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Tipps & Rezepte

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Tipps & Rezepte Andreas-Hofer-Straße 46 6020 Innsbruck, Österreich GESUNDE Tel.: +43 (0) 512 562929 ERNÄHRUNG [email protected] Tipps & Rezepte Herz-Kreislauf-Gesundheit für MigrantInnen TIP TOP Prävention durch Ernährungsumstellung und Bewegungsförderung INHALTSVERZEICHNIS SUPPen & EintÖPFE Bosnischer Eintopf 5 Karfiolsuppe 6 Bulgursuppe mit Hackfleischbällchen 8 Linsensuppe 10 Kürbissuppe mit Kokosmilch und Curry 13 Rote-Rüben-Suppe 14 Bulgursalat 16 Grüner Linsensalat 19 Zucchiniröllchen mit Schafskäse 20 Frische grüne Bohnen 22 Gefüllte Weinblätter 25 Gefüllte Zwiebeln 26 eiersPeisen & auFläuFE Egga (Ägyptisches Omelett) 28 Kartoffel-Eier-Omelett 31 Ägyptisches Moussaka 32 Schakschuka 35 gesundes mit Fleisch Hähnchenkeulen mit Kartoffeln und Gemüse 36 Vollkornnudeln mit Fleisch und Gemüse 38 Gefüllte Wraps 41 aus Jasminkas BROTBackstuBE Lupinenbrötchen 43 Maisbrot 44 Lupinenbrötchen 47 Weizenbrot 48 SÜss & gesund Eiweiß-Shake 51 Energiebällchen 52 Feigenpudding 54 Basbousa - Arabischer Grießkuchen 57 Tufahije - Gefüllte Äpfel 58 Bitte beachten Sie auch die TIP TOP-Videos zu den Rezepten! www.tiptop.tirol Bildnachweis: Verein Multikulturell, Pixabay SUPPen & EintÖPFE Zubereitung: • das Fleisch in Würfel schneiden • das Gemüse putzen, schälen, waschen und in grobe Stücke schneiden • mit Knoblauch, Pfeffer, Salz, Lorbeerblatt und Pfeffer- körnern würzen • im gewässerten Römertopf Fleisch und Gemüse über- einander schichten • auf die letzte Schicht eine Mischung aus Tomatenmark, Gewürz und Wasser gießen, bis alles knapp damit Tipps mit& Tricks: Weißbrot servieren bedeckt ist * schmeckt das ganze Jahr über gut • den Römertopf mit dem Deckel schließen * • den Topf in den kalten Backofen schieben und das Gericht ca. 90 Minuten bei 180° C garen lassen 4 Schwierigkeit: Bosnischer Eintopf von Amela Kovacevic, 33 Jahre, Bosnien und Herzegowina Zutaten: Rezept für 6 Personen Vorbereitung: 15 Minuten 200 g Rindfleisch Petersilie, gehackt Zubereitung: 90 Minuten 200 g Lammfleisch Salz 300 g Weißkohl Wasser nach Bedarf 300 g Kartoffeln 100 g Brechbohnen Benötigte Utensilien: 200 g Tomaten Schneidbrett 200 g Paprikaschote Messer 100 g Sellerie Topf 1 Zwiebel Kochlöffel 3 Knoblauchzehen 1 EL Tomatenmark 1 Lorbeerblatt 5 Karfiolsuppe Schwierigkeit: von Jasminka Aljic, 48 Jahre, Bosnien und Herzegowina Zutaten: 1 Stück Karfiol (ca. 500 g) Rezept für 4 Personen 1 Esslöffel Grieß Vorbereitung: 10 Minuten 1 Esslöffel Bioapfelessig Zubereitung: 35 Minuten 1 Ei 3 Esslöffel Sonnenblumenöl 100 ml Milch ca. 10 g Petersilie 2 Karotten (ca. 100 g) Benötigte Utensilien: Schneidbrett Messer 2 Töpfe Großer Löffel 6 Zubereitung: Tipps & Tricks: • Karfiol in kaltem Wasser waschen und zerkleinern * in die Suppenteller einen • für 20 min in 1,5 l Wasser kochen lassen Löffel Joghurt geben • den gekochten Karfiol aus dem Wasser in eine Schüssel ge- * vor dem Servieren mit ben und mit einem größeren Löffel oder ähnlichem zerdrücken, Petersilie garnieren das Kochwasser im Topf lassen * enthält Eiweiß, Vitamin K, • Karotten hobeln und kurz (~ 2 Minuten) im anderen Topf in Karotin Sonnenblumenöl dünsten * schmeckt das ganze