4️⃣🍅10 RECETAS NUEVAS‼ Batch Cooking SALUDABLE. Menú SEMANAL + 2 Recetas de APROVECHAMIENTO 🥦
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Recipes in this Video
9 recipes
veganplant-baseddairy-freeegg-freegluten-freenut-freesoy-free
Ingredients
- ●2 cups cooked white beans
- ●1/2 cup vegetable broth
- ●1/4 cup olive oil
- ●2 cloves garlic, minced
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 tsp lemon juice
- ●1/4 tsp smoked paprika (optional)
Instructions
- 1In a blender or food processor, combine the cooked white beans, vegetable broth, and olive oil.
- 2Add the minced garlic, salt, black pepper, lemon juice, and smoked paprika (if using).
- 3Blend until smooth and creamy, scraping down the sides as needed.
- 4Taste and adjust seasoning if necessary, adding more salt or lemon juice to taste.
- 5Transfer the cream to a serving bowl and drizzle with a little extra olive oil on top if desired.
- 6Serve immediately or refrigerate for up to 3 days.
Equipment
blenderserving bowl
Ingredients
- ●1 lb cuttlefish, cleaned and cut into rings
- ●1 can (15 oz) chickpeas, drained and rinsed
- ●2 medium potatoes, peeled and diced
- ●1 large onion, chopped
- ●3 cloves garlic, minced
- ●1 can (14 oz) diced tomatoes
- ●2 cups vegetable broth
- ●1/4 cup olive oil
- ●1 tsp paprika
- ●1/2 tsp cumin
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1/4 tsp red pepper flakes (optional)
- ●Fresh parsley for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add diced potatoes and cook for 5 minutes, stirring occasionally.
- 5Add cuttlefish rings and cook for 3-4 minutes until they start to turn opaque.
- 6Stir in the diced tomatoes, chickpeas, vegetable broth, paprika, cumin, salt, black pepper, and red pepper flakes (if using).
- 7Bring the mixture to a boil, then reduce heat to low and cover.
- 8Simmer for 30-35 minutes, or until the potatoes are tender and the cuttlefish is cooked through.
- 9Taste and adjust seasoning if necessary.
- 10Serve hot, garnished with fresh parsley.
Equipment
large potwooden spoonknifecutting board
🌶️🌶️🌶️Low
Ingredients
- ●1 lb ground beef
- ●1/2 cup breadcrumbs
- ●1/4 cup chopped parsley
- ●1 small onion, finely chopped
- ●2 cloves garlic, minced
- ●1 tsp ground cumin
- ●1 tsp ground coriander
- ●1/2 tsp paprika
- ●1/2 tsp salt
- ●1/4 tsp black pepper
- ●1 egg
- ●2 cups tomato sauce
- ●1 tbsp olive oil
- ●1/2 tsp red pepper flakes (optional)
Instructions
- 1In a large bowl, combine ground beef, breadcrumbs, parsley, onion, garlic, cumin, coriander, paprika, salt, black pepper, and egg. Mix until well combined.
- 2Shape the mixture into small meatballs, about 1 inch in diameter.
- 3In a large skillet, heat olive oil over medium heat. Add the meatballs and cook until browned on all sides, about 5-7 minutes.
- 4Remove the meatballs from the skillet and set aside.
- 5In the same skillet, pour in the tomato sauce and bring to a simmer.
- 6Add the meatballs back into the skillet, cover, and let simmer for 20 minutes, stirring occasionally.
- 7If desired, add red pepper flakes for extra heat during the last 5 minutes of cooking.
- 8Serve the meatballs hot, garnished with additional parsley if desired.
Equipment
large bowlskilletspatulameasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
Originating from Jamaica, Curry Chicken reflects the island's rich culinary heritage influenced by Indian spices. This dish is often enjoyed during family gatherings and celebrations, showcasing the fusion of flavors that define Jamaican cuisine. Today, variations exist globally, with many adapting the recipe to local tastes while maintaining its core essence.
