{"id":2433,"date":"2020-11-19T16:36:30","date_gmt":"2020-11-19T16:36:30","guid":{"rendered":"http:\/\/cookinglovers.teka.com\/2020\/11\/19\/batch-cooking-albondigas-pasta-quinoa-falafels-y-heura\/"},"modified":"2020-11-19T16:36:30","modified_gmt":"2020-11-19T16:36:30","slug":"batch-cooking-albondigas-pasta-quinoa-falafels-y-heura","status":"publish","type":"post","link":"https:\/\/cookinglovers.teka.com\/es\/menu-semanal\/batch-cooking-albondigas-pasta-quinoa-falafels-y-heura\/","title":{"rendered":"Batch Cooking: Alb\u00f3ndigas, Pasta, Quinoa, Falafels y Heura"},"content":{"rendered":"

Preparar comida para toda la semana en un solo d\u00eda es posible, esa es la filosof\u00eda del Batch Cooking o Meal Prep<\/strong>. Por eso cada semana os ense\u00f1aremos a cocinar<\/a> recetas caseras y saludables que poder guardar en el frigor\u00edfico o congelador. Tuppers salvavidas<\/strong> para todos aquellos que no ten\u00e9is tiempo para cocinar entre semana o que quer\u00e9is ahorrar un poco de tiempo y dinero comiendo sano. <\/strong><\/p>\n

Disfruta de esta tarde de domingo en la cocina porque probablemente ser\u00e1 el \u00fanico d\u00eda de la semana que lo hagas. Enf\u00fandate en el delantal y vamos a por ese men\u00fa semanal<\/strong>.<\/p>\n

Ingredientes<\/h2>\n

Alb\u00f3ndigas (12 unidades)<\/h3>\n
    \n
  • 2 tazas de alubias rojas cocidas<\/li>\n
  • 1\/2 cebolla, picada<\/li>\n
  • 1 pizca de sal y pimienta negra<\/li>\n
  • 1\/2 cucharadita de ajo en polvo<\/li>\n
  • 1\/2 cucharadita de piment\u00f3n picante<\/li>\n
  • 2 cucharadas de harina<\/li>\n
  • 2 cucharadas de pan rallado<\/li>\n
  • 1 + 1\/3 taza de salsa de tomate cruda<\/li>\n
  • 1 diente de ajo, picado<\/li>\n
  • 1\/2 taza de agua<\/li>\n
  • Un trozo de pimiento verde, bien picado<\/li>\n
  • 1\/3 taza de vino blanco<\/li>\n<\/ul>\n

    Falafels (15-20 unidades)<\/h3>\n
      \n
    • 1 + 1\/2 taza de garbanzos crudos<\/li>\n
    • 2 cucharadas de harina de garbanzo o normal<\/li>\n
    • 2 cucharadas de pan rallado<\/li>\n
    • 1 diente de ajo, picado<\/li>\n
    • 1\/2 cebolla, picada<\/li>\n
    • 1 cucharada de aceite<\/li>\n
    • sal al gusto<\/li>\n<\/ul>\n

      Pasta\/Quinoa<\/h3>\n
        \n
      • 1 taza de quinoa<\/li>\n
      • Tomates cherris<\/li>\n
      • Unos 250 gramos de espaguetis integrales<\/li>\n
      • 2 tazas de pasta de guisantes (o cualquier tipo de pasta sin gl\u00faten)<\/li>\n
      • 2 tazas de heura (bocados mediterr\u00e1neos)<\/li>\n<\/ul>\n

        \"batch<\/p>\n

        Alb\u00f3ndigas de alubias rojas con salsa de tomate<\/h2>\n

        En un bol a\u00f1ade las alubias cocidas<\/strong> (p\u00e1salas por un colador antes para eliminar el l\u00edquido sobrante) y con la ayuda de un tenedor amasa hasta que quede una pasta (tampoco que quede
        \nmuy triturado).<\/p>\n

        A\u00f1ade sal y pimienta negra al gusto<\/strong>, el ajo en polvo, el piment\u00f3n picante y mezcla bien. Finalmente a\u00f1ade harina y el pan rallado y mezcla de nuevo hasta que est\u00e9 todo bien integrado.<\/p>\n

        Con la ayuda de tus manos haz bolitas del tama\u00f1o que desees<\/strong> apretando un poco. A\u00f1ade m\u00e1s harina si es necesario y ves que cuesta que la forma de alb\u00f3ndiga se mantenga. Una vez tengas todas las alb\u00f3ndigas hechas, reb\u00f3zalas con un poco de harina.<\/p>\n

        En una sart\u00e9n con un poco de aceite pon las alb\u00f3ndigas<\/strong> y espera a que se doren, moviendo la sart\u00e9n para que se cocinen por todos los lados. Cuando est\u00e9n doradas ret\u00edralas del fuego.<\/p>\n