Jahr • Grieß zu den Karotten geben, weitere 2 Minuten dünsten über gut • Karfiol dazugeben, 2 – 3 Minuten dünsten • Wasser aus dem ersten Topf dazugeben, bei mittlerer Hitze 10 Minuten kochen lassen • nach Wunsch würzen, z. B. Salz, Kurkuma und Pfeffer • Milch und Ei miteinander verschlagen und zur Suppe geben 7 Bulgursuppe mit Hackfleischbällchen von Mihrican Ilgün, 33 Jahre, Deutschland Benötigte Utensilien: Kochtopf Schüssel Zutaten: flacher großer Teller 6 Gläser Wasser 200 g Hackfleisch 1/2 Teelöffel Kreuzkümmel 1/2 Teelöffel schwarzen Pfeffer 1/2 Teelöffel Paprikapulver Orientalisches leicht 1/2 Teelöffel Meersalz nachkochbar 5 Esslöffel Weizengrieß 1/2 Teeglas Bulgur 1 Ei Tipps & Tricks: 1 Glas Joghurt * gehackte Petersilie passt sehr gut dazu 1 ganze Zitrone * schmeckt das ganze Jahr über gut 8 Zubereitung: Schwierigkeit: • Hackfleisch, Kreuzkümmel, schwarzen Pfeffer, Paprika- pulver und Salz in einer Schüssel verkneten • in haselnussgroße Stücke teilen und in der Hand zu klei- nen Bällchen formen Rezept für 4 Personen • die Bällchen auf dem großen Teller mit dem Weizen- Vorbereitung: 20 Minuten grieß gut durchmischen Zubereitung: 20-25 Minuten • das Wasser in einen Topf geben und zum Köcheln bringen • wenn das Wasser kocht, die Bällchen hineingeben und bei mittlerer Stufe 10 - 15 Minuten sieden lassen • Bulgur dazugeben und noch ca. 5 Minuten kochen lassen • in der Zwischenzeit das Joghurt-Zitronen-Wasser anrühren und • in einer kleinen Schüssel mit einem Schneebesen mit dem Eigelb gut verquirlen • den Herd abschalten und die Joghurt-Zitronen-Ei-Mischung langsam einrühren 9 Linsensuppe Schwierigkeit: von Rania, 49 Jahre, Ägypten Zutaten: 200 g Rote Linsen (eingeweicht) 2 Karotten Rezept für 4 Personen Vorbereitung: 30 Minuten 1 Zwiebel Zubereitung: 15 Minuten 1 kleine Kartoffel 5 Knoblauchzehen (gepresst) Salz und Pfeffer nach Geschmack 1 Teelöffel Kreuzkümmel (gemahlen) 1 Liter Brühe Tipps & Tricks: Benötigte Utensilien: Stabmixer * mit geröstetem Vollkorn-Fladenbrot Kochtopf servieren Schneidbrett * ideal im Winter Messer 10 Zubereitung: • rote Linsen in Wasser mind. eine Stunde einweichen lassen • Gemüse in mittelgroße Stücke schneiden • Zwiebel mit dem gepressten Knoblauch andünsten • Karotten und Kartoffel dazu geben und kurz anrösten • danach die Linsen zugeben und mit Suppe aufgießen • alles weich kochen lassen • mit Salz, Pfeffer, Muskat und Kreuzkümmel würzen • die Linsensuppe mit dem Pürierstab mixen • zum Schluss die Suppe mit ausgepresster Zitrone verfeinern 1001 Nacht in jeder Küche 11 Benötigte Utensilien: Schwierigkeit: Schneidbrett Messer Topf Stabmixer Rezept für 6 - 8 Personen Kochlöffel Vorbereitung: 10 Minuten Zubereitung: 40 Minuten Tipps & Tricks: * scharfer Curry gibt die besondere Note und wärmt * Kurkuma färbt die Suppe intensiv * Kokosfett oder Olivenöl zum Braten gelb verwenden * 1 Schuss Kürbiskernöl (ca. 1 Ess- * Kokosmilch anstelle von Sahne ist löffel) vor dem Servieren verleiht gesünder dem Gericht noch einen feinen * Herbst / Winter = Erntezeit für Kürbis nussigen Geschmack 12 Kürbissuppe mit Kokosmilch und Curry von Derya Cara-Yilmaz, 28 Jahre und Murat Cara, 27 Jahre, beide Türkei Zutaten: Zubereitung: 1 kg Kürbis * grob gewürfelte Zwiebel und Knoblauch 1 Zwiebel leicht anbraten 2 Knoblauchzehen • Karotte, Kartoffel, Kürbis ebenfalls würfeln 1 Karotte und dazu geben 3 Kartoffeln Österreich trifft Asien • mit 1 Liter Wasser aufgießen ½ Liter Kokosmilch 1 Liter Wasser • mit den Gewürzen verfeinern 1 Esslöffel Tomatenmark • ca. 20 Minuten köcheln lassen Olivenöl • anschließend mit dem Stabmixer pürieren Curry, Chili getrocknete Minze • zum Schluss die Kokosmilch zugeben Salz, Pfeffer und nochmals aufkochen lassen. 