Nutritious lunch, quinoa, arugula, mushrooms and much more...

in #hive-1805692 years ago

Llevo unos cuantos días tratando de publicar en esta comunidad Plant Power (Vegan), he estado leyendo contenidos, también conociendo la dinámica de la comunidad, creo que se va volver una de mis comunidades favoritas, ya que aparte de tejer, mi otra pasión es cocinar e innovar en la cocina.

No consumo ni carne, ni pollo ni pescados, así que es la comunidad perfecta para compartir mi gusto y pasión por la cocina.

Espero poder aportar a esta comunidad conocimiento, entretenimiento y otra forma de cocinar vegetales.

I've been trying to publish in this community Plant Power (Vegan) for a few days, I've been reading contents, also knowing the dynamics of the community, I think it will become one of my favorite communities, because apart from knitting, my other passion is cooking and innovating in the kitchen.

I don't eat meat, chicken or fish, so it is the perfect community to share my taste and passion for cooking.

I hope to bring to this community knowledge, entertainment and another way of cooking vegetables.

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Por acá en un lugar del mundo, ando buscando opciones de almuerzo que sean nutritivas, que ofrezcan saciedad y que sean fáciles y rápidas de preparar.

Así que hoy les quiero compartir cómo preparé un almuerzo nutritivo, rápido y muy fácil. Este almuerzo consta de una ensalada cruda, quinoa y champiñones al curry.

Here in one part of the world, I'm looking for lunch options that are nutritious, filling and quick and easy to prepare.

So today I want to share with you how I prepared a nutritious, quick and easy lunch. This lunch consists of a raw salad, quinoa and curried mushrooms.


Ensalada de rúcula y otros vegetales

Arugula salad and other vegetables


Para esta ensalada utilicé rúcula, alfalfa, tomates cherry y cebolla morada.

Sino tienes rúcula, puedes sustituir por cualquier tipo de lechugas, los tomates pueden ser sustituidos por tomates manzanos o tomates peritas, es indiferente, lo importante de la cocina es innovar con lo que tenemos.

For this salad I used arugula, alfalfa, cherry tomatoes and red onion.

If you don't have arugula, you can substitute any type of lettuce, the tomatoes can be replaced by apple tomatoes or pear tomatoes, it doesn't matter, the important thing in the kitchen is to innovate with what we have.

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Me gusta mucho la rúcula, me parece que es un vegetal que aporta sabor, además ese sabor es especialmente particular. En un vegetal que tiene muchas propiedades y lo maravilloso es que su aporte calórico es bajo.

Comencé separando las hojas de lo tallos, los tallo no los boto, los uso para agregar a una tortilla, a una crema o a un arroz. Luego las coloqué en vinagre un rato, las lavé varias veces con agua, retiré el exceso de agua y reservé.

I like arugula very much, it seems to me that it is a vegetable that brings flavor, besides that flavor is especially particular. It is a vegetable that has many properties and the wonderful thing is that its caloric contribution is low.

I started by separating the leaves from the stems, I do not throw away the stems, I use them to add to an omelet, a cream or rice. Then I put them in vinegar for a while, washed them several times with water, removed the excess water and set aside.

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También tomé un poco de alfalfa, piqué tomates cherry en cuatro y piqué cebolla con el corte juliana.

I also took some alfalfa, chopped cherry tomatoes in four and chopped onion with julienne cut.

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En el plato en donde serviría el almuerzo, organicé la ensalada por capas, esta parte del proceso la disfruto mucho. Reservé la ensalada hasta completar el resto de lo contornos que acompañarían mi almuerzo.

On the plate where I would serve lunch, I arranged the salad in layers, I enjoy this part of the process very much. I reserved the salad until I completed the rest of the contours that would accompany my lunch.

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También preparé el aderezo, le agregué mostaza, aceite de oliva, un poco de miel, sal y pimienta, reservé para cuando fuese a almorzar.

I also prepared the dressing, added mustard, olive oil, a little honey, salt and pepper, reserved for when I went to lunch.

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Champiñones al curry

Curried mushrooms


Amo los champiñones, son tan ricos y aditivo, además aportan proteínas, por ello hoy son uno de los contornos de mi almuerzo.

Comencé picando cebolla a la juliana, luego en una olla coloqué la cebolla con aceite de oliva hasta que la cebolla se caramelice.

