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Receta sencilla y cardiosaludable: legumbres en vinagreta de soja

No hay nada como una buena receta de legumbres, y si lleva la firma de Eneko Atxa y tiene en cuenta los principales factores de riesgo cardiovascular, el éxito está garantizado.

Las legumbres son una de las principales y más asequibles fuentes de proteínas y aminoácidos de origen vegetal. Además proporcionan fibra, hierro, potasio, antioxidantes y ácido fólico, y su contenido en grasa es bajo. Y entre ellas, las lentejas, los garbanzos o los guisantes ocupan un lugar de privilegio porque son el ingrediente de alguno de los platos más tradicionales de la dieta mediterránea.

Por eso, hoy compartimos un sencilla receta de legumbres con el sello del prestiogioso chef vasco, Eneko Atxa, que en colaboración con la Sociedad Española de Arteriosclerosis (SEA), ha creado una receta que tiene en cuenta los principales factores de riesgo cardiovascular: la hipertensión arterial, la diabetes y la hipercolesterolemia.

Legumbres en vinagreta de soja

Ingredientes para 4 personas

  • Garbanzos cocidos 280 g
  • Lentejas cocidas 280 g
  • Guisantes cocidos 280 g
  • Endibia: 4 unidades
  • Soja en conserva: 1 lata
  • Salsa de soja: 2 cucharadas soperas
  • Aceite de oliva virgen extra: 2 cucharadas soperas

Elaboración paso a paso

  • Primeramente, mezclamos las legumbres cocidas en una fuente apropiada.
  • Aparte, limpiamos y cortamos en trozos las endibias y las incorporamos a las legumbres.
  • Posteriormente, añadimos la soja en conserva por encima.
  • Por último, hacemos una vinagreta con el aceite de oliva virgen extra y la salsa de soja, para agregarla al gusto sobre el plato preparado de legumbres.

Información nutricional por persona

  • Energía: 330,00 kcal
  • Proteínas: 15,10 g
  • Hids. de carbono: 29,90 g
  • Fibra dietética: 9,71 g
  • AGS: 3,87 g
  • AGM: 7,35 g
  • AGP: 1,70 g
  • Colesterol: 10,20 mg
  • Sodio: 985,00 mg

Quién es Eneko Atxa

Cocinero de origen Vasco con 5 estrellas Michelin. Azurmendi ha sido nombrado por segunda vez como el restaurante más sostenible del Mundo, por World’s 50 Best Restaurants. Además ha sido reconocido como Mejor restaurante de Europa según OAD (Opinionated About Dining) y Mejor Restaurante del Mundo según la revista de lujo Elite Traveler. Eneko Atxa es Premio Nacional de Gastronomía 2015, y ha formado parte del European’s Young Leaders.

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