{"id":12147,"date":"2025-07-25T17:01:29","date_gmt":"2025-07-25T14:01:29","guid":{"rendered":"https:\/\/www.es-recetas.top\/?p=12147"},"modified":"2025-07-25T17:01:29","modified_gmt":"2025-07-25T14:01:29","slug":"tortitas-de-espinacas-y-lentejas-al-vapor","status":"publish","type":"post","link":"https:\/\/www.es-recetas.top\/?p=12147","title":{"rendered":"Tortitas de espinacas y lentejas al vapor"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Estas nutritivas hamburguesas de desayuno, sin carbohidratos ni harina, est\u00e1n repletas de prote\u00ednas, fibra y hierro, lo que las hace perfectas para bajar de peso y una alimentaci\u00f3n saludable. Hechas con lentejas remojadas y espinacas frescas, estas hamburguesas al vapor proporcionan energ\u00eda sostenida y mantienen un bajo contenido cal\u00f3rico. La combinaci\u00f3n de verduras y legumbres crea una comida saciante que apoya tus objetivos de fitness, a la vez que aporta los nutrientes esenciales que tu cuerpo necesita para empezar el d\u00eda con energ\u00eda.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredientes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 taza de lentejas (chana dal), remojadas durante 2 horas (200 g \/ 7 oz)<\/li>\n\n\n\n<li>1\/2 pulgada de jengibre fresco (15 g)<\/li>\n\n\n\n<li>5 chiles verdes<\/li>\n\n\n\n<li>1 manojo peque\u00f1o de espinacas frescas, finamente picadas (150 g \/ 5 oz)<\/li>\n\n\n\n<li>1 cebolla mediana, finamente picada (100 g \/ 3,5 oz)<\/li>\n\n\n\n<li>1\/2 taza de zanahoria finamente picada (60 g \/ 2 oz)<\/li>\n\n\n\n<li>1\/4 taza de pimiento morr\u00f3n finamente picado (30 g\/1 oz)<\/li>\n\n\n\n<li>1\/4 taza de hojas de cilantro fresco picadas (15 g)<\/li>\n\n\n\n<li>Sal al gusto<\/li>\n\n\n\n<li>Hojuelas de chile rojo para decorar<\/li>\n\n\n\n<li>Yogur o salsa para servir<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Instrucciones<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Preparaci\u00f3n de la base de lentejas<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Remojar las lentejas<\/strong>\u00a0: Colocar 1 taza de garbanzos partidos en un recipiente con suficiente agua para cubrirlos. Remojar durante 2 horas hasta que se ablanden un poco, pero conserven su textura.<\/li>\n\n\n\n<li><strong>Escurrir y preparar<\/strong>\u00a0: Despu\u00e9s de remojarlas, escurrir completamente las lentejas y secarlas con un pa\u00f1o de cocina limpio.<\/li>\n\n\n\n<li><strong>Prepare la pasta<\/strong>\u00a0: En un procesador de alimentos o licuadora, combine las lentejas remojadas, el jengibre y los chiles verdes. Lic\u00fae sin a\u00f1adir agua hasta obtener una pasta gruesa con cierta textura. La mezcla debe mantenerse unida, pero no completamente homog\u00e9nea.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Preparando las verduras<\/h3>\n\n\n\n<ol start=\"4\" class=\"wp-block-list\">\n<li><strong>Picar las espinacas finamente<\/strong>\u00a0: Lavar bien las espinacas y cortarlas en trozos muy finos. Si se usan espinacas congeladas, descongelarlas y escurrir el exceso de agua.<\/li>\n\n\n\n<li><strong>Preparar las dem\u00e1s verduras<\/strong>\u00a0: Picar finamente la cebolla, la zanahoria y el pimiento morr\u00f3n en trozos peque\u00f1os y uniformes para asegurar una cocci\u00f3n uniforme.<\/li>\n\n\n\n<li><strong>Picar las hierbas<\/strong>\u00a0: Picar finamente las hojas de cilantro fresco.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Combinando y dando forma<\/h3>\n\n\n\n<ol start=\"7\" class=\"wp-block-list\">\n<li><strong>Mezcle los ingredientes<\/strong>\u00a0: En un taz\u00f3n grande, combine la pasta de lentejas con todas las verduras picadas y las hojas de cilantro.<\/li>\n\n\n\n<li><strong>Sazona la mezcla<\/strong>\u00a0: a\u00f1ade sal a gusto y mezcla todo bien con las manos para asegurar una distribuci\u00f3n uniforme de los ingredientes.<\/li>\n\n\n\n<li><strong>Pruebe la consistencia<\/strong>\u00a0: La mezcla debe mantenerse unida al presionarla. Si est\u00e1 demasiado h\u00fameda, a\u00f1ada un poco de besan (harina de garbanzos) si lo desea, aunque esta receta se propone sin harina.<\/li>\n\n\n\n<li><strong>Dale forma a las hamburguesas<\/strong>\u00a0: toma peque\u00f1as porciones de la mezcla y dales forma de hamburguesas peque\u00f1as, ovaladas o redondas, de aproximadamente 2 a 3 pulgadas de di\u00e1metro y 1\/2 pulgada de grosor.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Proceso de cocci\u00f3n al vapor<\/h3>\n\n\n\n<ol start=\"11\" class=\"wp-block-list\">\n<li><strong>Prepare steamer<\/strong>: Set up a steamer or use a large pot with a steaming basket. Fill the bottom with water and bring to a boil.