{"id":35100,"date":"2020-05-06T09:20:57","date_gmt":"2020-05-06T07:20:57","guid":{"rendered":"https:\/\/www.bioecoactual.com\/?p=35100"},"modified":"2020-05-06T12:29:48","modified_gmt":"2020-05-06T10:29:48","slug":"hamburgueses-de-llegums","status":"publish","type":"post","link":"https:\/\/www.bioecoactual.com\/ca\/2020\/05\/06\/hamburgueses-de-llegums\/","title":{"rendered":"Avui, Hamburgueses de Llegums (Recepta!)"},"content":{"rendered":"<p>Les hamburgueses generalment destaquen per la seva aportaci\u00f3 proteica. Les <strong>hamburgueses de llegums<\/strong> compleixen perfectament aquesta funci\u00f3, perqu\u00e8 s\u00f3n al mateix temps econ\u00f2miques, saboroses i molt nutritives.<!--more--><\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-35095\" src=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres.jpg\" alt=\"Hoy, hamburguesas de legumbres (con receta)\" width=\"1200\" height=\"800\" srcset=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres.jpg 1200w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres-768x512.jpg 768w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres-696x464.jpg 696w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres-1068x712.jpg 1068w, https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres-630x420.jpg 630w\" sizes=\"auto, (max-width: 1200px) 100vw, 1200px\" \/><\/p>\n<p>Aporten elements de gaireb\u00e9 tots els grups de nutrients.<\/p>\n<ul>\n<li><strong>Llegums<\/strong>: Cigrons, llenties pardines o coral, mongetes vermelles o blanques, azukis o mongetes mungo. Cuites i xafades o lleugerament triturades.<\/li>\n<li><strong>Cereals<\/strong>: Les farines de blat de moro, espelta o el pa ratllat s&#8217;usen per lligar la massa. Per donar textura s&#8217;usen flocs de civada o grans d&#8217;arr\u00f2s o quinoa cuits. Complementen els amino\u00e0cids dels llegums.<\/li>\n<li><strong>Fruits secs i llavors oleaginoses:<\/strong> Nous o avellanes triturades, s\u00e8sam, pipes de gira-sol o de carbassa, crema de cacauet. Aporten \u00e0cids grassos de qualitat, textura cruixent i un espl\u00e8ndid sabor.<\/li>\n<li><strong>Hortalisses<\/strong>: Crues o ofegades, aporten lleugeresa i gust al conjunt. S\u00f3n un cl\u00e0ssic els ofegats de ceba, all i pebrot, les pastanagues i remolatxes crues i ratllades, aix\u00ed com els bolets.<\/li>\n<li><strong>Herbes i esp\u00e8cies<\/strong>: condimenten i aporten personalitat a cada tipus d&#8217;hamburgueses. Des dels cl\u00e0ssics julivert i el pebre fins al curri, \u00e9s interessant experimentar amb les esp\u00e8cies que m\u00e9s ens agradin.<\/li>\n<\/ul>\n<p>Una caracter\u00edstica essencial de les hamburgueses \u00e9s que poden suposar una forma ideal de reconvertir les sobres d&#8217;un plat anterior, afegint els grups d&#8217;ingredients que falten fins a aconseguir la consist\u00e8ncia desitjada. Pots congelar-les embolicades en film transparent.<\/p>\n<blockquote><p>Les hamburgueses de llegums s\u00f3n al mateix temps econ\u00f2miques, saboroses i molt nutritives<\/p><\/blockquote>\n<h3>Recepta b\u00e0sica: hamburguesa de mongetes<\/h3>\n<h4>Ingredients<\/h4>\n<ul>\n<li>400 gr. de mongetes vermelles cuites (o un altre llegum al gust)<\/li>\n<li>150 gr. de ceba<\/li>\n<li>100 gr. de pebrot (meitat verd i meitat vermell)<\/li>\n<li>100 gr. de xampinyons (o la verdura que prefereixis)<\/li>\n<li>2 cullerades d&#8217;avellanes triturades, nous o s\u00e8sam<\/li>\n<li>6 cullerades de farina de blat de moro (No mid\u00f3)<\/li>\n<li>All en pols, orenga i pebre<\/li>\n<li>Oli d&#8217;oliva, pa ratllat i sal<\/li>\n<\/ul>\n<h4>Elaboraci\u00f3<\/h4>\n<ol>\n<li>Pica la ceba, els pebrots i els bolets. Salteja\u2019ls en oli d&#8217;oliva amb una mica de sal 15 minuts, a foc suau.<\/li>\n<li>Escorre les mongetes, barreja tot i condimenta.<\/li>\n<li>Tritura i afegeix la farina de blat de moro a poc a poc, fins a aconseguir una massa consistent.<\/li>\n<li>Deixa reposar 30 minuts a la nevera.<\/li>\n<li>Fes boles de massa, aixafa-les amb les mans i arrebossa lleugerament amb farina de galeta.<\/li>\n<li>Fregir a la paella o a la planxa 5 minuts per cada costat.<\/li>\n<\/ol>\n<h4>Variant<\/h4>\n<ul>\n<li>Fes les verdures ratllades en cru. Les llenties combinen especialment b\u00e9 amb la remolatxa, i els cigrons amb ceba i pastanaga.