Inicio carrera Receta ensalada de cebada y lenteja para runners

Receta ensalada de cebada y lenteja para runners

Por Paula Ortega
Health Coach en Somos Inmunes

Ensalada de cebada y lenteja

Haz esta ensalada de cebada y lenteja, ideal cuando estás entrenando para ganar músculo o para un evento deportivo como carrera, triatlón o maratón.

Es rica en carbohidratos saludables, proteínas vegetales y fibra.

INGREDIENTES

  • 1/2 taza de cebada perla
  • 1 taza de lentejas remojadas por una noche
  • 3 cucharadas de cilantro picado
  • 1 cucharada de cebolla picada finamente
  • 1 trozo de un cuarto de cebolla
  • 3 cucharadas de pimiento verde picado
  • 2 dientes de ajo
  • 1 cucharadita de aceite de coco orgánico
  • Sal rosa del Himalaya al gusto

Screenshot_3

INTRUCCIONES

1. Remojar las lentejas desde una noche anterior a la preparación.

2. Cocer las lentejas junto con un trozo de cebolla. Esto tomará aproximadamente 40 minutos a fuego lento.

3. Sofreír con una cucharadita de aceite de coco lo siguiente:

  • una cucharada de cebolla picada,
  • un diente de ajo picado, y
  • las 3 cucharadas pimiento picado.
  • Agregar las lentejas escurridas a esta mezcla y calentar por 10 minutos.

4. Por otra parte cocer la cebada en una taza de agua hirviendo con un diente de ajo. Estará lista en aproximadamente 30 minutos a fuego lento. Una vez listo, dejar enfriar y escurrir.

5. Mezclar la lenteja y la cebada en un recipiente y revolver junto con la cucharada de cebolla restante y el perejil. Agregar sal rosa el Himalaya a la mezcla.

¿Quieres aumentar la cantidad de proteína para ganar músculo? Puedes:

a) Toma una medida de proteína vegetal en polvo 

b) Comer de 100 a 120g de salmón, bacalao o atún fresco, empapelados o a la plancha.salmon-a-la-plancha-con-limon

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