Jak ugotować ciecierzycę?

Jak ugotować ciecierzycę?

Cieciorka_2

WŁAŚCIWOŚCI

Ciecierzyca należy do grupy roślin strączkowych. Często nazywana jest również cieciorką lub grochem włoskim. Systematycznie spożywana niesie duże korzyści dla zdrowia. Jest bogatym źródłem białka – w 100 g ugotowanej cieciorki jest go aż 8,86 g! Ale żeby dostarczyć do organizmu pełnowartościowego białka należy ją łączyć z innymi produktami roślinnymi, np. z kaszą. Cieciorka posiada sporo błonnika, witamin i minerałów. Obniża ciśnienie i poziom złego cholesterolu. Zapobiega zaparciom i sprzyja odchudzaniu. Zalecana jest osobom cierpiącym na anemię, ponieważ zawiera dużo żelaza. Ma pozytywny wpływ na wygląd włosów, skóry i paznokci.

ZASTOSOWANIE

Właściwości zdrowotne ciecierzycy od dawna wykorzystywane są w krajach basenu Morza Śródziemnomorskiego i Bliskiego Wschodu. W kuchni arabskiej wykorzystywana jest do przyrządzania słynnych falafeli czy hummusu. Świetnie pasuje do sałatek, pasztetów, kotlecików oraz farszy do pierogów i krokietów. Z ziaren ciecierzycy można zrobić mąkę do wypieku chleba czy placków. Mocno stężony płyn po gotowaniu ciecierzycy (albo zalewa z puszki po ciecierzycy) to aquafaba.  Aquafaba to hit wśród wielbicieli zdrowego odżywiania, wegan ale też osób, które mają alergie na jajka. W skład płynu po cieciorce wchodzi tylko białko i skrobia. Aquafaba daje się ubić na sztywną pianę co może stanowić zamiennik ubitego białka kurzego. Można ją wykorzystać do wypieków, bezów, lodów, musów czy majonezów. Jako zamiennik białka kurzego stosujemy go w innych proporcjach: 2 łyżki aquafaby=1 białko; 3 łyżki płynu= 1 całe jajko.

Cieciorka_1

JAK UGOTOWAĆ CIECIERZYCĘ?

1. Ciecierzycę dokładnie opłukać. Moczyć w trzykrotnie większej ilości wody około 12 godzin (najlepiej zostawić na noc).

2. Następnie ciecierzycę odcedzić, wypłukać i zalać świeżą wodą w ilości trzy razy więcej niż jest ciecierzycy. Gotować na małym ogniu do miękkości około 60-80 minut od momentu zagotowania. Pierwsze 30 minut gotować bez, a później z uchyloną pokrywką. W razie potrzeby dolać wody, gdyby wyparowała. Jeśli w trakcie gotowania na powierzchni wody zbierze się piana, należy usunąć ją łyżką cedzakową.

3. Dla urozmaicenia smaku do garnka można dodać ulubione zioła albo włoszczyznę ale w niewielkiej ilości, tak aby nie przyćmiły smaku cieciorki. Ja często dodaje czosnek, odrobinę rozmarynu albo cząber czy listek laurowy.

4. Solimy dopiero pod koniec gotowania.

5. Ciecierzyca po ugotowaniu powinna być lekko chrupiąca.

6. Ugotowaną cieciorkę można przechowywać do kilku dni w lodówce.

7. Z 200 g suchej ciecierzycy wychodzi około 450 g ugotowanej.

Cieciorka_3

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