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За кюфтенцата боб - 200 грама лук - 1 глава чесън - 2 скилидки овесени ядки - 1/2 чаена чаша фини зехтин - 1 супена лъжица риган - 1/2 чаена лъжица черен пипер - 1/3 чаена лъжица За доматения сос домати - 1 кг (един буркан) лук - 1/2 глава чесън 2 скилидки моркови - 1 брой зехтин - 2 супени лъжици червен пипер - 1/2 чаена лъжица сол- 1/2 чаена лъжица За спагетите спагети - 300 грама сол - 1/2 чаена лъжица зехтин - 1 супена лъжица Начин на приготвяне: Ако и вие обичате многокомпонентните ястия, в които всеки един от отделните елементи е изключително вкусен, а съчетанието на всички е с вкус на съвършенство, то рецептата за спагети с кюфтенца от боб и доматен сос е вашата рецепта. Ако и вие обичате вкусните веган рецепти, то рецептата за спагети с кюфтенца от боб и доматен сос е вашата рецепта. Ако и вие се чудите как да хапвате по-често боб и то в повече и разнообразни варианти, то рецептата за спагети с кюфтенца от боб и доматен сос е вашата рецепта. Общо взето, казано с думи прости, рецептата за спагети с кюфтенца от боб и доматен сос е вашата рецепта при всички положения. Заложете на пакет вкусен боб и се насладете на това балансирано и леко ястие. - Първата стъпка от рецептата за спагети с кюфтенца от боб и доматен сос е подготовката на продуктите. Бобът трябва да е сварен. Заливате боба със студена вода и го оставяте да набъбне за няколко часа или една нощ, след което го сварявате до готовност без сол, като сменяте водата веднъж след завиране. Спокойно можете да ползвате и варен боб, за да спестите време. - Почиствате и нарязвате лука и чесъна на ситно и ги изсипвате в купа. Добавяте и боба, който намачквате с помощта на преса за картофи или пък вилица. Добавяте солта, черния пипер, зехтина, овесените ядки, доматеното пюре, ригана и разбърквате добре до получаване на бобена смес, подобна на тесто. От това бобено тесто оформяте малки кюфтенца, които може да изпържите, или пък да подредите в тава, в която сте поставили хартия за печене и да изпечете в предварително загрята на 180 градуса фурна, както са приготвени кюфтенцата на снимките. - Докато кюфтенцата се пекат, трябва да приготвите соса и спагетите. Почистете лука, чесъна и моркова, нарежете ги на ситно и запържете на 3-4 минути в зехтина. Добавете почистените, обелени и нарязани на ситно домати, солта, черния и червения пипер, разбъркайте добре и оставете на котлона на умерен огън до сгъстяване на соса, като разбърквате от време на време. Сварете спагетите в подсолена вода, следвайки инструкциите на пакета. След сваряване, отцедете от водата, добавете зехтина и разбъркайте. След като кюфтенцата са придобили лек златист загар, доматеният сос се е сгъстил, а спагетите са сварени, сглобете порцията, като в дълбока чиният сложите от слагетите, след това добавите сос, а накрая и 3-4 бобени кюфтенца. Може да добавите и пресен босилек. Източник: supichka.com
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Spaghetti alla Puttanesca is one of my absolute favorite pasta dishes. The sauce is made with an aromatic combination of onions, garlic, capers, black olives, anchovies, and tomatoes. The result is a gorgeous blend of Italian flavors served with spaghetti and parsley. With this recipe for spaghetti with tuna, tomatoes, and olives, we will additionally include some tuna to provide more flavor and an extra serving of protein. Thus, the Italian classic becomes a balanced and healthy recipe. So, without further ado, let’s dive right into it and let me show you how to make spaghetti puttanesca with tuna.jump to recipe Italian Spaghetti alla Puttanesca The spaghetti alla puttanesca is packed with flavor since all the very typical Italian tastes are combined to create an outstanding delicious pasta. The base of this sauce is made with shallots and garlic, with are sautéed in plenty of oil. In addition, olives, tomatoes, capers, and anchovies are added along with some salt and pepper. Finally, the sauce will be serves with some spaghetti and fresh parsley. I think it’s needless to say, how great this pasta will taste. Often times, the simple dishes with just a few ingredients are the ones that taste the best. However, you can turn the typical Italian spaghetti alla puttanesca into a healthy and balanced dish with just a few small changes. Therefore, let me show you how to make my healthier version of spaghetti puttanesca with tuna. Healthy Spaghetti Puttanesca with Tuna For our healthy version of the spaghetti alla puttanesca, we use less oil than in the original recipe. Instead, we add some strained tomatoes and pasta water to the sauce. I also like to add a splash of balsamic for flavor. And to make this recipe higher in protein and fiber, we add tuna and choose whole wheat spaghetti over regular pasta. Therefore, you will need these following ingredients for this easy