{"id":681,"date":"2025-11-20T23:30:00","date_gmt":"2025-11-20T23:30:00","guid":{"rendered":"https:\/\/dlife.mx\/blog\/?p=681"},"modified":"2025-10-29T23:20:30","modified_gmt":"2025-10-29T23:20:30","slug":"quinoa-con-verduras-salteadas-y-tofu","status":"publish","type":"post","link":"https:\/\/dlife.mx\/blog\/quinoa-con-verduras-salteadas-y-tofu\/","title":{"rendered":"Quinoa con Verduras Salteadas y Tofu"},"content":{"rendered":"\n<p>La quinoa es un pseudocereal con un bajo \u00edndice gluc\u00e9mico y un excelente aporte de prote\u00ednas vegetales, fibra y minerales como magnesio y hierro. Es una opci\u00f3n ideal para personas con diabetes, ya que libera energ\u00eda de forma gradual sin provocar picos elevados de glucosa en sangre. Combinada con tofu, se obtiene una fuente completa de prote\u00edna vegetal de alta calidad, mientras que las verduras como br\u00f3coli, zanahoria y calabacita aportan fibra, antioxidantes y vitaminas. Cocinada en forma de salteado, esta receta es ligera, nutritiva y f\u00e1cil de preparar, perfecta como plato principal para la comida o la cena.<br><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Ingredientes (4 porciones)<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 taza de quinoa cruda (170 g)<\/li>\n\n\n\n<li>400 g de tofu firme<\/li>\n\n\n\n<li>1 taza de br\u00f3coli (150 g), en floretes<\/li>\n\n\n\n<li>1 zanahoria mediana (120 g), en rodajas finas<\/li>\n\n\n\n<li>1 calabacita (150 g), en medias lunas<\/li>\n\n\n\n<li>2 cdas de aceite de oliva (20 ml)<\/li>\n\n\n\n<li>2 cdas de salsa de soya reducida en sodio (20 ml)<\/li>\n\n\n\n<li>1 cdita de jengibre fresco rallado (5 g)<\/li>\n\n\n\n<li>1 diente de ajo (5 g), picado<\/li>\n\n\n\n<li>Sal y pimienta al gusto<\/li>\n<\/ul>\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\/10\/Quinoa-con-verduras-salteadas-y-tofu-2-1024x576.png\" alt=\"\" class=\"wp-image-683\" srcset=\"https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/10\/Quinoa-con-verduras-salteadas-y-tofu-2-1024x576.png 1024w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/10\/Quinoa-con-verduras-salteadas-y-tofu-2-300x169.png 300w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/10\/Quinoa-con-verduras-salteadas-y-tofu-2-768x432.png 768w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/10\/Quinoa-con-verduras-salteadas-y-tofu-2-1536x864.png 1536w, https:\/\/dlife.mx\/blog\/wp-content\/uploads\/2025\/10\/Quinoa-con-verduras-salteadas-y-tofu-2.png 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Preparaci\u00f3n<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Enjuagar la quinoa bajo el chorro de agua y cocinar en 2 tazas de agua hasta que absorba el l\u00edquido (aprox. 15 min).<\/li>\n\n\n\n<li>Cortar el tofu en cubos y dorar en sart\u00e9n con 1 cda de aceite hasta que quede ligeramente crujiente. Reservar.<\/li>\n\n\n\n<li>En el mismo sart\u00e9n, a\u00f1adir el resto del aceite, el ajo y el jengibre; sofre\u00edr 1 minuto.<\/li>\n\n\n\n<li>Incorporar br\u00f3coli, zanahoria y calabacita, salteando 5 minutos.<\/li>\n\n\n\n<li>Agregar la quinoa cocida, el tofu y la salsa de soya. Mezclar bien.<\/li>\n\n\n\n<li>Servir caliente.<\/li>\n<\/ol>\n\n\n\n<h3 class=\"wp-block-heading\">Informaci\u00f3n nutrimental por porci\u00f3n<\/h3>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Ingrediente<\/strong><\/td><td><strong>Cantidad por porci\u00f3n<\/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>Quinoa cocida<\/td><td>42.5 g cruda \u2248 120 g cocida<\/td><td>170<\/td><td>6<\/td><td>2.5<\/td><td>32<\/td><td>2.8<\/td><\/tr><tr><td>Tofu firme<\/td><td>100 g<\/td><td>76<\/td><td>8<\/td><td>4.8<\/td><td>2<\/td><td>0.7<\/td><\/tr><tr><td>Br\u00f3coli<\/td><td>37.5 g<\/td><td>13<\/td><td>1.1<\/td><td>0.1<\/td><td>2.6<\/td><td>1.1<\/td><\/tr><tr><td>Zanahoria<\/td><td>30 g<\/td><td>12<\/td><td>0.3<\/td><td>0<\/td><td>2.8<\/td><td>0.9<\/td><\/tr><tr><td>Calabacita<\/td><td>37.5 g<\/td><td>8<\/td><td>0.6<\/td><td>0.1<\/td><td>1.6<\/td><td>0.5<\/td><\/tr><tr><td>Aceite de oliva<\/td><td>5 ml (1 cdita)<\/td><td>45<\/td><td>0<\/td><td>5<\/td><td>0<\/td><td>0<\/td><\/tr><tr><td>Salsa de soya<\/td><td>5 ml<\/td><td>3<\/td><td>0.5<\/td><td>0<\/td><td>0.4<\/td><td>0<\/td><\/tr><tr><td>Ajo + jengibre<\/td><td>2.5 g cada uno<\/td><td>4<\/td><td>0.2<\/td><td>0<\/td><td>0.9<\/td><td>0.1<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Totales por porci\u00f3n:<\/strong> <strong>331 kcal | 16.7 g prote\u00edna | 12.5 g grasa | 42.3 g carbohidratos | 6.1 g fibra<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Referencias<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li>USDA FoodData Central. U.S. Department of Agriculture. <a href=\"https:\/\/fdc.nal.usda.gov\">https:\/\/fdc.nal.usda.gov<\/a><\/li>\n\n\n\n<li>BEDCA (Base de Datos Espa\u00f1ola de Composici\u00f3n de Alimentos). <a href=\"http:\/\/www.bedca.net\">http:\/\/www.bedca.net<\/a><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>La quinoa es un pseudocereal con un bajo \u00edndice gluc\u00e9mico y un excelente aporte de prote\u00ednas vegetales, fibra y minerales [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":682,"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-681","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\/10\/Quinoa-con-verduras-salteadas-y-tofu.png","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/681","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=681"}],"version-history":[{"count":1,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/681\/revisions"}],"predecessor-version":[{"id":684,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/posts\/681\/revisions\/684"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/media\/682"}],"wp:attachment":[{"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/media?parent=681"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/categories?post=681"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dlife.mx\/blog\/wp-json\/wp\/v2\/tags?post=681"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}