For the recipe in English, click here.
Tražite jednostavan, zdrav i hranjiv recept za cijelu obitelj? Varivo od poriluka, ječmene kaše, slanutka i povrća savršena je opcija za lagani, ali zasitan obrok bogat vlaknima, vitaminima i mineralima. Osim što je niskokalorično, ovo varivo obiluje proteinima biljnog podrijetla, što ga čini odličnim izborom za sve one koji žele uravnoteženu prehranu. S minimalnim količinama začina prilagođeno je i najmlađima, dok odrasli mogu dodatno prilagoditi okus po želji.
Glavni sastojak ovog jela je poriluk, poznat je po svom bogatom nutritivnom sastavu. Sadrži antioksidanse, pomaže probavi i jača imunitet. U kombinaciji s ječmenom kašom, koja je odličan izvor vlakana i poboljšava probavni sustav, te slanutkom bogatim proteinima, ovo varivo čini savršen balans zdravih sastojaka.
Sastojci za varivo od poriluka, ječma i slanutka:
- 4 manja/srednja poriluka
- 4 srednja krumpira
- 2 veće mrkve
- temeljac (opcionalno pileći, goveđi ili od junećih/telećih kostiju, mi koristimo od junećih ili telećih kostiju koje smo kuhali u ekpress loncu (Instant Potu) 90-120 minuta.
- 200-300 g slanutka (namakati preko noći u vodi s 2 jušne žlice jabučnog octa)
- 175 g ječmene kaše (namakati preko noći u vodi s 1 jušnom žlicom jabučnog octa)
- 1 češanj češnjaka
- sol (opcionalno, za djecu do 12 mjeseci izostaviti)
- papar (opcionalno)
- 1 žličica crvene paprike
- prstohvat muškatnog oraščića
- 2 jušne žlice maslinovog ulja
Priprema variva od poriluka, ječma i slanutka
- Isperite slanutak koji se namakao preko noći i stavite kuhati dok ne omekša, ovisno o slanutku, najčešće 60-90 minuta nakon što voda zakuha. Mi koristimo Instant Pot (express lonac) 30 minuta na “high”.
- Poriluk narezan na trakice ili kružiće dobro operite i stavite u prazan lonac. Prelijte s dvije jušne žlice maslinovog ulja i dobro promiješajte.
- Stavite lonac na srednju vatru i dok se još lonac nije zagrijao dodajte 50 ml temeljca, recept je prilagođen bebama pa ne dinstamo.
- Dodajte slanutak, protisnuti češnjak te na male kockice narezanu mrkvu i krumpir, dobro promiješati da se sve spoji.
- Ako je dijete mlađe od 12 mjeseci ovaj korak preskočite: dodati tri prstohvata soli i malo papra.
- Dodajte žličicu slatke mljevene paprike i dobro promiješajte. Potom dodajte ječmenu kašu.
- Ulijte ostatak temeljca da prekrije sve namirnice u loncu( ako smo vadili temeljac iz leda, prvo ga moramo u posebnom loncu zakipjeti)…ako nemamo temeljac može i voda, no kako radimo s minimalno začina bit će puno ukusnije s temeljcem.
- Poklopite lonac, pričekajte da zavrije, lagano otklopite i pustiti na laganoj vatri da se kuha 30-ak minuta..mi koristimo Instant Pot (express lonac) i kuhamo se 10 min na “high”.
- Prije nego što ugasimo vatru u metalnu zdjelicu izvadimo nekoliko komadića krumpira i sa štapnim mikserom napravimo melasu koju vratimo u varivo i dobro promiješamo. Ostavimo varivo da vrije još 2 minute i ugasimo vatru.
- Izvadite u tanjur i naribajte malo muškatnog oraščića. Poslužite uz domaći ili naan kruh!
- Odvojite porcije za najmlađe u poseban lončić, a sebi dodatno posolite i popaprite.
Ako vam se svidio ovaj recept, podijelite ga s prijateljima ili ostavite komentar ispod – voljeli bismo čuti vaše dojmove! 😊 Jeste li ga isprobali? Imate li neki svoj trik ili dodatak koji biste preporučili? Lajkajte ako vam se sviđa i zapratite nas za još jednostavnih, zdravih i ukusnih recepata! 🍲✨
Recipe: Leek, Barley, and Chickpea Stew
Looking for a simple, healthy, and nutritious recipe for the whole family?
This leek, barley, chickpea, and vegetable stew is the perfect option for a light yet satisfying meal packed with fiber, vitamins, and minerals. In addition to being low in calories, this stew is rich in plant-based proteins, making it an excellent choice for anyone looking for a balanced diet. With minimal seasoning, it is suitable even for the youngest family members, while adults can adjust the flavor to their liking.
The main ingredient in this dish is leek, known for its rich nutritional profile. It contains antioxidants, aids digestion, and boosts immunity. Combined with barley, an excellent source of fiber that improves the digestive system, and chickpeas, rich in protein, this stew offers a perfect balance of healthy ingredients.
Ingredients:
- 4 small/medium leeks
- 4 medium potatoes
- 2 large carrots
- Broth (optional: chicken, beef, or veal bone broth—we use veal or beef bones cooked in a pressure cooker (Instant Pot) for 90-120 minutes)
- 200-300 g chickpeas (soaked overnight in water with 2 tablespoons of apple cider vinegar)
- 175 g barley (soaked overnight in water with 1 tablespoon of apple cider vinegar)
- 1 clove of garlic
- Salt (optional, omit for children under 12 months)
- Pepper (optional)
- 1 teaspoon sweet paprika
- A pinch of nutmeg
- 2 tablespoons olive oil
Preparation of Leek, Barley, and Chickpea Stew
- Rinse the soaked chickpeas and cook until soft, usually 60-90 minutes after the water starts boiling. We use an Instant Pot (pressure cooker) and cook them for 30 minutes on “high.”
- Slice the leek into strips or rings, wash thoroughly, and place it in an empty pot. Add two tablespoons of olive oil and mix well.
- Place the pot over medium heat and, before it heats up, add 50 ml of broth (this recipe is baby-friendly, so we don’t sauté the vegetables).
- Add the cooked chickpeas, minced garlic, and finely diced carrots and potatoes. Stir well to combine everything.
- If your child is under 12 months, skip this step: Add three pinches of salt and a little pepper.
- Add one teaspoon of sweet paprika and mix well. Then, add the soaked barley.
- Pour in enough broth to cover all the ingredients in the pot (if using frozen broth, first bring it to a boil in a separate pot). If you don’t have broth, you can use water, but since we’re using minimal seasoning, broth enhances the flavor significantly.
- Cover the pot, bring to a gentle boil, then partially uncover and simmer for about 30 minutes. If using an Instant Pot, cook on “high” for 10 minutes.
- Before turning off the heat, take out a few pieces of potato, mash them with an immersion blender, and return the puree to the stew. Stir well and let it cook for another 2 minutes before turning off the heat.
- Serve the stew in bowls and grate some nutmeg on top. You can serve with homemade bread or naan bread.
- Set aside portions for young children in a separate pot, and season the rest with extra salt and pepper to taste.
If you liked this recipe, share it with your friends or leave a comment below – we’d love to hear your thoughts! 😊 Have you tried it? Do you have any tips or additions you’d recommend? Like if you enjoyed it and follow us for more simple, healthy, and delicious recipes! 🍲✨