Ingredients
- ●chicken
- ●curry powder
- ●onion
- ●garlic
- ●ginger
- ●bell pepper
- ●tomatoes
- ●coconut milk
- ●chicken broth
- ●scallions
- ●thyme
- ●bay leaves
- ●salt
- ●black pepper
- ●vegetable oil
Instructions
- 1Heat vegetable oil in a large pot over medium heat until shimmering.
- 2Add chopped onion, garlic, and ginger; sauté until fragrant, about 2-3 minutes.
- 3Stir in curry powder and cook for another minute to release the spices' aroma.
- 4Add chicken pieces and brown on all sides, about 5-7 minutes.
- 5Incorporate chopped bell pepper and tomatoes; cook until softened, about 3-4 minutes.
- 6Pour in coconut milk and chicken broth; stir to combine.
- 7Add thyme, bay leaves, salt, and black pepper; bring to a simmer.
- 8Cover and cook on low heat for 25-30 minutes, until chicken is tender.
- 9Remove bay leaves and adjust seasoning as needed.
- 10Garnish with chopped scallions before serving.
- 11Serve hot with rice or bread.
milksoy
pescatarian
Ingredients
- ●1 cup chickpeas, soaked overnight
- ●500g cuttlefish, cleaned and cut into rings
- ●1 large onion, chopped
- ●2 cloves garlic, minced
- ●1 can (400g) diced tomatoes
- ●2 cups vegetable broth
- ●1 tsp paprika
- ●1/2 tsp cumin
- ●1/2 tsp black pepper
- ●1/4 tsp cayenne pepper
- ●2 tbsp olive oil
- ●Salt to taste
- ●Fresh parsley for garnish
Instructions
- 1Heat olive oil in a large pot over medium heat.
- 2Add chopped onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for another minute until fragrant.
- 4Add the soaked chickpeas and stir to combine with the onion and garlic.
- 5Pour in the diced tomatoes and vegetable broth, and bring to a boil.
- 6Reduce heat to low, cover, and simmer for about 30 minutes, or until chickpeas are tender.
- 7Add the cuttlefish rings to the pot along with paprika, cumin, black pepper, cayenne pepper, and salt.
- 8Stir well and cook for an additional 15-20 minutes until the cuttlefish is cooked through.
- 9Taste and adjust seasoning if necessary.
- 10Serve hot, garnished with fresh parsley.
Equipment
large potwooden spoonmeasuring cupsmeasuring spoons
🌶️🌶️🌶️Low
Originating from Spain, Tortilla de Patatas is a staple dish that showcases the beauty of simple ingredients—potatoes and eggs—combined into a hearty meal. Traditionally enjoyed as a tapa or main course, it holds a special place in Spanish cuisine and is often served at gatherings or family meals. Today, variations abound, with some adding ingredients like chorizo or peppers, making it a beloved dish around the world.
Ingredients
- ●potatoes
- ●eggs
- ●onions
- ●olive oil
- ●salt
Instructions
- 1Peel and slice the potatoes thinly.
- 2Heat olive oil in a large skillet over medium heat until shimmering.
- 3Add the sliced potatoes and cook until tender, about 10-15 minutes, stirring occasionally.
- 4In a separate bowl, whisk the eggs and season with salt.
- 5Add the cooked potatoes to the egg mixture and stir gently to combine.
- 6If using onions, sauté them in the skillet until translucent before adding to the egg mixture.
- 7Wipe the skillet clean and add a little more oil if necessary.
- 8Pour the potato and egg mixture back into the skillet, spreading it evenly.
- 9Cook on medium heat until the bottom is set, about 5-7 minutes.
- 10Carefully flip the tortilla using a plate and cook the other side until golden, about 5-7 minutes more.
- 11Slide the tortilla onto a serving plate and let it cool slightly before slicing.
- 12Serve warm or at room temperature.
Ingredient Alternatives
olive oil
Healthier: avocado oil
Cheaper: sunflower oil
Avocado oil offers a healthier fat profile.
eggs
Healthier: flaxseed meal + water
Cheaper: egg substitute
Flaxseed meal is a plant-based alternative.
onions
Healthier: scallions
Cheaper: leeks
Scallions add freshness while leeks are often less expensive.
potatoes
Healthier: sweet potatoes
Cheaper: frozen hash browns
Sweet potatoes provide more nutrients, while hash browns save prep time.
