letni makaron z młodą soją

Letni makaron z młodą soją

Lato sprzyja różnorodności w kuchni, dlatego nawet zwykły makaron może przeobrazić się w pełnowartościowy posiłek dzięki dodatkowi sezonowych warzyw.

Dziś kolejny przepis na makaron ale tym razem bez żadnych wyrzutów sumienia bo pełny roślinnych smakowitości – fasolki edamame lub inaczej młodej soi (bardzo przypominającej bób), szpinaku, grillowanej cukinii oraz aromatycznych ziół – bazylii, mięty i koperku.

Ostatnio nie udało mi się kupić bobu, dlatego zrobiłam małą zamianę na równie smaczną i wartościową fasolę edamame. Fasolka ta to nic innego jak młoda, zielona postać soi, popularna m.in. w Japonii gdzie sprzedaje się ją bezpośrednio na straganach. W UK jest najczęściej dostępna w marketach w postaci mrożonek. Strączki soi trzeba najpierw krótko pogotować w osolonej wodzie a potem wyskubać z nich niewielkie, błyszczące ziarenka. Jeśli chodzi o wartości odżywcze zielonej soi – jest ona bogata w błonnik, białko, witaminy: B1, B2 i C. Ma lekko orzechowy posmak i jest świetnym składnikiem sałatek (moja ulubiona to taka z quinoa, miętą i granatem), past, i tak jak w poniższym przepisie – może być równie dobrym dodatkiem do warzywnych makaronów.

Polecam na szybkie danie kolacyjne lub do lunchboxa do pracy.

Składniki na 2 porcje:

  • 1 łyżka masła
  • 1 duży ząbek czosnku
  • 2 porcje makaronu wstążki lub spaghetti
  • 1 szklanka ugotowanej młodej soi (chodzi o ziarenka)
  • duża garść szpinaku
  • 1 nieduża, grillowana cukinia pokrojona w plastry
  • po łyżce posiekanych: listków bazylii, mięty i koperku
  • sól i świeżo mielony pieprz
  • 1 łyżka soku z cytryny
  • 1-2 łyżki wegetariańskiego lub wegańskiego parmezanu


  1. W garnku rozgrzać masło, dodać czosnek przeciśnięty przez praskę i podsmażać przez 1-2 minuty.
  2. W tym samym czasie zagotować wodę i ugotować makaron al dente według przepisu na opakowaniu, następnie odcedzić pozostawiając kilka łyżek wody.
  3. Do czosnku dodać szpinak, podsmażać przez 4-5 minut.
  4. Dodać soję, cukinię, wymieszać i pozostawić na niewielkim ogniu przez minutę.
  5. Odcedzony makaron razem z odłożonymi wcześniej kilkoma łyżkami wody dodać do garnka z warzywami, wymieszać.
  6. Dorzucić pokrojoną wcześniej bazylię, koperek i miętę, równomiernie rozprowadzić.
  7. Przyprawić do smaku solą i pieprzem.
  8. Gotowy makaron rozłożyć na talerze, skropić sokiem z cytryny i posypać parmezanem.

letni makaron z młodą soją

823 komentarzy na temat “Letni makaron z młodą soją”

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