spaghetti puttanesca with tuna recipe: - two shallots and six black olives - 300 grams or 11 oz of cherry tomatoes - two teaspoon olive oil - two cloves of garlic - one tablespoon capers - five anchovy fillets (in olive oil) - one tablespoon balsamic vinegar - half a can of strained tomatoes - 140 grams or 5 oz of whole wheat spaghetti - one big can of tuna (in water) (about 150g or 5 oz) - one teaspoon puttanesca seasoning, salt, pepper - half a bunch of parsley Easy recipe for spaghetti with tuna, tomatoes, and olives For our Spaghetti alla Puttanesca e Tonno, we first peel the shallots and finely dice them. Then we wash the tomatoes and cut them in half. You can also stone the olives if necessary and cut them into thin slices. Now you can already bring the pasta water to a boil and heat the olive oil in a large frying pan. Then add the shallot cubes and fry them for a few minutes until translucent. Next, you can already add the tomatoes and olives and sauté them together with the onions for a few more minutes over medium heat. Meanwhile, the garlic can be peeled and cut into fine, thin slices. Once the pasta water is boiling, you can add the pasta to the water and cook it according to the package instructions. You can also add the garlic slices, capers and anchovies to the sauce and deglaze with balsamic vinegar. Reduce the heat a bit more and add the strained tomatoes. Healthy And Calorie-Friendly Tomato Sauce With Tuna Halfway through the cooking time of your pasta, you can skim off about a 1/3 cup (80ml) of the pasta water and add it to the sauce. Three minutes before the end of the cooking time, you can drain the tuna and add it to the tomato sauce, as well as the spices. Then stir everything well. Drain the pasta as soon as it is cooked and fold it into the sauce. Turn off the heat, wash and chop your parsley and add it over the pasta. Now you can divide your pasta between two plates and serve it with Parmesan or Pecorino cheese if you like. Any more questions about this recipe? If you don’t like olives, it’s best to just take half of them, cut them in half and take them out of the sauce before adding the pasta. I wouldn’t omit them completely because they add so much extra flavor! I know, I know…not everyone likes tuna. If you feel this way, you can certainly leave it out or replace it with another protein source like prawns or a salmon fillet. I hope you like this spaghetti puttanesca with tuna recipe and give it a try. If you have any questions or suggestions about this recipe for spaghetti with tuna, tomatoes, and olives, just drop them in the comments or send me an email or massage via Instagram (@julesbalancedrecipes). And if you like the recipe, I would appreciate a comment and a rating on this recipe. It’s easy to do via the comment function below this post. Have fun trying it out and bon appétit, Jules Save For Later Click the pin button and add the recipe to one of your Pinterest boards. This way you can also easily bookmark the recipe for later. The pin button will appear as soon as you hover over the picture. You might also like… - Butternut Squash Pasta Recipe With Vegan Ground Meat - eggplant and tomato pasta sauce – healthy pasta alla norma recipe - Healthy Bruschetta Salad with Cannellini Beans and Eggplant Spaghetti Puttanesca With Tuna Equipment - pot - large skillet Ingredients - 2 shallots - 6 black olives - 300 g cherry tomatoes (11 oz) - 2 tsp olive oil - 2 cloves of garlic - 1 tbsp capers - 5 anchovy fillets - 1 tbsp balsamic vinegar - ½ can strained tomatoes (200g or 7oz) - 140 g whole wheat spaghetti (5 oz) - 1 can tuna (in water) (150g or 5 oz) - 1 tsp puttanesca seasoning - salt, pepper - ½ bunch parsley Instructions - Peel and finely dice the shallots. Wash and halve tomatoes, pit olives if necessary and dice finely. Bring a large pot of water to a boil. Meanwhile, heat the oil in a skillet, add onions and sauté briefly over medium-high heat until translucent. Add olives and tomatoes and sauté for a few more minutes. Meanwhile, peel and finely slice the garlic. - Add spaghetti to the boiling waterand cook until al dente according to package directions. Add garlic, capers, and anchovies to pan, deglaze with balsamic vinegar and reduce heat slightly. Add strained tomatoes and simmer sauce over low heat. Halfway through the pasta cooking time, skim 1/3 cup (80 ml) of the pasta water and add to the sauce, stir well. 3 minutes before the end of the cooking time, drain the tuna and add to the sauce, season with puttanesca seasoning, salt, and pepper to taste. - Drain the spaghetti and add to the sauce. Wash and finely chop the parsley and stir it in as well. Divide the pasta between two plates and serve with the freshly grated Pecorino or Grana Padano cheese as desired. Notes - calories: 486 kcal - fat: 9 g - carbohydrates: 61 g - protein: 35 g