{"id":669357,"date":"2024-12-20T11:28:00","date_gmt":"2024-12-20T10:28:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=669357"},"modified":"2025-02-05T16:48:18","modified_gmt":"2025-02-05T15:48:18","slug":"fitness-rezept-quinoa-stir-fry-mit-tofu-und-erdnuessen","status":"publish","type":"post","link":"https:\/\/gymbeam.de\/blog\/fitness-rezept-quinoa-stir-fry-mit-tofu-und-erdnuessen\/","title":{"rendered":"Fitness-Rezept: Quinoa Stir Fry mit Tofu und Erdn\u00fcssen"},"content":{"rendered":"\n<p>Bist du auf der Suche nach einem <b><strong>schnellen Lunch-Tipp<\/strong><\/b><strong>?<\/strong> Dann ist unser heutiges Rezept genau das Richtige f\u00fcr dich. Es enth\u00e4lt <b><strong>Quinoa mit Tofu<\/strong><\/b> und nat\u00fcrlich Gem\u00fcse in Form von Karotten und Erbsen. Die Kombination aus <b><strong>Ahornsirup, Sojaso\u00dfe, Limettensaft und Knoblauch<\/strong><\/b> sorgt f\u00fcr ein ungewohntes Geschmackserlebnis. Und nat\u00fcrlich haben wir auch etwas Koriander oder Petersilie zum Garnieren nicht vergessen. Das Rezept ist super einfach, schnell und vegan. Es schmeckt hei\u00df und kalt, so dass du es \u00fcberall hin mitnehmen kannst. \u00d6ffne einfach die Lunchbox und genie\u00dfe den <b><strong>bet\u00f6renden Duft und Geschmack.<\/strong><\/b><\/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\">Zutaten:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>240 g Tofu (<a href=\"https:\/\/gymbeam.de\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noopener\">in Salzlake<\/a> oder vakuumverpackt)<\/li>\n\n\n\n<li>200 g <a href=\"https:\/\/gymbeam.de\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener\">Quinoa<\/a><\/li>\n\n\n\n<li>130 g Karotten (ca. 1 gr\u00f6\u00dfere Karotte)<\/li>\n\n\n\n<li>100 ml gefrorene Erbsen oder Edamame<\/li>\n\n\n\n<li>50 ml Sojaso\u00dfe<\/li>\n\n\n\n<li>40 g <a href=\"https:\/\/gymbeam.de\/ungerostete-erdnusse-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Erdn\u00fcsse<\/a><\/li>\n\n\n\n<li>20 ml <a href=\"https:\/\/gymbeam.de\/bio-ahornsirup-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Ahornsirup<\/a><\/li>\n\n\n\n<li>2 Knoblauchzehen<\/li>\n\n\n\n<li>2 Essl\u00f6ffel <a href=\"https:\/\/gymbeam.de\/ole\" target=\"_blank\" rel=\"noopener\">\u00d6l<\/a><\/li>\n\n\n\n<li>1 kleine wei\u00dfe Zwiebel<\/li>\n\n\n\n<li>Saft von \u00bd Limette<\/li>\n\n\n\n<li>frischer Koriander (oder Petersilie) zur Dekoration<\/li>\n<\/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-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/quinoa-s-tofu-ingredicence.png\" alt=\"Quinoa Stir Fry mit Tofu und Erdn\u00fcssen - Zutaten\" class=\"wp-image-351944\" title=\"Quinoa Stir Fry mit Tofu und Erdn\u00fcssen - Zutaten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/quinoa-s-tofu-ingredicence.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/quinoa-s-tofu-ingredicence-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/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    <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=\"63664,56566,56392,56833,28101,28928,58534,50854,36616,36625\" ><\/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<h3 class=\"wp-block-heading\">Zubereitung:<\/h3>\n\n\n\n<p><b><strong>Koche <\/strong><\/b>zuerst<b><strong> die <\/strong><\/b><b><\/b><b><strong><a href=\"https:\/\/gymbeam.de\/bio-quinoa-vanavita.html\" target=\"_blank\" rel=\"noopener\">Quinoa<\/a><\/strong><\/b>&nbsp;nach Anleitung, bis sie <b><strong>weich ist.<\/strong><\/b> In der Zwischenzeit <b><strong>bereite <\/strong><\/b> den <b><\/b><b><strong><a href=\"https:\/\/gymbeam.de\/tofu-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Tofu<\/a><\/strong><\/b>&nbsp;vor. Nimm ihn aus der Salzlake, trockne ihn mit einem Papiertuch ab, schneide ihn in W\u00fcrfel und brate ihn in einem <b><strong>Essl\u00f6ffel <\/strong><\/b><b><\/b><b><strong><a href=\"https:\/\/gymbeam.de\/ole\" target=\"_blank\" rel=\"noopener\">\u00d6l<\/a><\/strong><\/b>&nbsp;in einer tieferen Pfanne goldbraun. Lege den Tofu erst einmal beiseite und gib wieder <b><strong>einen Essl\u00f6ffel \u00d6l<\/strong><\/b> in die Pfanne. <b><strong>Brate<\/strong><\/b> die feingehackte <b><strong>Zwiebel an.