{"id":187357,"title":"Asya usul\u00fc lahana salatas\u0131","modified":"2026-10-06T11:28:03+02:00","plain":"Lahanan\u0131n tavada sotelenip beyaz miso, limon ve susam ya\u011f\u0131yla lezzetlendirildi\u011fi, karbonhidrat\u0131 azalt\u0131lm\u0131\u015f se\u00e7ene\u011fi de bulunan bir Asya usul\u00fc lahana salatas\u0131.\n\n\n\nTavada k\u0131zaran lahana dirili\u011fini korur, misolu ve limonlu sos lezzetini canland\u0131r\u0131r, kajular ise ho\u015f bir \u00e7i\u011fneme dokusu katar. Bu Asya usul\u00fc lahana salatas\u0131nda ince do\u011franm\u0131\u015f lahana y\u00fcksek ate\u015fte sotelenir, ard\u0131ndan ocaktan al\u0131narak beyaz miso, limon ve susam ya\u011f\u0131 i\u00e7eren bir salata sosuyla harmanlan\u0131r. 2 ki\u015filik bu tarif i\u00e7in 5 dakika haz\u0131rl\u0131k ve 10 dakika pi\u015firme olmak \u00fczere toplam 15 dakika ay\u0131r\u0131n. Bu tarif, keto \u00e7orba ve salatalar\u0131m aras\u0131nda yer al\u0131yor.\n\n\n\nAsya usul\u00fc lahana salatas\u0131 nedir?\n\n\n\nBurada salata s\u00f6zc\u00fc\u011f\u00fc, pi\u015firildikten sonra ocaktan al\u0131narak sosla harmanlanan sebzeleri ifade ediyor. Ana malzeme yine lahana; daha sulu bir doku i\u00e7in sivri lahana, daha diri bir sonu\u00e7 i\u00e7inse beyaz lahana kullan\u0131l\u0131yor. Asya esintisi birka\u00e7 malzemeden geliyor: beyaz miso, susam ya\u011f\u0131 ve \u00e7o\u011funlukla soya filizi ad\u0131yla sat\u0131lan ma\u015f fasulyesi filizleri.\n\n\n\n\u0130nce do\u011franm\u0131\u015f lahana olduk\u00e7a y\u00fcksek ate\u015fte tavaya al\u0131n\u0131r: dirili\u011fini kaybetmeden yumu\u015far ve yer yer karamelize olur; b\u00f6ylece tad\u0131 daha yumu\u015fak h\u00e2le gelir. Ard\u0131ndan k\u0131rm\u0131z\u0131 biber eklenip k\u0131sa s\u00fcre pi\u015firilir, \u00e7ok k\u0131sa s\u00fcre ha\u015flanan filizler son \u00e7\u0131t\u0131rl\u0131\u011f\u0131 katar, kajular ise en son eklenir. Bu hafif yemek, 20 dakikada haz\u0131r olan yemekler i\u00e7in iyi bir se\u00e7enektir.\n\n\n\n\u015euna da g\u00f6z at\u0131n: Feta peynirli karpuz salatas\u0131.\n\n\n\nBu versiyonun k\u00f6keni\n\n\n\nBu versiyonda lahana, tad\u0131n\u0131n yumu\u015famas\u0131 i\u00e7in sotelenir, ard\u0131ndan ferahl\u0131\u011f\u0131n\u0131 korumas\u0131 i\u00e7in \u0131s\u0131 uygulanmadan soslan\u0131r. Beyaz miso umami, limon ek\u015filik, susam ya\u011f\u0131 ise aroma katar. Lahanan\u0131n kenarlar\u0131 f\u0131nd\u0131ks\u0131, daha dolgun bir tat kazan\u0131rken i\u00e7 k\u0131s\u0131mlar\u0131 dirili\u011fini korur.\n\n\n\nDenge, h\u0131zl\u0131 pi\u015firmenin ard\u0131ndan sosun \u0131s\u0131 uygulanmadan eklenmesine dayan\u0131r; bu y\u00f6ntem misonun tuzlu notas\u0131n\u0131 ve limonun asiditesini korur. Karbonhidrat\u0131 azalt\u0131lm\u0131\u015f bir se\u00e7enek i\u00e7in kaju yerine makademya f\u0131nd\u0131\u011f\u0131 veya badem kullan\u0131l\u0131r.