Urkorn-Pilz-Stew von Seamus Mullen © Simple Feast

Urkorn-Pilz-Stew – ein Veggie-Gericht auf Sterne-Niveau

Gepostet auf 17. Februar 2017 by Team kochen-lernen.net

Der Begriff Urkorn und Getreidenamen wie Amaranth, Kamut oder Quinoa geistern schon so lange durch die Unterseiten von Food-Blogs und die Speisekarten von Hipster-Restaurants, dass auch der frischgebackenste Kochanfänger schon davon gehört haben dürfte. Höchste Zeit also, sich auch als Hobbykoch mal an einige der überaus gesunden und schmackhaften Körner heranzuwagen, die vor nicht allzu langer Zeit noch auf der Liste der (fast) vergessenen Lebensmittel standen und heute gegenüber den modernen, überzüchteten Getreidesorten mit ihrem Nährstoffgehalt und ihrer Verträglichkeit punkten.

Mit dem Rezept, das wir Ihnen diesmal vorstellen wollen, rücken aber nicht nur sämtliche Nährstoffe wie Antioxidantien, Mineralstoffe, Proteine, sekundäre Pflanzenstoffe und Vitamine in unmittelbare Nähe. Auch sämtliche Sterne des Gastrokosmos sind zum greifen nah. Das Rezept zum Urkorn-Pilz-Stew, um das es uns gehen soll, wurde nämlich von keinem geringeren als Seamus Mullen entwickelt. Der preisgekrönte New Yorker Koch und Kochbuchautor, dessen Restaurants Tertulia in Manhattan und El Colmado in Hell’s Kitchen zu den Topadressen für genussorientierte Big Apple-Bewohnen gehören, ist Guru in Sachen Kochkunst und eine absolute Autorität in Sachen gesundes, nachhaltiges Essen. Nicht zuletzt aus diesem Grund ist er zum Beispiel auch bei Simple Feast, einer App, die Kochwillige mit gesunden, unkomplizierten Rezepten internationaler Star- und Sterneköche versorgt, mit an Bord (besagte Simple Feast-App gibt es übrigens nicht nur in einer kostenpflichtigen Premium-Variante, sondern auch als Gratis-Download).

Wir finden, das Rezept ist unbedingt auch für unsere ambitionierten Kochanfänger geeignet. Also: An die (Ur-)Körner, fertig, los!

Urkorn-Pilz-Stew für 6 Portionen
Von Seamus Mullen

Zubereitungsdauer: Aktiv: 35 min, Gesamt: 12 h 45 min

Zutaten:

  • 100 g Teff
  • 85 g rote Quinoa
  • 85 g weiße Quinoa
  • 85 g schwarze Quinoa
  • 100 g Hirse
  • 600 ml warmes Wasser
  • 2 Esslöffel Naturjoghurt
  • 2 Esslöffel extra natives Olivenöl
  • 150 g Waldpilze gemischt, in ½ cm Scheiben geschnitten
  • 2 Zehen Knoblauch geschnitten
  • Feines Meersalz
  • Frisch gemahlener schwarzer Pfeffer
  • 2 Esslöffel Cidre-Essig
  • ½ l Gemüsekraftbrühe
  • 1 Bund Löwenzahnblätter
  • Stielansätze entfernt und grob gehackt
  • 2 Gurken
  • Persische Gurke oder Zitronengurke, in unregelmäßige 3 cm Stücke geschnitten
  • 130 g Castelvetrano Oliven entkernt und grob gehackt
  • 1 Zitrone gerieben mit einer Zestenreibe
  • 1 Bund Basilikum Blätter, zerpflückt
  • 6 Eier, Gewichtsklasse L pochiert
  • Sriracha-Sauce optional

Kochanmerkung

Wenn dein Ofen nicht gerade über besondere Einstellungen verfügt, kann er normalerweise nicht auf so niedrigen Temperaturen wie 38°C laufen. Die Körner 12 Stunden auf dieser Temperatur zu halten, wird also schwierig. Ein Tipp: Heiz den Ofen auf die niedrigste mögliche Temperatur und stell die Körner hinein. Wenn du den Ofen gerade für etwas anderes verwendet hast, verfahre genauso. Behalte die Temperatur im Blick und schalte ihn aus. Der Ofen wird nicht die gesamte Dauer bei der richtigen Temperatur bleiben. Aber er wird warm genug sein, damit die Körner fermentieren können.

Einen Tag vorm Servieren

Arbeite mit einer Kornsorte nach der anderen (Teff, 3 Quinoa, Hirse), in ein Sieb geben, mit kaltem Wasser spülen und dann in eine große Schüssel schütten. Den Joghurt unterziehen und alles mit warmen Wasser bedecken. Die Schüssel mit einem feuchten Geschirrtuch abdecken und über Nacht an einem warmen Ort stehen lassen (38°C, siehe Kochanmerkung) für mindestens 12 Stunden.

Die Körner und den Stew vorbereiten

1)    Das Olivenöl in einem Schmortopf bei hoher Temperatur erhitzen. Gib die Pilze hinzu, brate sie kurz an, bis sie leicht goldbraun sind, etwa 2 Minuten. Knoblauch unterrühren, mit Salz und Pfeffer würzen und den Essig hineingießen. Ablöschen und den Pfannenboden ausschaben – alle Stückchen lösen, die am Boden festkleben. Die eingeweichten Körner und die verbliebene Flüssigkeit und 1 ¼  Liter der Brühe hinzugeben. Zum Kochen bringen, dann die Temperatur reduzieren und bei geringer Hitze weiterkochen bis die Körner weich sind, aber noch Biss haben, etwa 30 Minuten. (Die 250 ml der Brühe auf dem Herd warm halten und nach Bedarf beim Kochen hinzufügen.)

2)    Vom Herd nehmen, die Löwenzahnblätter unterrühren und zusammenfallen lassen, dann die Gurken und die Oliven hinzufügen. Mit Salz und Pfeffer abschmecken, auf Schüsseln verteilen. Garnieren mit der geriebenen Zitronenschale und dem gezupften Basilikum. Abschließend ein Ei auf alles geben und mit Sriracha beträufeln, wenn du es verwenden möchtest.

Wir danken Seamus Mullen für das Rezept und wünschen viel Spaß beim vegetarischen Genuss der kernigen Sternenmahlzeit!

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