<\/strong><\/b> Dann f\u00fcge fein <b><strong>gehackten Knoblauch und in Scheiben geschnittene Karotten<\/strong><\/b> hinzu. <b><strong>Brate<\/strong><\/b> alles f\u00fcr etwa <b><strong>5 Minuten an.<\/strong><\/b> Gib au\u00dferdem gefrorene Erbsen oder Edamame (lass sie bei Zimmertemperatur oder in der Mikrowelle auftauen), <b><strong>gekochte Quinoa, Sojaso\u00dfe und <\/strong><\/b><b><\/b><b><strong><a href=\"https:\/\/gymbeam.de\/bio-ahornsirup-250-ml-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Ahornsirup<\/a><\/strong><\/b>&nbsp;hinzu. R\u00fchre alles um und brate es eine Weile. Zum Schluss w\u00fcrze mit Limettensaft und f\u00fcge <b><strong>gehackte <\/strong><\/b><b><\/b><b><strong><a href=\"https:\/\/gymbeam.de\/ungerostete-erdnusse-gymbeam.html\" target=\"_blank\" rel=\"noopener\">Erdn\u00fcsse<\/a><\/strong><\/b>&nbsp;hinzu. Serviere die Quinoa-Mischung mit Koriander oder Petersilie garniert.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2022\/04\/8A1A3943-1124x749.jpg\" alt=\"Quinoa Stir Fry mit Tofu und Erdn\u00fcssen\" class=\"wp-image-351960\" title=\"Quinoa Stir Fry mit Tofu und Erdn\u00fcssen\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/8A1A3943-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/8A1A3943-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/8A1A3943-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/04\/8A1A3943-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>N\u00e4hrwertangaben<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\"><strong>1 Portion (insgesamt 3 Portionen)<\/strong><\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energiewert<\/td><td class=\"has-text-align-center\" data-align=\"center\">562 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Kohlenhydrate<\/td><td class=\"has-text-align-center\" data-align=\"center\">64 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fette<\/td><td class=\"has-text-align-center\" data-align=\"center\">20 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ballaststoffe<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Das Gericht schmeckt sowohl warm als auch kalt. Du kannst es entweder sofort essen oder <b><strong>es in eine Lunchbox packen<\/strong><\/b> und am n\u00e4chsten Tag mit in die Uni oder Schule nehmen.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Du kannst <b><strong>deine Kreationen<\/strong><\/b> gerne mit uns in den sozialen Netzwerken teilen, indem du sie mit dem Hashtag <b><strong>#gymbeamde <\/strong><\/b>markierst.<\/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\/grains-and-cereals\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGrains and cereals\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\/nuts-and-seeds\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tNuts and Seeds\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>Quinoa mit Tofu ist ein schnelles Mittagessen, das du in deine Lunchbox packen und \u00fcberallhin mitnehmen kannst. Neben den perfekt ausgewogenen Aromen wirst du auch zu sch\u00e4tzen wissen, dass das Gericht vegan ist. Daher kann es jeder genie\u00dfen.<\/p>\n","protected":false},"author":16,"featured_media":351997,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[8490,8498,8499,8500,8501,88],"tags":[8171,9180,7174,8266],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-669357","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hauptgerichte","8":"category-vegan-fitness-rezepte","9":"category-vegetarisch","10":"category-glutenfrei","11":"category-laktosefrei","12":"category-fitness-rezepte","13":"tag-karotten","14":"tag-protein-rezepte","15":"tag-quinoa-de","16":"tag-tofu-de","17":"h-entry","18":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness-Rezept: Quinoa Stir Fry mit Tofu und Erdn\u00fcssen - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Quinoa mit Tofu und Erdn\u00fcssen ist ein herrliches, einfach zuzubereitendes veganes Gericht. 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