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A todos nos gusta comer y disfrutamos de comer rico, pero debemos aprender también a disfrutar de comer sano. Las legumbres y vegetales son parte importante de nuestra dieta nutricional, por eso hoy les voy a compartir una receta sabrosa y nutritiva

Es una forma diferente de comer una legumbre y vegetales: Aquí les dejo la forma como preparé zucchini y soya de una forma distinta.

Bolognesa de soya texturizada

(Si quieres hacerla con carne o pollo solo cambias la opción de la soya)


  • 1 taza de soya texturizada o tu opción de proteína de preferencia
  • 2 tomates
  • 1/2 cebolla perla
  • 1/2 cebolla colorada
  • Especias: orégano/tomillo/romero, salvia, comino, nuez moscada
  • Zucchini o pasta integral/de maíz/le teja ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀





  • Colocas al sartén sin aceite los vegetales picados, las especias y uno de los tomates licuado (para agregar humedad al plato)
  • Luego agregas la soya texturizada hidratada o la proteína que elijas, más una cucharada de pasta de tomate (no salsa de tomate)
  • Encima colocas la pasta. Yo le agregué zucchini cortado con el spiralizer que parece spaguetti
  • Agrega albahaca encima y listo

Bon appetit!











Acerca de Aurelio Paredes

Periodista de Profesión (Licenciado en Comunicación Social, graduado en la Universidad de Guayaquil), ecuatoriano de nacimiento, 59 años de edad y 37 años de experiencia. Empezó en 1982 como reportero radial y escaló posiciones hasta llegar a ser Editor de Deportes de Diario El Universo de Guayaquil, considerado el matutino de mayor circulación en Ecuador; Director de Revista Estadio (Deportiva) y Editor de Revista Vistazo (Política y Actualidad); presentador de televisión en varios programas deportivos; columnista de deportes y páginas humorísticas bajo el seudónimo de Delado; y guionista empírico en algunos programas de la televisión ecuatoriana. En la función pública fue Director de Comunicación de la Procuraduría General del Estado y en la empresa privada, Director de la Federación Deportiva Nacional del Ecuador.

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