13 Rote-Rüben-Suppe Zutaten: 100 g Rote Rüben von Sultan Yilmaz, 32, Türkei 40 g Karotten 40 g Kartoffeln 20 g Sellerie 20 g Lauch 60 g Weißkraut 400 ml Wasser oder Brühe Knoblauch Sauerrahm Kümmel Lorbeer Benötigte Utensilien: Schnittlauch Schneidbrett Salz Messer Topf klassische österreichische Schälmesser Zutaten interessant komponiert Wasserkocher 14 Schwierigkeit: Zubereitung: • Gemüse waschen und in kleine Wür- fel schneiden • Gemüse in wenig Öl anschwitzen, mit Wasser auffüllen, würzen und köcheln Rezept für 2 Personen lassen, bis es die gewünschte Konsi- Vorbereitung: 15 Minuten Zubereitung: 30 Minuten stenz hat • Sauerrahm, Knoblauch und Schnitt- lauch in einer Tasse vermischen und zur Suppe geben Tipps & Tricks: * anstatt Wasser kann auch Gemüse-, Rinds- oder Hühnerbrühe verwendet werden * Fleisch als Einlage macht sich auch gut * enthält viele Vitamine * ideal im Winter wegen der aufwärmenden Wirkung 15 Bulgursalat Schwierigkeit: von Derya Cara-Yilmaz, 28 Jahre, Türkei Benötigte Utensilien: Schneidbrett Messer Zutaten: Rezept für 6 Personen Vorbereitung: 30 Minuten Schüssel 2 Paprika Zubereitung: 15 Minuten Topf 2 Tomaten 1 rote Zwiebel 1 Pkg. Feta-Käse 250 g Bulgur getrocknete Tomaten 2 Knoblauchzehen Oliven nach Geschmack ½ Salatgurke Chili Salz, Pfeffer 16 Salate, gemÜse & CO. Zubereitung: Tipps & Tricks: • das Gemüse und den Käse in kleine Würfel * getrockneter Thymian, frisches schneiden und in eine Schüssel geben Basilikum oder Minze geben dem Gericht noch eine zusätzliche • Bulgur nach Anleitung kochen und abkühlen Note lassen * frische Kräuter sind gesünder und • Bulgar zum Gemüse geben verbessern den Geschmack • alle Zutaten vermischen * unbedingt hochwertiges Olivenöl • mit Olivenöl und den Gewürzen verfeinern verwenden * Bulgur ist sehr gesund und hält lange satt * ideal im Sommer Kochkultur aus Griechenland, Italien und der Türkei 17 Zutaten: Tipps & Tricks: 0,5 bis 1 kg grüne Linsen * mit 3 - 4 Esslöffeln Granatapfel- 2 Stk. große Paprika (rot, grün oder gelb) sirup wird der Salat noch ge- 1 große rote Zwiebel oder Jungzwiebeln schmackvoller 2 Knoblauchzehen * Gemüse der Saison verwenden 1 Fenchelknolle * Hülsenfrüchte enthalten hoch- 1 Bund Petersilie wertiges Eiweiß, Ballaststoffe, 1 Bund frische Minze je nach Verfügbarkeit Vitamine, Mineralstoffe und 5 EL Olivenöl Spurenelemente Saft einer Zitrone Salz * diesen Salat kann man gut zu Pfeffer jeder Jahreszeit essen Chili * im Sommer passt er sehr gut zu Benötigte Utensilien: gegrilltem Fleisch Kochtopf * er hält satt und ist sehr gesund Schüssel Schneidbrett Messer 18 Schwierigkeit: Grüner Linsensalat von Selma Tunc, 37, Türkei Zubereitung: • die grünen Linsen waschen und im Topf mit Wasser kochen Rezept für 6 - 8 Personen Vorbereitung:
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