jueves, 21 de septiembre de 2017

Milanesa de alubias de soja y arroz integral


Una comida completa que se puede acompañar con una buena ensalada para tener todos los requisitos que exigen las nuevas tendencias dietéticas.

Las alubias de soja se pueden sustituir por otras legumbres (habichuelas, garbanzos, habas, lentejas, etc.). El arroz integral aporta la cantidad de fibra que andamos buscando para tener una buena capacidad nutricional del plato, pero si le tienes manía puedes usar arroz normal.

Para cocer las alubias de soja (queremos que queden bien tiernas) las ponemos a remojo durante toda la noche. Al día siguiente, las enjuagamos en abundante agua, las ponemos en una olla a presión cubiertas de agua y las cocemos durante unos 40 minutos. Antes de escurrirlas les retiramos los pellejos que queden flotando el agua de cocción.

El arroz integral tiene un tiempo de cocción más largo que el arroz normal (suele estar en torno a unos 40 minutos) y conviene dejarlo reposar durante unos 10 minutos para que termine de hidratarse completamente.

Se pueden incorporar cualquier otra especia, según sea el gusto (por ejemplo: cebolla en polvo, tomillo, mostaza en polvo...)


INGREDIENTES (para unas 5 ó 6 milanesas):

  • 2 tazas de alubias de soja cocidas.
  • 2 tazas de arroz integral cocido.
  • 6 tomates secos hidratados.
  • 1 cucharada de salsa de soja.
  • 1/2 cucharada de humo líquido.
  • 1 cucharada de orégano seco.
  • Ajo en polvo.
  • Pimienta al gusto.
  • Pan rallado.
  • Sal.

ELABORACIÓN

  1. En un procesador de alimentos, colocar las alubias de soja cocidas, muy bien escurridas, junto con los tomates secos hidratados y cortados en juliana. Agregar la salsa de soja, el humo líquido, el orégano, el ajo en polvo y la pimienta. Añadir sal si la soja no fue salada en la cocción. Triturar levemente (no queremos hacer un puré). Verter en un cuenco.
  2. Mezclar en el cuenco la masa anterior junto al arroz integral cocido, hasta lograr una mezcla homogénea.
  3. Dividir la masa resultante en 5 ó 6 porciones similares, haciendo una bola con cada una de ellas. Aplastarlas sobre un plato cubierto de pan rallado, para formar las milanesas. Dar la vuelta para que se impregne el otro lado de pan rallado.
  4. Dejarla reposar en el frigorífico o pasar por la plancha, con un poco de aceite, para que se dore la cobertura de pan rallado. Servir con la salsa de nuestro gusto (por ejemplo con ketchup casero) y acompañar con una buena ensalada.
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48 comentarios :

  1. Hmmm ^^
    Esto se parece mucho a lo que comí ayer :)

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  2. No puedo imaginar el sabor de este platillo. Mi mente lo sigue comparando con su versión hecha de carne.
    Tendré que probarlo para saber que tal está.

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  3. He almorzado esta receta de milanesa de alubias de soja y arroz integral hoy, y me ha encantado. Es una receta super rica.

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  4. Es el mejor plato de milanesa de alubias de soja y arroz integral, que he probado, me encantó.

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