        En la misma sart\u00e9n,<\/strong> a\u00f1ade un poco m\u00e1s de aceite si es necesario y a\u00f1ade el pimiento verde troceado y deja que se cocine por un par de minutos a fuego medio. A\u00f1ade la cebolla y el ajo picado y espera a que dore.<\/p>\n

        Cuando la cebolla est\u00e9 ya doradita<\/strong> a\u00f1ade la salsa de tomate, un poco de agua y vino blanco y cocina a fuego alto hasta que empiecen a salir burbujas, entonces baja el fuego, tapa (opcional) y deja cocinar unos 10 minutos, mezclando a menudo.<\/p>\n

        Puedes a\u00f1adir las alb\u00f3ndigas<\/strong> al final del todo cuando la salsa est\u00e9 ya lista o puedes a\u00f1adirlas mientras la salsa se est\u00e1 cocinando, yo siempre las a\u00f1ado mientras se est\u00e1 cocinando.<\/p>\n

        Quinoa<\/h2>\n

        A\u00f1ade la quinoa en un colador fino<\/strong> y l\u00edmpialas con agua (o en una olla con un poco de agua y luego esc\u00farrela).<\/p>\n

        En una olla a\u00f1ade la quinoa limpia <\/strong>con 1 taza de agua y deja que se cocine unos diez minutos. Si no quieres limpiar la quinoa y no quieres a\u00f1adir 1 taza de agua por 1 de quinoa, puedes
        \nsimplemente a\u00f1adir quinoa y llenar la olla con agua, y luego colarla.<\/p>\n

        Pasta integral y Pasta de guisantes<\/h2>\n

        En la misma olla que has cocinado la quinoa<\/strong>, cocina los espaguetis integrales durante unos 12-15 minutos. Y en esa misma olla, cocina la pasta de guisantes por unos 7-10 minutos.<\/p>\n

        Corta los cherris y ponlos encima de la past<\/strong>a de guisantes y reserva.<\/p>\n

        Falafels<\/h2>\n

        Antes de preparar los falafels<\/strong>, la noche anterior pon a remojar los garbanzos crudos. Si no te acuerdas\u00a0de dejarlos en remojo la noche anterior, una media hora
        \nantes, pon los garbanzos en agua hirviendo y remueve hasta que se ablanden.<\/p>\n

        Una vez los garbanzos est\u00e1n blandos<\/strong> (o casi blandos), ponlos en una batidora, con la media cebolla, el diente de ajo, aceite y sal. Tritura hasta que se forme una pasta y a\u00f1ade las cucharadas de harina de garbanzos (o harina normal) y las de pan rallado.<\/p>\n

        Vuelve a batir hasta que se integre todo muy bien<\/strong> y con tus manos haz bolitas aplast\u00e1ndolas un poco para que tengan forma de falafel. Si ves que se deshacen prueba a poner un poco m\u00e1s de aceite y si ves que est\u00e1n muy liquidas, a\u00f1ade m\u00e1s harina.<\/p>\n

        En una sart\u00e9n con bastante aceite,<\/strong> coc\u00ednalas por unos minutos hasta que doren por los dos lados.<\/p>\n

        Heura<\/h2>\n

        Para cocinar heura lo \u00fanico que hay que hacer<\/strong> es sacarla del congelador y sofre\u00edrla con un poco de aceite hasta que dore.<\/p>\n","protected":false},"excerpt":{"rendered":"

        Preparar comida para toda la semana en un solo d\u00eda es posible, esa es la filosof\u00eda del Batch Cooking o Meal Prep. Por eso cada semana os ense\u00f1aremos a cocinar recetas caseras y saludables que poder guardar en el frigor\u00edfico o congelador. Tuppers salvavidas para todos aquellos que no ten\u00e9is tiempo para cocinar entre semana […]<\/p>\n","protected":false},"author":1,"featured_media":2252,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[289],"tags":[],"class_list":["post-2433","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-menu-semanal"],"acf":[],"yoast_head":"\nBatch Cooking: Alb\u00f3ndigas, Pasta, Quinoa, Falafels y Heura | Cooking Lovers<\/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:\/\/cookinglovers.teka.com\/es\/menu-semanal\/batch-cooking-albondigas-pasta-quinoa-falafels-y-heura\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Batch Cooking: Alb\u00f3ndigas, Pasta, Quinoa, Falafels y Heura | Cooking Lovers\" \/>\n<meta property=\"og:description\" content=\"Preparar comida para toda la semana en un solo d\u00eda es posible, esa es la filosof\u00eda del Batch Cooking o Meal Prep. 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