{"id":243500,"date":"2020-06-08T11:43:00","date_gmt":"2020-06-08T09:43:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=243500"},"modified":"2023-08-31T19:37:41","modified_gmt":"2023-08-31T17:37:41","slug":"przepis-fitness-burger-wegetarianski-z-bulka-orkiszowa-i-nalesnikiem-z-ciecierzycy","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/przepis-fitness-burger-wegetarianski-z-bulka-orkiszowa-i-nalesnikiem-z-ciecierzycy\/","title":{"rendered":"Przepis fitness: burger wegetaria\u0144ski z bu\u0142k\u0105 orkiszow\u0105 i plackiem z ciecierzycy"},"content":{"rendered":"\n<p>Czy ty te\u017c kochasz dobre burgery <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/warzywa\/\" class=\"ek-link\">warzywne<\/a>? W takim razie musisz spr\u00f3bowa\u0107 naszego <strong>przepisu fitness na wegetaria\u0144skiego burgera z orkiszow\u0105 bu\u0142k\u0105 i plackiem z ciecierzycy<\/strong>, z kt\u00f3rym mo\u017cesz grzeszy\u0107 nawet poza swoim cheat day. Chod\u017a z nami i spr\u00f3buj!<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Do przygotowania bu\u0142ki potrzebujemy:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>200 g m\u0105ki orkiszowej<\/li><li>180 ml mleka<\/li><li>100 g pe\u0142noziarnistej m\u0105ki orkiszowej<\/li><li>40 g mas\u0142a<\/li><li>20 g cukru trzcinowego<\/li><li>1 jajko + \u017c\u00f3\u0142tko do posmarowania powierzchni<\/li><li>1 \u0142y\u017ceczka suchych dro\u017cd\u017cy<\/li><li>\u00bd \u0142y\u017ceczki soli<\/li><li><a title=\"Oliwa z oliwek do gotowania w sprayu - GymBeam\" href=\"https:\/\/gymbeam.pl\/oliwa-w-sprayu-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">oliwa w sprayu<\/a><\/li><li>mak do posypania<\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_4678-min.jpg\" alt=\"Proces przygotowania bu\u0142ek\" title=\"Proces przygotowania bu\u0142ek\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Proces przygotowania bu\u0142ek:<\/h3>\n\n\n\n<p>Najpierw, wsyp <strong>suszone dro\u017cd\u017ce<\/strong> do <strong>ciep\u0142ej wody<\/strong> wraz z <strong>10 g cukru<\/strong>, wymieszaj i zostaw do<strong> fermentacji na 5 minut.<\/strong>&nbsp;W tym czasie,&nbsp;<strong>zmieszaj m\u0105k\u0119 z 10 g of cukru, soli i<\/strong> dodaj <strong>zakwas<\/strong>, jajko i mas\u0142o w temperaturze pokojowej, kt\u00f3re pokroi\u0142e\u015b na mniejsze kawa\u0142ki. Nast\u0119pnie <strong>dok\u0142adnie wymieszaj<\/strong>, zakryj czyst\u0105 tkanin\u0105 i zostaw do wyro\u015bni\u0119cia w wolnym miejscu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Po wyro\u015bni\u0119ciu ciasta przenie\u015b je na posypany m\u0105k\u0105 blat,<strong> podziel na 7 r\u00f3wnych cz\u0119\u015bci<\/strong> i ukszta\u0142tuj bu\u0142eczki. Aby osi\u0105gn\u0105\u0107 idealny kszta\u0142t bu\u0142eczki, uformuj ciasto na placek, wetknij kraw\u0119dzie do \u015brodka, aby stworzy\u0107 okr\u0105g\u0142y kszta\u0142t i obr\u00f3\u0107 do g\u00f3ry nogami. Z\u0142o\u017cone kraw\u0119dzie uformuj\u0105 sp\u00f3d bu\u0142ki. Umie\u015b\u0107 ukszta\u0142towane<strong> bu\u0142eczki na tacce do pieczenia <\/strong>pokrytej papierem do pieczenia i<strong> odstaw na kolejne 15 minut.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/zemle_recept-min.png\" alt=\"Proces przygotowania bu\u0142ek\" title=\"Proces przygotowania bu\u0142ek\"\/><\/figure>\n\n\n\n<p>Nast\u0119pnie, <strong>posmaruj<\/strong> wierzch<strong> bu\u0142ki \u017c\u00f3\u0142tkiem,<\/strong> kt\u00f3re zmiesza\u0142e\u015b z odrobin\u0105 <a title=\"Oliw\u0119 z oliwek w sprayu - GymBeam\" href=\"https:\/\/gymbeam.pl\/oliwa-w-sprayu-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">oliwy<\/a>. Nast\u0119pnie posyp ziarnami maku i piecz do z\u0142ocistego koloru w<strong> 180 \u00b0 C przez oko\u0142o 15-20 minut.