{"id":6739,"date":"2025-02-16T08:57:02","date_gmt":"2025-02-16T07:57:02","guid":{"rendered":"https:\/\/healthyforkful.com\/?p=6739"},"modified":"2025-02-16T08:57:06","modified_gmt":"2025-02-16T07:57:06","slug":"burger-espinacas-quinoa","status":"publish","type":"post","link":"https:\/\/healthyforkful.com\/es\/burger-espinacas-quinoa\/","title":{"rendered":"Burger de espinacas y quinoa"},"content":{"rendered":"\n<p>Incorporar opciones saludables y deliciosas en nuestra alimentaci\u00f3n diaria es esencial para mantener un estilo de vida equilibrado. Una excelente manera de lograrlo es a trav\u00e9s del <strong>batch cooking<\/strong>, una t\u00e9cnica que consiste en preparar varias comidas en una sola sesi\u00f3n de cocina, facilitando as\u00ed una dieta nutritiva durante la semana. Hoy te compartimos una receta vegetariana de <strong>Burger de espinacas y quinoa<\/strong>, rica en nutrientes y perfecta para tus sesiones de <a href=\"https:\/\/healthyforkful.com\/es\/preparacion-de-menus-saludables\/\" target=\"_blank\" rel=\"noreferrer noopener\">batch cooking<\/a>, pues luego puedes congelar las burgers una vez hechas.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img data-recalc-dims=\"1\" fetchpriority=\"high\" decoding=\"async\" width=\"817\" height=\"1024\" data-attachment-id=\"6742\" data-permalink=\"https:\/\/healthyforkful.com\/es\/burger-espinacas-quinoa\/burger-de-espinaca-y-quinoa\/\" data-orig-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?fit=1224%2C1534&amp;ssl=1\" data-orig-size=\"1224,1534\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Burger de espinaca y quinoa\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?fit=239%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?fit=817%2C1024&amp;ssl=1\" src=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=817%2C1024&#038;ssl=1\" alt=\"Burger de espinaca y quinoa\" class=\"wp-image-6742\" srcset=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=817%2C1024&amp;ssl=1 817w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=239%2C300&amp;ssl=1 239w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=768%2C963&amp;ssl=1 768w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?w=1224&amp;ssl=1 1224w\" sizes=\"(max-width: 817px) 100vw, 817px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Beneficios del Batch Cooking para una Alimentaci\u00f3n Saludable<\/h2>\n\n\n\n<p>El batch cooking ofrece m\u00faltiples ventajas:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Ahorro de tiempo<\/strong>: Al dedicar unas horas a la semana para cocinar, reduces el tiempo diario en la cocina.<\/li>\n\n\n\n<li><strong>Planificaci\u00f3n eficiente<\/strong>: Te permite organizar tus comidas, asegurando una dieta balanceada y evitando decisiones impulsivas poco saludables.<\/li>\n\n\n\n<li><strong>Reducci\u00f3n del desperdicio<\/strong>: Al planificar y preparar con anticipaci\u00f3n, compras solo lo necesario, disminuyendo el desperdicio de alimentos.<\/li>\n\n\n\n<li><strong>Variedad en la dieta<\/strong>: Puedes preparar diferentes platos y combinarlos a lo largo de la semana, evitando la monoton\u00eda.<\/li>\n<\/ul>\n\n\n\n<p>En mi ebook <a href=\"https:\/\/www.mariallamas.com\/ebook-menus-primavera-hormonas-y-limpieza\/\" target=\"_blank\" rel=\"noreferrer noopener\">Men\u00fas para equilibrar tus hormonas<\/a> tienes muchas otras ideas de batch cooking. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Propiedades Nutricionales de la Burger de Espinacas y Quinoa<\/h2>\n\n\n\n<p>Esta hamburguesa combina ingredientes que aportan numerosos beneficios:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Quinoa<\/strong>: Considerada un pseudocereal, la quinoa es rica en prote\u00ednas (aproximadamente 16 g por cada 100 g), hidratos complejos y grasas insaturadas, incluyendo \u00e1cidos omega 6 y omega 3. Adem\u00e1s, contiene fibra y antioxidantes, contribuyendo a la salud digestiva y cardiovascular. <\/li>\n\n\n\n<li><strong>Espinacas<\/strong>: Fuente de vitaminas A, C y K, as\u00ed como de minerales como hierro y calcio. Las espinacas tambi\u00e9n aportan fibra y antioxidantes que fortalecen el sistema inmunol\u00f3gico.<\/li>\n\n\n\n<li><strong>Avena<\/strong>: Proporciona fibra soluble, que ayuda a mantener niveles saludables de colesterol y favorece la saciedad.<\/li>\n\n\n\n<li><strong>Almendras molidas<\/strong>: Ricas en \u00e1cidos grasos saludables, contribuyen a la salud cerebral al ser precursoras de la serotonina y tambi\u00e9n son buenas para la salud cardiovascular.