<\/li>\n\n\n\n<li><strong>Steam the patties<\/strong>: Place the shaped patties on the steamer basket, leaving space between each one. Cover and steam for 10 minutes.<\/li>\n\n\n\n<li><strong>Cool down<\/strong>: After steaming, turn off the heat and let the patties cool down in the steamer for 5 minutes before removing.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Finishing and Serving<\/h3>\n\n\n\n<ol start=\"14\" class=\"wp-block-list\">\n<li><strong>Cool completely<\/strong>: Allow the patties to cool completely at room temperature. This makes them easier to cut and prevents them from breaking apart.<\/li>\n\n\n\n<li><strong>Cut into pieces<\/strong>: Once cooled, cut each patty into bite-sized pieces using a sharp knife.<\/li>\n\n\n\n<li><strong>Garnish and serve<\/strong>: Sprinkle red chili flakes on top and serve with yogurt, mint chutney, or your favorite healthy sauce.<\/li>\n<\/ol>\n\n\n\n<h2 class=\"wp-block-heading\">Health Benefits<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">These weight loss patties are incredibly nutritious, providing high-quality plant protein from lentils, iron and folate from spinach, and fiber from all the vegetables. The combination helps stabilize blood sugar levels and provides sustained energy throughout the morning.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Storage and Meal Prep<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">These patties can be stored in the refrigerator for up to 3 days, making them perfect for meal prep. They can also be frozen for up to 1 month. Simply reheat in a steamer or microwave before serving.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Serving Suggestions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Serve these patties with Greek yogurt mixed with mint and cucumber, or with a fresh green chutney. They also pair well with a side of fresh vegetables or a light salad for a complete, balanced meal.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Recipe Information<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Prep Time:<\/strong>&nbsp;20 minutes (plus 2 hours soaking time)<br><strong>Cook Time:<\/strong>&nbsp;10 minutes<br><strong>Total Time:<\/strong>&nbsp;30 minutes (plus soaking time)<br><strong>Servings:<\/strong>&nbsp;4 people<br><strong>Yield:<\/strong>&nbsp;12-15 small patties<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Nutrition Information (per serving)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Calories:<\/strong>\u00a0145<\/li>\n\n\n\n<li><strong>Protein:<\/strong>\u00a09g<\/li>\n\n\n\n<li><strong>Carbohydrates:<\/strong>\u00a022g<\/li>\n\n\n\n<li><strong>Fat:<\/strong>\u00a01g<\/li>\n\n\n\n<li><strong>Fiber:<\/strong>\u00a08g<\/li>\n\n\n\n<li><strong>Iron:<\/strong>\u00a03.2mg<\/li>\n\n\n\n<li><strong>Folate:<\/strong>\u00a085mcg<\/li>\n\n\n\n<li><strong>Vitamin C:<\/strong>\u00a015mg<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">These steamed spinach and lentil patties represent the perfect combination of nutrition and flavor for anyone focused on weight loss and healthy eating. The high protein content helps maintain muscle mass during weight loss, while the fiber keeps you feeling full and satisfied. The steaming method preserves nutrients while keeping the dish oil-free and low in calories. Whether you\u2019re following a specific diet plan or simply looking for nutritious breakfast options, these patties deliver on both health benefits and taste. The versatility of this recipe allows for easy customization with different vegetables or spices to suit your preferences while maintaining the core nutritional benefits.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Estas nutritivas hamburguesas de desayuno, sin carbohidratos ni harina, est\u00e1n repletas de prote\u00ednas, fibra y hierro, lo que las hace perfectas para bajar de peso y una alimentaci\u00f3n saludable. Hechas [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":12148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[],"class_list":["post-12147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recetas"],"aioseo_notices":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tortitas de espinacas y lentejas al vapor - Recetas Simple<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.es-recetas.top\/?p=12147\" \/>\n<meta property=\"og:locale\" content=\"uk_UA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tortitas de espinacas y lentejas al vapor - Recetas Simple\" \/>\n<meta property=\"og:description\" content=\"Estas nutritivas hamburguesas de desayuno, sin carbohidratos ni harina, est\u00e1n repletas de prote\u00ednas, fibra y hierro, lo que las hace perfectas para bajar de peso y una alimentaci\u00f3n saludable. 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