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_4708-min.jpg\" alt=\"Proces przygotowania bu\u0142ek\" title=\"Proces przygotowania bu\u0142ek\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Warto\u015bci od\u017cywcze<\/th><th class=\"has-text-align-center\" data-align=\"center\">w jednej bu\u0142ce (porcja starcza na 7 bu\u0142ek)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalorie<\/td><td class=\"has-text-align-center\" data-align=\"center\">234<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28928,35410,42193,48616,42043,49954,6624,7675,7936,48913\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Do przygotowania plack\u00f3w z ciecierzycy potrzebujemy:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>240 g ciecierzycy (1 puszka)<\/li><li>100 g cukinii (1 ma\u0142y kawa\u0142ek)<\/li><li>40 g <a title=\"Mas\u0142o z orzech\u00f3w nerkowca - GymBeam\" href=\"https:\/\/gymbeam.pl\/maslo-z-orzechow-nerkowca-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mas\u0142o z orzech\u00f3w nerkowca<\/a><\/li><li>30 g suszonych pomidor\u00f3w<\/li><li>30 g m\u0105ki orkiszowej<\/li><li>2 z\u0105bki czosnku<\/li><li>1 \u015bredniej wielko\u015bci cebula<\/li><li>\u00bd \u0142y\u017ceczki zmielonego czarnego pieprzu<\/li><li>\u00bd \u0142y\u017ceczki mielonej papryki<\/li><li>\u00bd \u0142y\u017ceczki mielonego kminku<\/li><li>gar\u015b\u0107 \u015bwie\u017cych zi\u00f3\u0142 (kolendra, pietruszka)<\/li><li>s\u00f3l do smaku<\/li><li><a title=\"Oliwa z oliwek do gotowania w sprayu - GymBeam\" href=\"https:\/\/gymbeam.pl\/oliwa-w-sprayu-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">oliwa w sprayu<\/a><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Dodatki do burgera:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>pomidory<\/li><li>sa\u0142ata<\/li><li>awokado<\/li><li><a title=\"Sos BBQ bez kalorii - GymBeam\" href=\"https:\/\/gymbeam.pl\/sos-bez-kalorii-bbq-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\">sos BBQ<\/a><\/li><\/ul>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/upravena_foto-min.png\" alt=\"Proces przygotowania plack\u00f3w z ciecierzycy\" title=\"Proces przygotowania plack\u00f3w z ciecierzycy\"\/><\/figure>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Proces przygotowania plack\u00f3w z ciecierzycy:<\/h3>\n\n\n\n<p>Najpierw drobno posiekaj cebule i podsma\u017c na patelni. Nast\u0119pnie dodaj <strong>wyci\u015bni\u0119ty czosnek, drobno posiekane suszone pomidory i op\u0142ukan\u0105 ciecierzyca.<\/strong> Przez chwil\u0119 podsma\u017c i zdejmij z ognia. Nast\u0119pnie drobno zetrzyj <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/cukinia\/\" class=\"ek-link\">cukini\u0119<\/a> i dodaj do sch\u0142odzonej mieszanki z ciecierzyc\u0105 wraz ze wszystkimi <strong>przyprawami, sol\u0105 i posiekanymi zio\u0142ami, <a title=\"Mas\u0142o z orzech\u00f3w nerkowca - GymBeam\" href=\"https:\/\/gymbeam.pl\/maslo-z-orzechow-nerkowca-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">mas\u0142em z orzech\u00f3w nerkowca<\/a> i m\u0105k\u0105 orkiszow\u0105. Mieszamy<\/strong> wszystko razem mikserem, aby stworzy\u0107 jednolit\u0105 mas\u0119. <strong>Podziel<\/strong> mas\u0119 z ciecierzycy <strong>na 4 r\u00f3wne cz\u0119\u015bci<\/strong> i r\u0119cznie uformuj placuszki. Powinny mie\u0107 \u015brednic\u0119 zbli\u017con\u0105 do bu\u0142ek. Nast\u0119pnie umie\u015b\u0107<strong> placki z ciecierzycy<\/strong> na gor\u0105cej patelni pokrytej <strong><a title=\"Oliwa do gotowania w sprayu - GymBeam\" href=\"https:\/\/gymbeam.pl\/oliwa-w-sprayu-201-g-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">oliw\u0105 z oliwek<\/a> i sma\u017c z obu stron do uzyskania z\u0142ocistego koloru.