<\/li>\n<\/ul>\n\n\n<div id=\"recipe\"><\/div><div id=\"wprm-recipe-container-6744\" class=\"wprm-recipe-container\" data-recipe-id=\"6744\" data-servings=\"10\"><div class=\"wprm-recipe wprm-recipe-tastefully-simple\">\n\t<div class=\"wprm-recipe-image-container\">\n\t\t\t\t<div class=\"wprm-recipe-image\"><img decoding=\"async\" width=\"150\" height=\"150\" src=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=150%2C150&amp;ssl=1\" class=\"attachment-thumbnail size-thumbnail\" alt=\"Burer de espinaca y quinoa\" srcset=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=150%2C150&amp;ssl=1 150w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=500%2C500&amp;ssl=1 500w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?resize=320%2C320&amp;ssl=1 320w, https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?zoom=3&amp;resize=150%2C150&amp;ssl=1 450w\" sizes=\"(max-width: 150px) 100vw, 150px\" data-attachment-id=\"6742\" data-permalink=\"https:\/\/healthyforkful.com\/es\/burger-espinacas-quinoa\/burger-de-espinaca-y-quinoa\/\" data-orig-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?fit=1224%2C1534&amp;ssl=1\" data-orig-size=\"1224,1534\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Burger de espinaca y quinoa\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?fit=239%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/healthyforkful.com\/wp-content\/uploads\/2025\/02\/Burger-de-espinaca-y-quinoa.png?fit=817%2C1024&amp;ssl=1\" \/><\/div>\n\t\t<div class=\"wprm-recipe-buttons\">\n\t\t\t<a href=\"https:\/\/healthyforkful.com\/es\/wprm_print\/hamburguesas-de-quinoa-y-espinacas\" class=\"wprm-recipe-print wprm-color-accent\" target=\"_blank\" rel=\"nofollow\">Imprimir<\/a>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"wprm-recipe-name wprm-color-header\">HAMBURGUESAS DE QUINOA Y ESPINACAS<\/div>\n\t\t<div class=\"wprm-recipe-summary\">\n\t\t<p>Deliciosas hamburguesas vegetarianas que har\u00e1n las delicias de todos<\/p>\t<\/div>\n\t<div class=\"wprm-recipe-details-container\">\n\t\t\t\t\t<div class=\"wprm-recipe-course-container\">\n\t\t\t\t<span class=\"wprm-recipe-details-name wprm-recipe-course-name\">Plato:<\/span>\n\t\t\t\t<span class=\"wprm-recipe-course\">\n\t\t\t\t\tplato principal\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\t\t<div class=\"wprm-recipe-cuisine-container\">\n\t\t\t\t<span class=\"wprm-recipe-details-name wprm-recipe-cuisine-name\">Cocina:<\/span>\n\t\t\t\t<span class=\"wprm-recipe-cuisine\">\n\t\t\t\t\tHealthy, Vegetariana\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\t\t<div class=\"wprm-recipe-keyword-container\">\n\t\t\t\t<span class=\"wprm-recipe-details-name wprm-recipe-keyword-name\">Keyword:<\/span>\n\t\t\t\t<span class=\"wprm-recipe-keyword\">\n\t\t\t\t\tburger, espinacas, hamburguesa, quinoa, sin gluten, vegetariana\t\t\t\t<\/span>\n\t\t\t<\/div>\n\t\t\t\t\t\t<div class=\"wprm-recipe-servings-container\">\n\t\t\t<span class=\"wprm-recipe-details-name wprm-recipe-servings-name\">Raciones<\/span>: <span class=\"wprm-recipe-details wprm-recipe-servings wprm-recipe-servings-6744\">10<\/span> <span class=\"wprm-recipe-details-unit wprm-recipe-servings-unit\">uds<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t\t<\/div>\n\n\t\t<div class=\"wprm-recipe-ingredients-container\">\n\t\t<div class=\"wprm-recipe-header wprm-color-header\">Ingredientes<\/div>\n\t\t\t\t<div class=\"wprm-recipe-ingredient-group\">\n\t\t\t\t\t\t<ul class=\"wprm-recipe-ingredients\">\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-amount\">200<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-unit\">g<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">de quinoa cruda o 2 \u00bd tazas de quinoa cocida<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-notes\">blanca o roja o un mix<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-amount\">130<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-unit\">g<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">de copos de avena<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-notes\">certificados sg si eres celiaca<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-amount\">4<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">huevos<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-amount\">150<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-unit\">g<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">almendra molida<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-amount\">100<\/span>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-unit\">g<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">de espinaca