Mientras la cebolla se cocinaba, limpié y fileteé los champiñones. Seguidamente agregué sal, pimienta y la especie estrella de esta preparación el curry. Dejé reducir, cuando se completa la reducción del líquido es indicativo de que los champiñones al curry están listos para degustar.

I love mushrooms, they are so rich and additive, plus they provide protein, so today they are one of the contours of my lunch.

I started by chopping the onion into julienne strips, then in a pot I put the onion with olive oil until the onion caramelized.

While the onion was cooking, I cleaned and filleted the mushrooms. Then I added salt, pepper and the star spice of this preparation, curry. I let it reduce, when the reduction of the liquid is complete it is an indication that the curry mushrooms are ready to be tasted.

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Quinoa


Para complementar, preparé quinoa que también es otra fuente de proteínas. Es sencilla de preparar la medida de quinoa por dos de agua, muy similar a como se prepara el arroz.

To complement, I prepared quinoa, which is also another source of protein. It is simple to prepare the measure of quinoa per two of water, very similar to how rice is prepared.

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Solo le coloqué sal y un grano pequeño de ajo, también se puede preparar con vegetales.

I only added salt and a small grain of garlic, it can also be prepared with vegetables.

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Colocando en el plato todos los contornos

Placing all the contours on the dish


Anteriormente había servido la ensalada, aún no he agregado el aderezo para evitar que se marchite, me gusta que los vegetales que componen la ensalada se mantengan fresco el mayor tiempo posible. También incorporé una porción de la quinoa en el plato, ya en este punto me provoca comenzar a comer.

I had previously served the salad, I have not yet added the dressing to prevent it from wilting, I like the vegetables that make up the salad to stay fresh as long as possible. I also incorporated a portion of the quinoa on the plate, already at this point it provokes me to start eating.

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Seguidamente incorporé los champiñones, ya acá no aguantaba las ganas de sentarme a comer, además que mi plato lucía provocativo y especialmente nutritivo.

Then I added the mushrooms, as I couldn't wait to sit down to eat, and my plate looked provocative and especially nutritious.

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Ahora si, había llegado el turno de colocar el aderezo, el cual lo vacié encima de toda la ensalada, aderezo que comenzó suntuosamente a lubricar cada ingrediente de la ensalada.

Now it was time to add the dressing, which I poured on top of the salad, dressing that began to lubricate each ingredient of the salad sumptuously.

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Finalmente, llegó el momento de degustar mi almuerzo nutritivo, realmente quedó muy rico y especialmente colorido.

Finally, it was time to taste my nutritious lunch, it was really delicious and especially colorful.

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Realmente la quinoa le da un gran aporte nutritivo, su sabor es delicado y no invasivo, así que se puede disfrutar de cada contorno con independencia de sabores y a la vez con un absoluto complemento.

Quinoa really gives a great nutritional contribution, its flavor is delicate and non-invasive, so you can enjoy each contour with independence of flavors and at the same time with an absolute complement.

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Combinar vegetales, jugar con sus texturas y colores mientras cocino me ofrece momentos de plenitud y de armonía. Me gusta atreverme a conocer sabores e innovar con nuevos ingredientes así logro una variedad al momento de cocinar, y lo más valioso, me mantengo comiendo saludable.

Combining vegetables, playing with their textures and colors while cooking offers me moments of fullness and harmony. I like to dare to try new flavors and innovate with new ingredients so I get a variety when cooking, and the most valuable thing, I keep eating healthy.

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Gracias por dedicar un espacio de su tiempo para leer la publicación. Si hay alguna pregunta, por favor pregúntame en la sección de comentarios a continuación.

Thank you for taking the time to read this publication. If there are any questions, please ask me in the comments section below.

Texto e imágenes: Por @jicrochet

Text and images: By @jicrochet

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Hi @jicrochet! Chia is an extraordinary cereal that does not require much cooking time. I like the combination with arugula, as it softens the flavor of this vegetable. I am struck by the shape of this arugula, is it the first sprouts? I had not seen it with this shape, quite similar to spinach.

The dressing you have prepared is delicious, and the sautéed mushrooms certainly complement this dish, a lunch worthy of kings.

Good recipe, thanks for posting your content on Plant Power Vegan.

Thank you, yes quinoa is wonderful apart from the nutrients it provides it is of little cooking.

This arugula has smaller leaves than the ones I usually buy, they are not sprouts.

I am glad you liked my preparations.

We will continue reading each other

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