{"id":3850,"date":"2025-10-31T15:22:40","date_gmt":"2025-10-31T15:22:40","guid":{"rendered":"https:\/\/inflammascan.app\/receta-de-empanadillas-de-col-rizada-y-quinoa-con-yogur-de-cilantro\/"},"modified":"2025-10-31T15:22:40","modified_gmt":"2025-10-31T15:22:40","slug":"receta-de-empanadillas-de-col-rizada-y-quinoa-con-yogur-de-cilantro","status":"publish","type":"post","link":"https:\/\/inflammascan.app\/es\/receta-de-empanadillas-de-col-rizada-y-quinoa-con-yogur-de-cilantro\/","title":{"rendered":"Receta de empanadillas de col rizada y quinoa con yogur de cilantro"},"content":{"rendered":"
\n\n\n\n\n\n
Tiempo de preparaci\u00f3n<\/th>\n15 minutos<\/td>\n<\/tr>\n
Tiempo de cocci\u00f3n<\/th>\n20 minutos<\/td>\n<\/tr>\n
Tiempo total<\/th>\n35 minutos<\/td>\n<\/tr>\n
Raciones<\/th>\n4 hamburguesas<\/td>\n<\/tr>\n<\/table>\n

\u00bfQu\u00e9 son las empanadillas de col rizada y quinoa con yogur de cilantro?<\/h2>\n

Este vibrante plato combina la col rizada, rica en nutrientes, con la quinoa, repleta de prote\u00ednas, para crear hamburguesas sanas, sustanciosas y sabrosas. Nacida como una versi\u00f3n moderna de las tradicionales hamburguesas de cereales y verduras, incorpora hierbas frescas y yogur cremoso para a\u00f1adir un toque refrescante. <\/p>\n

\u00bfQu\u00e9 hace que esta receta sea antiinflamatoria?<\/h2>\n

Los ingredientes principales de la col rizada y la quinoa son ricos en antioxidantes y fitonutrientes que ayudan a combatir el estr\u00e9s oxidativo del organismo. La col rizada es una verdura cruc\u00edfera cargada de vitaminas A, C y K, conocidas por sus beneficios antiinflamatorios. <\/p>\n

Adem\u00e1s, la salsa de yogur y cilantro aporta las propiedades probi\u00f3ticas del yogur y los efectos desintoxicantes del cilantro. Juntos, estos ingredientes act\u00faan sin\u00e9rgicamente para reducir la inflamaci\u00f3n y favorecer la salud intestinal, haciendo de esta receta una forma deliciosa de promover el bienestar general. <\/p>\n

Ingredientes<\/h2>\n
    \n
  • 1 taza de quinoa cocida<\/li>\n
  • 2 tazas de col rizada finamente picada, sin los tallos<\/li>\n
  • 1 cebolla peque\u00f1a, picada finamente<\/li>\n
  • 2 dientes de ajo, picados<\/li>\n
  • 1\/4 taza de zanahoria rallada<\/li>\n
  • 1\/4 taza de harina de garbanzos<\/li>\n
  • 1 cucharadita de comino molido<\/li>\n
  • 1\/2 cucharadita de piment\u00f3n ahumado<\/li>\n
  • Sal y pimienta al gusto<\/li>\n
  • 2 cucharadas de aceite de oliva, para fre\u00edr<\/li>\n
  • Para la salsa de yogur y cilantro:<\/strong><\/li>\n
  • 1\/2 taza de yogur griego natural<\/li>\n
  • 1\/4 taza de hojas de cilantro fresco, picadas<\/li>\n
  • 1 cucharadita de zumo de lim\u00f3n<\/li>\n
  • 1\/4 cucharadita de comino molido<\/li>\n
  • Sal al gusto<\/li>\n<\/ul>\n

    C\u00f3mo llegar<\/h2>\n

    Paso 1<\/h3>\n

    En un bol grande, combina la quinoa cocida, la col rizada picada, la cebolla cortada en dados, el ajo picado, la zanahoria rallada, la harina de garbanzos, el comino, el piment\u00f3n ahumado, la sal y la pimienta. Mezcla bien hasta que la mezcla se mantenga unida al presionarla. <\/p>\n

    Paso 2<\/h3>\n

    Forma con la mezcla 4 hamburguesas del mismo tama\u00f1o. Si la mezcla est\u00e1 demasiado h\u00fameda, a\u00f1ade un poco m\u00e1s de harina de garbanzos para ligarla. <\/p>\n

    Paso 3<\/h3>\n

    Calienta aceite de oliva en una sart\u00e9n antiadherente a fuego medio. Cocina las hamburguesas unos 5 minutos por cada lado, o hasta que est\u00e9n doradas y firmes al tacto. <\/p>\n