<\/li>\n<li>Acompanya amb brots tendres, ceba morada en c\u00e8rcols, alvocat, rodanxes de tom\u00e0quet i salsa de iogurt de soja.<\/li>\n<\/ul>\n<p><strong>Autora:<\/strong> Mercedes Blasco. Nutricionista, M\u00e0ster en Nutrici\u00f3 i salut | <a href=\"http:\/\/bonavida099.blogspot.com\" target=\"_blank\" rel=\"noopener noreferrer\">bonavida099.blogspot.com<\/a><\/p>\n<p><strong><a href=\"https:\/\/www.bioecoactual.com\/ca\/subscripcio\/\" target=\"_blank\" rel=\"noopener noreferrer\">Subscriu-te<\/a>\u00a0a la Newsletter i rep cada mes Bio Eco Actual gratis al teu correu<\/strong><\/p>\n<p><strong><em>Bio Eco Actual<\/em>,\u00a0<\/strong><em>el teu mensual 100% ecol\u00f2gic<\/em><strong><br \/>\nLlegir\u00a0<a href=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/04\/BioEcoActual_Maig_2020.pdf\" target=\"_blank\" rel=\"noopener noreferrer\">Bio Eco Actual Maig 2020<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Les hamburgueses generalment destaquen per la seva aportaci&oacute; proteica. Les hamburgueses de llegums compleixen perfectament aquesta funci&oacute;, perqu&egrave; s&oacute;n al mateix temps econ&ograve;miques, saboroses i molt nutritives.<\/p>\n","protected":false},"author":419,"featured_media":35096,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7166,7161],"tags":[],"class_list":["post-35100","post","type-post","status-publish","format-standard","has-post-thumbnail","category-nutricio","category-receptes"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v28.0 (Yoast SEO v28.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Avui, Hamburgueses de Llegums (Recepta!) - Bio Eco Actual<\/title>\n<meta name=\"description\" content=\"Les hamburgueses de llegums destaquen per la seva aportaci\u00f3 proteica i s\u00f3n al mateix temps\u00a0 econ\u00f2miques, saboroses i molt nutritives.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.bioecoactual.com\/ca\/2020\/05\/06\/hamburgueses-de-llegums\/\" \/>\n<meta property=\"og:locale\" content=\"ca_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Avui, Hamburgueses de Llegums (Recepta!)\" \/>\n<meta property=\"og:description\" content=\"Les hamburgueses de llegums destaquen per la seva aportaci\u00f3 proteica i s\u00f3n al mateix temps\u00a0 econ\u00f2miques, saboroses i molt nutritives.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bioecoactual.com\/ca\/2020\/05\/06\/hamburgueses-de-llegums\/\" \/>\n<meta property=\"og:site_name\" content=\"Bio Eco Actual\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BioEcoActual\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-06T07:20:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-06T10:29:48+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bioecoactual.com\/wp-content\/uploads\/2020\/05\/Hamburguesas-de-legumbres.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"800\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Bio Eco Actual\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:site\" content=\"@bioecoactual\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Bio Eco Actual\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/05\\\/06\\\/hamburgueses-de-llegums\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/05\\\/06\\\/hamburgueses-de-llegums\\\/\"},\"author\":{\"name\":\"Bio Eco Actual\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#\\\/schema\\\/person\\\/43c1f0817cbc73f37ce66f2978084ceb\"},\"headline\":\"Avui, Hamburgueses de Llegums (Recepta!)\",\"datePublished\":\"2020-05-06T07:20:57+00:00\",\"dateModified\":\"2020-05-06T10:29:48+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/05\\\/06\\\/hamburgueses-de-llegums\\\/\"},\"wordCount\":494,\"publisher\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/05\\\/06\\\/hamburgueses-de-llegums\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.bioecoactual.com\\\/wp-content\\\/uploads\\\/2020\\\/05\\\/Hamburguesas-de-legumbres.jpg\",\"articleSection\":[\"Nutrici\u00f3\",\"Receptes\"],\"inLanguage\":\"ca-ES\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/05\\\/06\\\/hamburgueses-de-llegums\\\/\",\"url\":\"https:\\\/\\\/www.bioecoactual.com\\\/ca\\\/2020\\\/05\\\/06\\\/hamburgueses-de-llegums\\\/\",\"name\":\"Avui, Hamburgueses de Llegums (Recepta!) - 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