\n\n\n\nTemel malzemeler\n\n\n\nTarifin temelini sivri lahana veya beyaz lahana olu\u015fturur: ince do\u011frand\u0131\u011f\u0131nda e\u015fit \u015fekilde pi\u015fer; ilki daha sulu, ikincisi ise daha diri olur. Lahana k\u0131zarmaya ba\u015flar ba\u015flamaz eklenen bir k\u0131rm\u0131z\u0131 biber, renk, tatl\u0131l\u0131k ve hafif bir \u00e7\u0131t\u0131rl\u0131k katar. 250 g ma\u015f fasulyesi filizini k\u0131sa s\u00fcre kaynar sudan ge\u00e7irin, ard\u0131ndan so\u011fuk suyla durulay\u0131p sosu suland\u0131rmamas\u0131 i\u00e7in iyice s\u00fcz\u00fcn.\n\n\n\nBunu da deneyin: Tay usul\u00fc tavuklu salata.\n\n\n\nSos \u00fc\u00e7 temel bile\u015fene dayan\u0131r. \u00dc\u00e7 yemek ka\u015f\u0131\u011f\u0131 glutensiz beyaz miso tuzluluk ve umami sa\u011flar, bir limonun suyu ek\u015filik katar, bir \u00e7ay ka\u015f\u0131\u011f\u0131 susam ya\u011f\u0131 ise di\u011fer tatlar\u0131 bast\u0131rmadan aroma verir. \u0130ki yemek ka\u015f\u0131\u011f\u0131 ak\u00e7aa\u011fa\u00e7 aromal\u0131 \u015furup t\u00fcm tatlar\u0131 dengeler; i\u00e7eri\u011fi \u00e7o\u011funlukla saf ak\u00e7aa\u011fa\u00e7 \u015furubundan farkl\u0131d\u0131r, bu nedenle karbonhidrat\u0131 azalt\u0131lm\u0131\u015f versiyonda buna dikkat etmek gerekir.\n\n\n\nPi\u015firmek i\u00e7in iki yemek ka\u015f\u0131\u011f\u0131 avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131, miso ve limonun tad\u0131n\u0131 bast\u0131rmadan lahanan\u0131n k\u0131zarmas\u0131n\u0131 sa\u011flar. Servisten hemen \u00f6nce eklenen iki avu\u00e7 kaju, \u00e7\u0131t\u0131rl\u0131k ve dolgun bir lezzet katar.\n\n\n\nBenzer bir tarif: Mercimekli pancar salatas\u0131.\n\n\n\nP\u00fcf noktalar\u0131 ve servis\n\n\n\nGeni\u015f ve iyice \u0131s\u0131nm\u0131\u015f bir tava kullan\u0131n; lahanay\u0131 yayarak yerle\u015ftirin ki buharda pi\u015fmek yerine k\u0131zars\u0131n. K\u0131rm\u0131z\u0131 biberin \u00e7ok k\u0131sa s\u00fcre pi\u015fmesi yeterlidir. Ard\u0131ndan tava ocaktan al\u0131nd\u0131\u011f\u0131nda, sebzeler h\u00e2l\u00e2 \u0131l\u0131kken veya tamamen so\u011fumu\u015fken sosu ve filizleri ekleyin. \u00c7\u0131t\u0131rl\u0131klar\u0131n\u0131 korumak i\u00e7in kuru yemi\u015fleri son ana kadar ayr\u0131 tutun.\n\n\n\nAyn\u0131 salata ailesinden Japon usul\u00fc lahana salatam\u0131 da tad\u0131n.\n\n\n\nDeneyebilece\u011finiz bir ba\u015fka lahana salatas\u0131 da sivri lahana salatam.\n\n\n\nG\u00fcnl\u00fck hayat\u0131n\u0131zda keto yemekler haz\u0131rlamak i\u00e7in t\u00fcm d\u00fc\u015f\u00fck karbonhidratl\u0131 tariflerim burada.\n\n\n\nSalata buzdolab\u0131nda kapal\u0131 bir kapta saklan\u0131r; sebzeler biraz su salarsa kar\u0131\u015ft\u0131rarak sosun yeniden e\u015fit da\u011f\u0131lmas\u0131n\u0131 sa\u011flayabilirsiniz. Filizler mutlaka taptaze olmal\u0131d\u0131r; k\u0131sa s\u00fcre ha\u015flamak dokuyu iyile\u015ftirir ancak filizlendirilmi\u015f tohumlarla ili\u015fkili t\u00fcm riskleri ortadan kald\u0131rmaz. Garnit\u00fcr olarak bal\u0131k, k\u00fcmes hayvan\u0131 eti veya \u0131zgara tofu ile iyi gider; se\u00e7ilen \u015furup, miso ve kuru yemi\u015flere ba\u011fl\u0131 olarak porsiyon ba\u015f\u0131na yakla\u015f\u0131k 9 g net karbonhidrat i\u00e7erir.