{"id":71292,"date":"2015-02-19T15:57:24","date_gmt":"2015-02-19T13:57:24","guid":{"rendered":"https:\/\/shawellness.com\/shamagazine\/receta-de-hamburguesa-saludable\/"},"modified":"2022-11-09T20:49:52","modified_gmt":"2022-11-09T18:49:52","slug":"receta-de-hamburguesa-saludable","status":"publish","type":"post","link":"https:\/\/shawellness.com\/shamagazine\/es\/receta-de-hamburguesa-saludable\/","title":{"rendered":"Receta de hamburguesa saludable"},"content":{"rendered":"<p>La <strong>receta de hamburguesa saludable<\/strong> que os proponemos hoy es muy popular entre los ni\u00f1os (y los no tan ni\u00f1os) por la forma de presentaci\u00f3n. Es sencilla de preparar, sus ingredientes son comunes y resulta perfecta para cenas divertidas.<\/p>\n<p><!--more--><\/p>\n<h4>Para 3 \u00f3 4 raciones necesitaremos los siguientes ingredientes:<\/h4>\n<ul>\n<li>un poco de aceite de oliva<\/li>\n<li>una cucharada sopera de tahini (se encuentra f\u00e1cilmente en herbolarios y tiendas eco)<\/li>\n<li>una cebolla pelada y cortada en dados<\/li>\n<li>una cucharada peque\u00f1a de mostaza en grano<\/li>\n<li>un diente de ajo pelado y troceado<\/li>\n<li>una cucharada peque\u00f1a de hierbas secas mezcladas<\/li>\n<li>una zanahoria limpia y finamente rallada<\/li>\n<li>sal marina y pimienta negra (a poder ser reci\u00e9n molida) al gusto<\/li>\n<li>unas gotas de shoyu (salsa de soja)<\/li>\n<li>harina integral<\/li>\n<li>una taza (200g) de legumbres cocidas (pueden ser garbanzos, alubias, lentejas&#8230;)<\/li>\n<li>aceite para fre\u00edr (opcional)<\/li>\n<\/ul>\n<h4>Elaboraci\u00f3n<\/h4>\n<p>1. Calienta el aceite de oliva en una sart\u00e9n y <strong>saltea la cebolla<\/strong> durante aproximadamente 5 minutos sin dejar que se dore. <strong>A\u00f1ade el ajo, la zanahoria y la salsa de soja<\/strong> y sigue salteando durante 5 minutos m\u00e1s.<\/p>\n<p>2. <strong>Haz un pur\u00e9 con las legumbres<\/strong> cocidas que sea bastante homog\u00e9neo y a\u00f1ade despu\u00e9s las verduras salteadas y el tahini, la mostaza, las hierbas y los condimentos. Mezcla todo con cuidado. A\u00f1ade a continuaci\u00f3n la harina cucharada a cucharada ( de 2 a 3 cucharadas para que la mezcla sea consistente).<\/p>\n<p>3. Pon esta mezcla en un cuenco cubierto en el frigor\u00edfico durante aproximadamente media hora para darle firmeza y despu\u00e9s <strong>dale forma de hamburguesas.<\/strong><\/p>\n<p>4. Para cocinarlas tienes dos opciones:<\/p>\n<p>&#8211; Pon las hamburguesas sobre un plato o bandeja con harina. Calienta un poco de aceite en una sart\u00e9n y f<strong>r\u00ede suavemente hasta que se doren<\/strong>, d\u00e1ndoles la vuelta una vez. Si se abren, ponles una capa de harina antes de fre\u00edrlas, pero no calientes demasiado el aceite porque la harina se quemar\u00eda. Esc\u00farrelas en papel de cocina una vez fritas.<\/p>\n<p>&#8211; En lugar de fre\u00edrlas tambi\u00e9n puedes ponerlas en una bandeja con una ligera capa de aceite y <strong>hornearlas a 350\u00baC durante 20 minutos.<\/strong><\/p>\n<p>5. <strong>S\u00edrvelas en pan de pita<\/strong> con ensalada verde, ensalada de col fresca y pepinos en vinagre. \u00a1S\u00e9 creativo!<\/p>\n<h4>Variantes:<\/h4>\n<p>Puedes intentar usar diversas verduras en estas hamburguesas saludables: champi\u00f1ones, apio, pimientos rojos&#8230; Est\u00e1n deliciosas a\u00f1adi\u00e9ndoles ma\u00edz dulce.<\/p>\n<h5 style=\"text-align: center;\"><\/h5>\n<h6 style=\"text-align: center;\">Fuente: Macrobi\u00f3tica, Gu\u00eda para Principiantes. Jon Sandifer, Fundador de la Asociaci\u00f3n Macrobi\u00f3tica de Gran Breta\u00f1a.<br \/>\nImagen: recetin.com<\/h6>\n","protected":false},"excerpt":{"rendered":"<p>La receta de hamburguesa saludable que os proponemos hoy es muy popular entre los ni\u00f1os (y los no tan ni\u00f1os) por la forma de presentaci\u00f3n. Es sencilla de preparar, sus ingredientes son comunes y resulta perfecta para cenas divertidas.<\/p>\n","protected":false},"author":8,"featured_media":80258,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_sitemap_exclude":false,"_sitemap_priority":"","_sitemap_frequency":"","footnotes":""},"categories":[1413],"tags":[],"class_list":["post-71292","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricion-saludable"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Receta de hamburguesa saludable - SHA Magazine<\/title>\n<meta name=\"description\" content=\"La receta de hamburguesa saludable que os proponemos hoy es muy popular entre los ni\u00f1os (y los no tan ni\u00f1os) por la forma de presentaci\u00f3n. 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