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DESAYUNOS VEGANOS CON MUCHA PROTEINA

Espero que les gusten estos desayunos veganos y mega saludables, of course :P

Los quiero muy cañón!!

 

1. GARBANZOS REVUELTOS (versión healthy)

INGREDIENTES:

  • 1/2 cebolla picada
  • 2 dientes de ajo picados
  • 1 jitomate picado
  • 1 cucharadita de aceite vegetal
  • 1 y 1/2 tazas de garbanzos cocidos y machacados (puedes hacerlo con un tenedor, pisa papas o pulsar varias veces en la licuadora o procesador de alimentos para deshacerlos un poquito)
  • 1 cucharadita de cebolla en polvo
  • 1/4 cucharadita de ajo en polvo
  • 1/4 cucharadita de cúrcuma en polvo
  • 1 cucharadita de levadura nutricional (opcional)
  • 2 cucharaditas de perejil deshidratado (puedes usar 1 puñito de cilantro fresco picado)
  • sal y pimienta negra al gusto

PROCEDIMIENTO:

  1. En un sartén caliente fríe la cebolla, el ajo y jitomate picados.
  2. Después de 5 minutos agrega los garbanzos y todas las especias e incorpora bien con una palita.
  3. Deja que los ingredientes se integren a fuego medio por 5 minutos y ya está listo.
  4. Yo lo acompañé con pan tostado y aguacate. Con frijolitos y tortilla también es una buena idea.

2. GARBANZOS REVUELTOS (versión gordi)

INGREDIENTES:

  • 1/2 cebolla picada
  • 2 dientes de ajo picados
  • 1 cucharadita de aceite vegetal
  • 2 rebanadas de jamón vegano (yo usé Bologna marca Colpac - al final del post te digo en qué tiendas mexicanas la puedes encontrar)
  • 1 y 1/2 tazas de garbanzos cocidos y machacados (puedes hacerlo con un tenedor, pisa papas o pulsar varias veces en la licuadora o procesador de alimentos para deshacerlos un poquito)
  • 1 cucharadita de cebolla en polvo
  • 1/4 cucharadita de ajo en polvo
  • 1/4 cucharadita de cúrcuma en polvo
  • 1 cucharadita de levadura nutricional (opcional)
  • sal y pimienta negra al gusto
  • Queso vegano rallado al gusto

PROCEDIMIENTO:

  1. En un sartén caliente fríe la cebolla y el ajo por 5 minutos.
  2. Agrega el jamón y deja que se dore un poco por unos 3 minutos más.
  3. Añade los garbanzos y las especias. Revuelve con una palita y deja que todo se cocine por 3 minutos más a fuego medio.
  4. Agrega el queso rallado y deja que se derrita un par de minutos.
  5. Listo para servir. Ponle catsup encima, le da todo el toque. Yo lo acompañé con un sándwich de jamón y queso con pan tostado en un poco de mantequilla vegana. #yumm

3. SMOOTHIE DE MORAS

INGREDIENTES:

  • 1 plátano
  • 1 taza de moras (blueberries)
  • 1/2 paquete de tofu silken firme
  • 1 cucharada de crema de cacahuate
  • 1 cucharadita de extracto de vainilla
  • Comienza con 1 taza de agua y agrega más si lo consideras necesario
  • Opcional: 1 cucharada sopera de polvitos de proteína vegana

PROCEDIMIENTO:

  1. Agrega todo a la licuadora y listo.
  2. Yo lo decoré con un poquito de canela en polvo :) .

4. AVENA DE PROTEÍNA (MANZANA-CANELA)

INGREDIENTES:

  • 1/2 taza de avena 
  • 1/2 manzana picada
  • 1/2 taza de leche vegetal
  • 1/2 taza de agua
  • 1 cucharadita de extracto de vainilla
  • 1 cucharada sopera de polvo de proteína vegana de vainilla
  • 1 cucharada de crema de cacahuate

PROCEDIMIENTO:

  1. Cocina la avena en una ollita con la manzana, leche vegetal y agua. Si sientes que durante el tiempo de cocción se reseca mucho agrégale más leche o agua. Ya que hayan pasado unos 10 minutos y la avena esté suavecita apaga el fuego y déjala reposar unos 3 minutos.
  2. Agrega la vainilla y el polvo de proteína y revuelve muy bien. Cuida que no queden grumos de polvito de proteína.
  3. Sirve en un bowl o taza grande y agrega la cucharada de crema de cacahuate. Espolvorea con un poquito de canela en polvo para decorar.

5. QUINOA DE PROTEÍNA

INGREDIENTES:

  • 1 taza de quinoa
  • 1 taza de agua
  • 2 tazas de frijoles negros cocidos
  • 1/2 taza de jitomate deshidratado (puedes usar fresco si no tienes deshidratado a la mano)
  • 1 aguacate grande picado
  • Jugo de 1 limón (agrega más si le hace falta sabor)
  • 1 cucharada de aceite de oliva
  • sal y pimienta al gusto
  • Trocitos o fajitas de seitán (al final de la receta te dejo las opciones de seitán que recomiendo)

PROCEDIMIENTO:

  1. En una ollita pon a cocer la quinoa con la taza de agua a fuego medio. Tardará aprox. 15 minutos pero chécalo de vez en cuando. Cuando ya esté casi lista (los granitos de quinoa tienen que verse reventados, con un borde blanco) apaga el fuego y deja reposar con la tapa puesta por 5 minutos.
  2. En un sartén con poquito aceite vegetal pon a dorar los trocitos de seitán. A mi me gustan extra crispy así que dejo que queden bien dorados por fuera.
  3. En un bowl combina la quinoa y todos los demás ingredientes. Guarda un poquito de seitán para decorar.
  4. Sirve un bowl y ponle unos trocitos de seitán encima para que se vea bonito y ya está listo para comer.

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