    Paso 4<\/h3>\n

    Mientras se cuecen las hamburguesas, prepara la salsa de yogur y cilantro mezclando el yogur griego, el cilantro picado, el zumo de lim\u00f3n, el comino molido y la sal en un bol peque\u00f1o hasta que quede suave.<\/p>\n

    Paso 5<\/h3>\n

    Sirve las hamburguesas calientes cubiertas con una generosa cucharada de salsa de yogur y cilantro para un acabado fresco y cremoso.<\/p>\n

    Informaci\u00f3n nutricional (por raci\u00f3n)<\/h2>\n\n\n\n\n\n
    Calor\u00edas<\/th>\n220 kcal<\/td>\n<\/tr>\n
    Grasa<\/th>\n8 g<\/td>\n<\/tr>\n
    Carbohidratos<\/th>\n28 g<\/td>\n<\/tr>\n
    Prote\u00edna<\/th>\n9 g<\/td>\n<\/tr>\n<\/table>\n

    InflammaScore<\/h2>\n

    1<\/span> \u00a1Bien! Potencial de inflamaci\u00f3n muy bajo <\/p>\n

    PREGUNTAS Y RESPUESTAS<\/h2>\n

    P1: \u00bfQu\u00e9 hace que la col rizada y la quinoa sean una buena combinaci\u00f3n para estas empanadillas?<\/strong>
    \nR1: La col rizada aporta un verde sustancioso y lleno de nutrientes, rico en vitaminas y fibra, mientras que la quinoa a\u00f1ade una textura esponjosa y rica en prote\u00ednas. Juntos, crean unas hamburguesas saciantes y saludables. <\/p>\n

    P2: \u00bfC\u00f3mo puedo conseguir que las hamburguesas se mantengan unidas sin deshacerse?<\/strong>
    \nA2: La clave est\u00e1 en los aglutinantes, como los huevos o la harina de linaza, y en asegurarse de exprimir el exceso de humedad de la col rizada y la quinoa. Esto ayuda a que la mezcla quede bien firme cuando se cocina. <\/p>\n

    P3: \u00bfCu\u00e1l es el secreto de la salsa de yogur y cilantro?<\/strong>
    \nA3: La salsa de yogur y cilantro equilibra la terrosidad de las hamburguesas con un toque fresco y \u00e1cido. Es una sencilla mezcla de yogur cremoso, cilantro brillante y un toque de zumo de lima o lim\u00f3n para darle brillo. <\/p>\n

    P4: \u00bfSe pueden hacer estas empanadillas veganas o sin gluten?<\/strong>
    \nA4: \u00a1Por supuesto! Para hacer hamburguesas veganas, sustituye los huevos por huevos de lino o pur\u00e9 de garbanzos. La quinoa no contiene gluten por naturaleza, por lo que esta receta es apta para quienes evitan el gluten. <\/p>\n

    P5: \u00bfCu\u00e1les son algunas sugerencias para servir estas empanadillas?<\/strong>
    \nA5: S\u00edrvelos sobre un lecho de verduras mixtas, dentro de una pita con verduras crujientes o junto a una ensalada fresca. Son lo bastante vers\u00e1tiles para el almuerzo, la cena o incluso un tentempi\u00e9 sustancioso. <\/p>\n

    Estas empanadillas de col rizada y quinoa con yogur de cilantro dan un toque vibrante a la alimentaci\u00f3n sana, mezclando verduras frescas y granos con frutos secos en cada bocado. F\u00e1ciles de preparar y rebosantes de sabor, son un complemento perfecto para cualquier comida que busque nutrici\u00f3n y sabor.
    \"\" <\/p>\n","protected":false},"excerpt":{"rendered":"

    Descubre un giro fresco a la alimentaci\u00f3n sana con hamburguesas de col rizada y quinoa, perfectamente combinadas con un sabroso yogur de cilantro. Esta vibrante receta combina verduras terrosas y granos con sabor a nuez para una comida ligera y sabrosa que deleita el paladar. <\/p>\n","protected":false},"author":1,"featured_media":3851,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_angie_page":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":"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":"","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-4)","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-4)","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-4)","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":""}},"page_builder":"","footnotes":""},"categories":[20],"tags":[],"class_list":["post-3850","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-comidas-y-cenas"],"yoast_head":"\nReceta de empanadillas de col rizada y quinoa con yogur de cilantro<\/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:\/\/inflammascan.app\/es\/receta-de-empanadillas-de-col-rizada-y-quinoa-con-yogur-de-cilantro\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Receta de empanadillas de col rizada y quinoa con yogur de cilantro\" \/>\n<meta property=\"og:description\" content=\"Descubre un giro fresco a la alimentaci\u00f3n sana con hamburguesas de col rizada y quinoa, perfectamente combinadas con un sabroso yogur de cilantro. 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