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/burger_recept-min.png\" alt=\"Proces przygotowania plack\u00f3w z ciecierzycy\" title=\"Proces przygotowania plack\u00f3w z ciecierzycy\"\/><\/figure>\n\n\n\n<p>Umie\u015b\u0107 placki w<strong> przeci\u0119tych bu\u0142kach posmarowanych <a title=\"Sos BBQ bez kalorii- GymBeam\" href=\"https:\/\/gymbeam.pl\/sos-bez-kalorii-bbq-320-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener noreferrer\" class=\"ek-link\">sosem BBQ<\/a><\/strong> i dodaj plasterek pomidora, <a href=\"https:\/\/gymbeam.pl\/blog\/tag\/awokado\/\" class=\"ek-link\">awokado <\/a>i sa\u0142at\u0119. Bon appetite!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/wpstatic.gymbeam.com\/blog\/wp-content\/uploads\/mageblog\/IMG_4727-min.jpg\" alt=\"Przepis fitness: Wegetaria\u0144ski burger z bu\u0142k\u0105 orkiszow\u0105 i plackiem z ciecierzycy\" title=\"Przepis fitness: Wegetaria\u0144ski burger z bu\u0142k\u0105 orkiszow\u0105 i plackiem z ciecierzycy\"\/><\/figure>\n\n\n\n<figure class=\"wp-block-table caption-align-default\"><table><thead><tr><th class=\"has-text-align-center\" data-align=\"center\">Warto\u015bci od\u017cywcze<\/th><th class=\"has-text-align-center\" data-align=\"center\">w 1 placku (\u0142\u0105cznie 4 placki)<\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Kalorie<\/td><td class=\"has-text-align-center\" data-align=\"center\">208<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">9 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">W\u0119glowodany<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">T\u0142uszcze<\/td><td class=\"has-text-align-center\" data-align=\"center\">8 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">B\u0142onnik<\/td><td class=\"has-text-align-center\" data-align=\"center\">4 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Ty te\u017c masz ochot\u0119 na naszego<strong> fitness wegetaria\u0144skiego burgera z bu\u0142k\u0105 orkiszow\u0105 i ciecierzyc\u0105? <\/strong>Nie zostawiaj tego przepisu dla siebie i wesprzyj go,<strong>&nbsp;udost\u0119pniaj\u0105c.<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/healthy-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tHealthy food\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/cooking-ingredients\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tCooking Ingredients\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Przepis fitness na wegetaria\u0144skiego burgera z orkiszowa bu\u0142k\u0105 i plackiem z ciecierzycy, z kt\u00f3rym mo\u017cesz zgrzeszy\u0107 o dowolnej porze. Chrupi\u0105cy burger, kt\u00f3rego pokochasz!<\/p>\n","protected":false},"author":25,"featured_media":92419,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":2,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8504,8513,128],"tags":[6385,6469,9139,6565,9181,7651],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-243500","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dania-glowne","8":"category-wegetarianskie","9":"category-fitness-przepisy","10":"tag-cukinia","11":"tag-groch-wloski","12":"tag-jajka","13":"tag-przepis-fitness","14":"tag-przepisy-wysokobialkowe","15":"tag-warzywa","16":"h-entry","17":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Przepis fitness: burger wegetaria\u0144ski z bu\u0142k\u0105 orkiszow\u0105 i plackiem z ciecierzycy - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Przepis fitness na wegetaria\u0144skiego burgera z orkiszowa bu\u0142k\u0105 i plackiem z ciecierzycy, z kt\u00f3rym mo\u017cesz zgrzeszy\u0107 o dowolnej porze. 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