Guisado de calabaza, quinoa y lentejas coral con espinacas

Pumpkin stew, quinoa and coral lentils with spinach

Pumpkin stew
 
Pumpkin stew
 
pumpkin stew

Este estofado de calabaza, lentejas, quínoa rojo y espinacas es contiene hidratos de carbono, proteínas vegetales, vitaminas y minerales convirtiéndolo en un plato de lo más saludable. Te cuento por qué:
La calabaza es rica en antioxidantes and contiene beta-caroteno. Además es rica en fibras y es baja en calorías. Contiene también vitaminas A, B, C, E, ayuda a reforzar nuestras defensas. La calabaza es buena para prevenir algunos tipos de cáncer, mantener saludables los ojos y el corazón.
Las lentejas rojas o coral son más fáciles de digerir que las verdes, marrones o negras porque no tiene la piel. Son ricas en proteínas vegetales y tienen propiedades que ayudan a regular el nivel de azúcar en sangre. Muy ricas en vitamina B y folatos, necesarios para mantener la salud del sistema nervioso.
La quínoa es un considerado super alimento por sus altos valores nutricionales, muy rica en vitamina B, contiene calcio, hierro y magnesio. Añade este cereal a tu dieta si no tomas lácteos.
En fin las espinacas de “Popeye” que son ricas en hierro aunque no tanto que contaba la leyenda, aportan sobre todo calcio, vitamina A y ácido fólico como casi todas las verduras de hojas verdes. Incluye esta verdura en tu dieta si no tomas lácteos.

This pumpkin stew, lentils, red quinoa and spinach contains carbohydrates, vegetable proteins, vitamins and minerals making it a very good dish as healthy. See why:
Pumpkins are rich in antioxidants and contains beta-carotene. It is also high in fiber and low in calories. It also contains vitamins A, B, C, E, it helps you to strengthen our defenses. Pumpkin is good for preventing some types of cancer, maintain healthy eyes and heart.
Coral or red lentils are easier to digest than green, brown or black ones because they have no skin. They are rich in vegetable proteins and they have properties helping to regulate blood sugar levels. Very rich in vitamin B and folate, both elements are necessary for the health of the nervous system.
Quinoa is a superfood regarded for its high nutritional value, rich in vitamin B, contains calcium, iron and magnesium. Add this cereal to your diet if you do not eat or drink dairy products.
Finally, “Popeye” spinaches are rich in iron but not as much as telling the legend, this vegetable gives you mainly calcium, vitamin A and folic acid as almost all leafy greens. Consider to include this vegetable in your diet if you do not eat dairies.

Saber más: Cómo mantener mis huesos sanos sin lácteos?

 

 

Receta

Ingredientes:
(Para dos o tres personas)

    1 trozo de calabaza de 500 gr
    100 gr de hojas de espinacas tiernas
    2 puñados de quinoa rojo
    2 puñados de lentejas coral
    2 hojas de laurel
    1 pastilla de caldo concentrado de verduras bio
    Cebolla
    Perejíl
    Sal y pimienta negra
    Aceite de oliva virgen extra

Ver la receta en LibredeLacteos.com

 

Recipe

Ingredients:
(For two persons)

    1 piece of pumpkin 500 gr
    100g baby spinach leaves
    2 handfuls of red quinoa
    2 handfuls of lentils coral
    2 bay leaves
    1 cube of bio vegetable bouillon
    1 onion
    parsley
    Salt and black pepper
    Extra virgin olive oil

Directions:

  1. Cook the quinoa for 20-25 minutes in plenty of water with vegetable broth. The remaining broth will be reused for the rest of the preparation.
  2. Remove one cup of broth to cook the lentils. This type of lentils only needs five minutes of cooking, if they are cooked longer will be undone.
  3. Cut the pumpkin into irregular cubes without skin and fry in a little extra virgin olive oil. Add salt and pepper and reduce heat to stain without burning. Add two bay leaves and a pinch of cumin. Cover and continue to cook for about 20 minutes, stirring occasionally. Halfway through cooking, add a cup of broth from the quinoa, and continue cooking uncovered.
  4. In a skillet add a tablespoon of olive oil, add the spinach leaves and cook just until wilted, about 2 minutes then remove. If spinach are tender will need precooking, for example, steaming for 10 minutes.
  5. When the pumpkin is cooked it should not be a broth in the wok. Add the onion and parsley finely chopped, cook with the pumpkin until onion is okay.
  6. Add the quinoa without broth and lentils also without the broth. Stir well to mix all ingredients.
  7. Serve the pumpkin stew with spinach “dizzy”. Add a little vegetable broth in the dish.


 

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