{"id":518,"date":"2025-08-04T17:15:40","date_gmt":"2025-08-04T17:15:40","guid":{"rendered":"https:\/\/dlife.mx\/blog\/?p=518"},"modified":"2025-08-04T17:15:41","modified_gmt":"2025-08-04T17:15:41","slug":"sopa-de-lentejas-con-verduras","status":"publish","type":"post","link":"https:\/\/dlife.mx\/blog\/sopa-de-lentejas-con-verduras\/","title":{"rendered":"Sopa de Lentejas con Verduras"},"content":{"rendered":"\n<p>Esta sopa de lentejas con verduras es una opci\u00f3n nutritiva y perfectamente equilibrada para personas que viven con diabetes. Rica en fibra, prote\u00edna vegetal y vitaminas, ayuda a mantener estables los niveles de glucosa en sangre mientras proporciona una sensaci\u00f3n de saciedad duradera.<\/p>\n\n\n\n<p>Adem\u00e1s, su bajo \u00edndice gluc\u00e9mico, su contenido reducido en grasas y su alto aporte de fibra la convierten en una excelente elecci\u00f3n para quienes buscan cuidar su salud sin sacrificar el sabor.&nbsp;<\/p>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Ingredientes (4 porciones)<\/strong><\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lentejas secas (1 taza 192g)<\/li>\n\n\n\n<li>Zanahoria picada (1 taza 128g)<\/li>\n\n\n\n<li>Calabacita picada (1 taza 124g)<\/li>\n\n\n\n<li>Jitomate picado (1 taza 180g)<\/li>\n\n\n\n<li>Espinaca cruda (1 taza 30g)<\/li>\n\n\n\n<li>Cebolla picada (1\/2 taza 80g)<\/li>\n\n\n\n<li>Ajo picado (1 diente 3g)<\/li>\n\n\n\n<li>Aceite de oliva (1 cucharadita)<\/li>\n\n\n\n<li>Agua o caldo de verduras (5 tazas 1.1L)<\/li>\n\n\n\n<li>Sal y especias (or\u00e9gano, pimienta, laurel) Al gusto<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Preparaci\u00f3n<\/strong><\/h1>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Picar las verduras<\/li>\n\n\n\n<li>En una olla grande, calienta el aceite de oliva y sofr\u00ede la cebolla y el ajo por 2-3 minutos<\/li>\n\n\n\n<li>Agregar el jitomate y cocina 5 minutos m\u00e1s hasta que se ablande<\/li>\n\n\n\n<li>A\u00f1ade las lentejas y el caldo (o agua) y deja hervir<\/li>\n\n\n\n<li>Una vez que hierva, baja el fuego y agrega zanahoria, calabacita y las especias<\/li>\n\n\n\n<li>Cocina tapado a fuego medio por 25 minutos o hasta que las lentejas est\u00e9n suaves<\/li>\n\n\n\n<li>A\u00f1ade la espinaca justo antes de servir y deja que se marchite por 1 minuto<\/li>\n\n\n\n<li>Sirve caliente<\/li>\n<\/ol>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras-2-1024x576.png\" alt=\"\" class=\"wp-image-539\" srcset=\"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras-2-1024x576.png 1024w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras-2-300x169.png 300w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras-2-768x432.png 768w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras-2-1536x864.png 1536w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras-2.png 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Informaci\u00f3n nutrimental por porci\u00f3n<\/strong><\/h1>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Ingrediente<\/strong><\/td><td><strong>Energ\u00eda (kcal)<\/strong><\/td><td><strong>Prote\u00edna (g)<\/strong><\/td><td><strong>Grasas (g)<\/strong><\/td><td><strong>Carbohidratos (g)<\/strong><\/td><td><strong>Fibra (g)<\/strong><\/td><\/tr><tr><td>Lentejas (48 g)<\/td><td>159<\/td><td>11.8<\/td><td>0.6<\/td><td>27.5<\/td><td>10.6<\/td><\/tr><tr><td>Zanahoria (32 g)<\/td><td>13<\/td><td>0.3<\/td><td>0.1<\/td><td>3.1<\/td><td>0.9<\/td><\/tr><tr><td>Calabacita (31 g)<\/td><td>6<\/td><td>0.5<\/td><td>0.1<\/td><td>1.1<\/td><td>0.4<\/td><\/tr><tr><td>Jitomate (45 g)<\/td><td>8<\/td><td>0.4<\/td><td>0.1<\/td><td>1.8<\/td><td>0.6<\/td><\/tr><tr><td>Espinaca (7.5 g)<\/td><td>2<\/td><td>0.3<\/td><td>0.0<\/td><td>0.3<\/td><td>0.3<\/td><\/tr><tr><td>Cebolla (20 g)<\/td><td>8<\/td><td>0.2<\/td><td>0.0<\/td><td>1.9<\/td><td>0.3<\/td><\/tr><tr><td>Ajo (0.75 g)<\/td><td>1<\/td><td>0.0<\/td><td>0.0<\/td><td>0.2<\/td><td>0.0<\/td><\/tr><tr><td>Aceite oliva (3.4 g)<\/td><td>30<\/td><td>0.0<\/td><td>3.4<\/td><td>0.0<\/td><td>0.0<\/td><\/tr><tr><td><strong>Totales (por porci\u00f3n)<\/strong><\/td><td><strong>227 kcal<\/strong><\/td><td><strong>13.5 g<\/strong><\/td><td><strong>4.3 g<\/strong><\/td><td><strong>35.9 g<\/strong><\/td><td><strong>13.1 g<\/strong><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Beneficios<\/strong><\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Alto contenido en fibra: ayuda a controlar la glucosa en sangre<\/li>\n\n\n\n<li>Buena fuente de prote\u00edna vegetal (lentejas)<\/li>\n\n\n\n<li>Bajo \u00edndice gluc\u00e9mico<\/li>\n\n\n\n<li>Grasas saludables gracias al aceite de oliva<\/li>\n\n\n\n<li>Rica en micronutrientes como hierro, magnesio y potasio<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\" style=\"font-size:20px\"><strong>Referencias<\/strong><\/h1>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lentejas: <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173697\/nutrients\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/173697\/nutrients<\/a><\/li>\n\n\n\n<li>Zanahoria: <a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169910\/nutrients\">https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/169910\/nutrients<\/a><\/li>\n\n\n\n<li>Calabacita, jitomate, espinaca, ajo, cebolla, aceite de oliva: <a href=\"https:\/\/fdc.nal.usda.gov\">https:\/\/fdc.nal.usda.gov<\/a><\/li>\n\n\n\n<li>American Diabetes Association &#8211; Guidelines for nutrition <a href=\"https:\/\/www.diabetes.org\/healthy-living\/recipes-nutrition\">https:\/\/www.diabetes.org\/healthy-living\/recipes-nutrition<\/a><\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Esta sopa de lentejas con verduras es una opci\u00f3n nutritiva y perfectamente equilibrada para personas que viven con diabetes. Rica [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":540,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"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-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":"","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-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":"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":""},"mobile":{"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":""}},"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-518","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recetas"],"jetpack_featured_media_url":"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/07\/Sopa-de-lentejas-con-verduras.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/518","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/comments?post=518"}],"version-history":[{"count":6,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/518\/revisions"}],"predecessor-version":[{"id":541,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/518\/revisions\/541"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/media\/540"}],"wp:attachment":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/media?parent=518"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/categories?post=518"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/tags?post=518"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}