Croquetas de quínoa con verduras salteadas al wok ?>

Croquetas de quínoa con verduras salteadas al wok

Croquetas de quinoa con verduras salteadas al wok

Estoy completamente fanática de las recetas del libro “Cocina de Mercado: Sabores Vegetarianos” de la Sol Fliman. Ella es la dueña del Quínoa Restaurante y sus platos son espectaculares: sabrosos y saludables!

En esta ocasión preparé croquetas de quinoa con verduras salteadas al wok! Ambas recetas muy fáciles de hacer y el complemento perfecto entre verduras, carbohidratos y proteínas. A continuación los ingredientes y modo de preparación… y luego que vean lo rico que queda, les recomiendo se compren el libro!

Croquetas de Quínoa:

Las croquetas de quínoa son nutritivas ‘, deliciosas y muy fáciles de preparar. Se pueden comer frías o calientes, acompañadas de ensaladas o en sandwich.

Ingredientes: (para 8 unidades)

  • 5 tazas de quínoa cocida
  • 3 zanahorias
  • 1/2 cebolla
  • 2 huevos
  • 2 cdas. de semillas de sésamo tostado
  • 2 cdas. de alcaparras
  • 1 cda. de aceite de oliva
  • Sal y pimienta a gusto

Preparación:

– Cortar la cebolla en brunoise (cubos pequeños) y saltear en aceite de oliva.
– Rallar la zanahoria fina. Mezclarla con el perejil, la cebolla, la quínoa, las alcaparras y las semillas de sésamo en un bol. Salpimentar.
– Añadir 2 huevos batidos, mezclar hasta formar una masa homogénea y reservar.
– Aceitar una lata de horno. Formar las croquetas con las manos y hornear a 180″ por 12 a 14 minutos aproximadamente.

 

Verduras salteadas al wok:

El wok es una especie de sartén ligera, liviana, y profunda, originaria de China, ideal para saltear todo tipo de alimentos. El secreto del éxito de una buena preparación al wok, está en la frescura de los vegetales escogidos y en el orden en que se van incorporando, siempre desde los más firmes a los más blandos.

Ingredientes: (para 4 personas)

  • 2 zanahorias
  • 1 pimiento rojo
  • 1 pimiento amarillo
  • 1 zapallito italiano
  • 1 cebollín
  • 100 g de porotos verdes
  • 100 g de champiñones
  • 80 g de dientes de dragón
  • 3 ramitas de brócoli
  • 3 ramitas de coliflor
  • 2 cdas. de aceite de oliva de sésamo
  • 25 g de almendras tostadas
  • 1 cdta. de sésamo tostado
  • 1 cda. de cilantro fresco
  • Sal y pimienta a gusto
  • Jengibre rallado

Preparación:

– Lavar las verduras
– Blanquear los porotos verdes, el brócoli y la coliflor.
– Cortar las zanahorias, los pimientos, los zapallitos en bastones y los champiñones en cuartos.
– Calentar el wok y agregar el aceite.
– Saltear las zanahorias y pimientos por 2 minutos, luego añadir el resto de las verduras y por último, los dientes de dragón.
– Agregar sal, pimienta y jengibre rallado.
– Cocinar las verduras por 5 minutos.
– Servir con almendras, sésamo tostado y cilantro cortado fino. Acompañar las verduras salteadas con arroz integral, quínoa o tallarines de arroz.

 

Author: Yasmin

Para más recetas y datos sígueme en mi Instagram :)

Mi nombre es Yasmin Rebolledo, estudié Ingeniería Comercial + MBA, y luego hice el curso de instructora de yoga. Desde que tengo uso de razón que he estado ligada al deporte y actividad física. Pero no fue hasta que me metí en el mundo del yoga que realmente me interesé en profundidad en el tema de la comida y la nutrición, y la inmensa conexión que existe entre el bienestar físico y mental. Y es que la unión de estos factores logran que llevemos una vida con mayor energía, alegría y paz.

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