fresca<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-notes\">picada<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">Sal marina y pimienta<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">Aceite de oliva<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t<\/div>\n\t \t\t<div class=\"wprm-recipe-ingredient-group\">\n\t\t\t\t\t\t<div class=\"wprm-recipe-group-name wprm-recipe-ingredient-group-name\">Para servir (opcional)<\/div>\n\t\t\t\t\t\t<ul class=\"wprm-recipe-ingredients\">\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-unit\">Hoja<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">verde<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">Hinojo<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-ingredient\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-name\">Ali\u00f1o rico<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"wprm-recipe-ingredient-notes\">por ejemplo un pesto<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t<\/ul>\n\t\t<\/div>\n\t \t \t<\/div>\n\t\t\t<div class=\"wprm-recipe-instructions-container\">\n\t\t<div class=\"wprm-recipe-header wprm-color-header\">Elaboraci\u00f3n paso a paso<\/div>\n\t\t\t\t<div class=\"wprm-recipe-instruction-group\">\n\t\t\t\t\t\t<ol class=\"wprm-recipe-instructions\">\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-instruction\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"wprm-recipe-instruction-text\">Coloca 500 ml de agua, la quinoa enjuagada y una pizca de sal en una cacerola mediana. Lleva a ebullici\u00f3n, baja el fuego a fuego lento y cuece suavemente durante unos 15 minutos, o hasta que veas peque\u00f1as colas en las semillas de quinoa. Reserva y deja enfriar.<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-instruction\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"wprm-recipe-instruction-text\">En un bol grande, mezcla la quinoa cocida, los copos de avena, los huevos, el queso rallado, la espinaca picada, la sal y la pimienta hasta que todos los ingredientes est\u00e9n bien integrados. Deja reposar la mezcla en el refrigerador durante 30 minutos.<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-instruction\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"wprm-recipe-instruction-text\">Saca la mezcla y forma de 10 a 12 hamburguesas con las manos. Calienta el aceite en una sart\u00e9n a fuego medio. Agrega las burguers y d\u00f3ralas durante 2-3 minutos por cada lado.<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"wprm-recipe-instruction\">\n\t\t\t\t\t\t\t\t\t\t<div class=\"wprm-recipe-instruction-text\">Acompa\u00f1a las hamburguesas con lechuga, tomates, lombarda, manzana ralladas y brotes o microvegetales.<\/div>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t<\/ol>\n\t\t<\/div>\n\t\t\t<\/div>\n\t\t\t\t<div class=\"wprm-recipe-notes-container\">\n\t\t<div class=\"wprm-recipe-header wprm-color-header\">Notas de la Receta<\/div>\n\t\t<p>Una vez tienes formadas las burguers, tambi\u00e9n puedes ponerlas en una bandeja de horno forrada y hornearlas a 180\u00baC durante 5-10 minutos por cada lado.<br \/>\nLas hamburguesas se conservan de 3 a 5 d\u00edas en el refrigerador y congelan bien.<\/p>\n\t<\/div>\n\t\t<\/div>\n<\/div><!-- AddThis Advanced Settings generic via filter on the_content --><!-- AddThis Share Buttons generic via filter on the_content -->","protected":false},"excerpt":{"rendered":"<p>Incorporar opciones saludables y deliciosas en nuestra alimentaci\u00f3n diaria es esencial para mantener un estilo de vida equilibrado. Una excelente manera de lograrlo es a trav\u00e9s del batch cooking, una t\u00e9cnica que consiste en preparar varias comidas en una sola sesi\u00f3n de cocina, facilitando as\u00ed una dieta nutritiva durante la semana. Hoy te compartimos una&#8230;<!-- AddThis Advanced Settings generic via filter on get_the_excerpt --><!-- AddThis Share Buttons generic via filter on get_the_excerpt --><\/p>\n<p><a class=\"more-link\" href=\"https:\/\/healthyforkful.com\/es\/burger-espinacas-quinoa\/\">Read More<\/a><\/p>","protected":false},"author":1,"featured_media":6742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":false,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[830,841],"tags":[3602,2539,2359,1756,2541],"class_list":{"0":"post-6739","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-principales","8":"category-recetas","9":"tag-burger-2","10":"tag-hamburguesa-2","11":"tag-sin-gluten-2","12":"tag-sin-lactosa","13":"tag-vegetariano-es","14":"entry"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - 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