Techniques
sautéingflipping
Equipment
large skilletmixing bowlplate
🌶️🌶️🌶️Loweggs
Also Known As
Spanish OmeletteTortilla Española
Ingredients
- ●200g rice noodles
- ●300g prawns, peeled and deveined
- ●2 tbsp vegetable oil
- ●3 cloves garlic, minced
- ●1 red bell pepper, sliced
- ●1 cup bean sprouts
- ●2 green onions, chopped
- ●3 tbsp soy sauce
- ●1 tbsp fish sauce
- ●1 tsp sugar
- ●1/2 tsp black pepper
- ●1 lime, cut into wedges
Instructions
- 1Soak the rice noodles in warm water for about 20-30 minutes until softened, then drain.
- 2In a large pan or wok, heat the vegetable oil over medium heat.
- 3Add the minced garlic and sauté for about 30 seconds until fragrant.
- 4Add the prawns to the pan and cook for 2-3 minutes until they turn pink and are cooked through.
- 5Stir in the sliced red bell pepper and cook for another 2 minutes until slightly softened.
- 6Add the soaked rice noodles to the pan, along with the soy sauce, fish sauce, sugar, and black pepper. Toss everything together to combine.
- 7Add the bean sprouts and green onions, and stir-fry for an additional 2 minutes until heated through.
- 8Remove from heat and serve immediately with lime wedges on the side.
Equipment
large panwokstrainer
pescatarian
Ingredients
- ●1 medium head of green cabbage, chopped
- ●1 can (5 oz) tuna, drained
- ●2 tablespoons olive oil
- ●1 medium onion, sliced
- ●2 cloves garlic, minced
- ●1/2 teaspoon salt
- ●1/4 teaspoon black pepper
- ●1 tablespoon soy sauce (optional)
- ●1 tablespoon lemon juice
- ●1/4 teaspoon red pepper flakes (optional)
Instructions
- 1Heat olive oil in a large skillet over medium heat.
- 2Add sliced onion and sauté until translucent, about 5 minutes.
- 3Stir in minced garlic and cook for an additional 1 minute until fragrant.
- 4Add chopped cabbage to the skillet and stir well to combine with the onion and garlic.
- 5Season with salt, black pepper, and red pepper flakes if using.
- 6Cover the skillet and let the cabbage cook for about 10 minutes, stirring occasionally, until it begins to soften.
- 7Add the drained tuna to the skillet and gently fold it into the cabbage mixture.
- 8Drizzle with soy sauce and lemon juice, stirring to combine.
- 9Cook for an additional 5 minutes until everything is heated through.
- 10Taste and adjust seasoning if necessary before serving.
Equipment
large skilletspatulacutting boardknife
veganplant-basedgluten-freenut-freesoy-free
Ingredients
- ●2 large eggplants, diced
- ●4 bell peppers (red, yellow, or green), sliced
- ●1/4 cup olive oil
- ●1 tsp salt
- ●1/2 tsp black pepper
- ●1 tsp garlic powder
- ●1 tsp dried oregano
- ●1 tsp balsamic vinegar
- ●Fresh basil leaves for garnish
Instructions
- 1Preheat the oven to 400°F (200°C).
- 2In a large bowl, combine the diced eggplant and sliced bell peppers.
- 3Drizzle the olive oil over the vegetables and sprinkle with salt, black pepper, garlic powder, and dried oregano. Toss to coat evenly.
- 4Spread the vegetables in a single layer on a baking sheet lined with parchment paper.
- 5Roast in the preheated oven for 25-30 minutes, or until the vegetables are tender and slightly caramelized, stirring halfway through.
- 6Remove from the oven and drizzle with balsamic vinegar, tossing to combine.
- 7Let cool slightly before serving.
- 8Garnish with fresh basil leaves before serving.
Equipment
baking sheetparchment paperlarge bowlspatula
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