\n\n\n\n\n\n\tAsya usul\u00fc lahana salatas\u0131\n\t\t\n\t\t\t\n\t\n\t\t\t\n\t\n\t\t1 sivri lahana (veya beyaz lahana)1 k\u0131rm\u0131z\u0131 dolmal\u0131k biber250 g ma\u015f fasulyesi filizi1 limonun suyu3 yemek ka\u015f\u0131\u011f\u0131 beyaz miso (glutensiz)2 yemek ka\u015f\u0131\u011f\u0131 ak\u00e7aa\u011fa\u00e7 \u015furuplu tatland\u0131r\u0131c\u01311 \u00e7ay ka\u015f\u0131\u011f\u0131 susam ya\u011f\u01312 avu\u00e7 kaju2 yemek ka\u015f\u0131\u011f\u0131 avokado ya\u011f\u0131, hafif aromal\u0131 zeytinya\u011f\u0131 veya y\u00fcksek oleik asitli ay\u00e7i\u00e7ek ya\u011f\u0131Daha d\u00fc\u015f\u00fck karbonhidratl\u0131 bir versiyon i\u00e7inKULLANMAYIN kaju (yerine makademya f\u0131nd\u0131\u011f\u0131 veya badem kullan\u0131n)\t\n\t\n\t\tSivri lahanay\u0131 ince \u015feritler halinde do\u011fray\u0131n. Bol ya\u011fda, olduk\u00e7a y\u00fcksek ate\u015fte soteleyin.Biberi y\u0131kay\u0131n, i\u00e7 zarlar\u0131n\u0131 ve \u00e7ekirdeklerini \u00e7\u0131kar\u0131n. Par\u00e7alar halinde do\u011fray\u0131n. Lahana hafif\u00e7e karamelize olmaya ba\u015flay\u0131nca biberi ekleyin. Biberi sadece hafif\u00e7e yumu\u015fayana kadar pi\u015firin.Ma\u015f fasulyesi filizlerini bir elek veya s\u00fczgece koyun ve \u00fczerlerine kaynar su d\u00f6k\u00fcn. K\u0131saca ha\u015flamak da m\u00fcmk\u00fcnd\u00fcr (\u00e7ok k\u0131sa s\u00fcre pi\u015firin, kaynar suya bir an dald\u0131r\u0131p hemen \u00e7\u0131kar\u0131n). Ard\u0131ndan so\u011fuk suyla durulay\u0131n.Misoyu susam ya\u011f\u0131, limon suyu ve ak\u00e7aa\u011fa\u00e7 \u015furuplu tatland\u0131r\u0131c\u0131yla kar\u0131\u015ft\u0131r\u0131n.Lahana ve biberi so\u011fumaya b\u0131rak\u0131n veya \u0131l\u0131k tutun. Salata sosuyla kar\u0131\u015ft\u0131r\u0131n. Ma\u015f fasulyesi filizlerini ekleyip kar\u0131\u015ft\u0131r\u0131n.Tabaklara payla\u015ft\u0131r\u0131n ve kajuyla s\u00fcsleyin.\t\n\t\n\t\tEkipman: PFAS i\u00e7ermeyen b\u00fcy\u00fck tava, s\u00fczge\u00e7, k\u00fc\u00e7\u00fck kar\u0131\u015ft\u0131rma kasesi, k\u00fc\u00e7\u00fck \u00e7\u0131rp\u0131c\u0131 veya \u00e7atal, iyi bilenmi\u015f uzun b\u0131\u00e7ak.\n\t\n\t\n\t\tSaladeAsiatique","_links":{"self":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/187357","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/comments?post=187357"}],"version-history":[{"count":0,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/posts\/187357\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media\/184783"}],"wp:attachment":[{"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/media?parent=187357"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/categories?post=187357"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/marcwiner.com\/tr\/wp-json\/wp\/v2\/tags?post=187357"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}