau rade\u021bi usturoiul, ardeiul iute ro\u0219u, ghimbirul, galangalul \u0219i curcuma. Pute\u021bi face acest lucru \u0219i cu un robot de buc\u0103t\u0103rie mic. Apoi, dac\u0103 dori\u021bi, mai pisa\u021bi amestecul \u00eentr-un mojar.Dac\u0103 folosi\u021bi nuci kemiri, zdrobi\u021bi-le \u00eentr-un mojar. Pr\u0103ji\u021bi-le \u00eentr-o tigaie \u00eencins\u0103, f\u0103r\u0103 ulei. Dac\u0103 dori\u021bi s\u0103 consuma\u021bi semin\u021bele de chimion \u0219i de coriandru \u00eentregi, pr\u0103ji\u021bi-le scurt \u00eempreun\u0103 cu nucile, la final.Ad\u0103uga\u021bi ulei \u00een tigaie. T\u0103ia\u021bi ceapa \u00een jum\u0103t\u0103\u021bi de rondele \u0219i c\u0103li\u021bi-o p\u00e2n\u0103 devine translucid\u0103.Ad\u0103uga\u021bi pasta boemboe \u0219i trassi. Tot acum pute\u021bi ad\u0103uga \u0219i chimionul \u0219i semin\u021bele de coriandru m\u0103cinate.Ad\u0103uga\u021bi laptele de cocos, crema de cocos solid\u0103, supa \u0219i sosul de pe\u0219te.Ad\u0103uga\u021bi crema de cocos solid\u0103, frunzele de limet\u0103 kaffir \u0219i de dafin. Zdrobi\u021bi tulpinile de lemongrass sau t\u0103ia\u021bi-le \u00een buc\u0103\u021bi mari \u0219i ad\u0103uga\u021bi-le. Re\u021bine\u021bi num\u0103rul de frunze \u0219i de buc\u0103\u021bi de lemongrass ad\u0103ugate, deoarece va trebui s\u0103 le scoate\u021bi mai t\u00e2rziu.T\u0103ia\u021bi varza alb\u0103 \u00een buc\u0103\u021bi mari, t\u0103ia\u021bi morcovul \u00een buc\u0103\u021bi c\u00e2t o \u00eembuc\u0103tur\u0103 \u0219i desface\u021bi conopida \u00een buche\u021bele c\u00e2t o \u00eembuc\u0103tur\u0103. Ad\u0103uga\u021bi-le.Dac\u0103 folosi\u021bi un wok cu pere\u021bi \u00eenal\u021bi, pute\u021bi g\u0103ti totul \u00een acela\u0219i vas. Dac\u0103 folosi\u021bi o tigaie cu pere\u021bi jo\u0219i, transfera\u021bi totul \u00eentr-o oal\u0103.Fierbe\u021bi 10 minute. Sp\u0103la\u021bi \u0219i t\u0103ia\u021bi legumele care necesit\u0103 un timp de fierbere mai scurt. Ad\u0103uga\u021bi ardeiul gras t\u0103iat \u00een buc\u0103\u021bi \u0219i maz\u0103rea cu p\u0103st\u0103i comestibile. Mai l\u0103sa\u021bi s\u0103 fiarb\u0103 aproximativ 5 minute.Aduce\u021bi preparatul la mas\u0103 \u00eentr-un vas mare. L\u0103sa\u021bi fiecare persoan\u0103 s\u0103 se serveasc\u0103.\t\n\t\n\t\tLegumele sunt la alegere, aproximativ 600 g \u00een total.\nPentru o variant\u0103 strict s\u0103rac\u0103 \u00een carbohidra\u021bi, omite\u021bi morcovul.\nUstensile: Wok sau tigaie\/tigaie ad\u00e2nc\u0103, eventual \u0219i o oal\u0103, Spatul\u0103, cu\u021bit bine ascu\u021bit, pres\u0103 de usturoi, robot de buc\u0103t\u0103rie (mic) (sau mojar).\n\t\n\t\n\t\tPlat principalindon\u00e9sienne","_links":{"self":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/187938","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=187938"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/posts\/187938\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media\/184825"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/media?parent=187938"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/categories?post=187938"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/ro\/wp-json\/wp\/v2\/tags?post=187938"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}