{"id":747863,"date":"2025-11-13T14:14:59","date_gmt":"2025-11-13T13:14:59","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/"},"modified":"2025-11-13T14:14:59","modified_gmt":"2025-11-13T13:14:59","slug":"fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling","status":"publish","type":"post","link":"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/","title":{"rendered":"Fitness Recipe: Tomato Sauce with Beef and Protein Dumpling"},"content":{"rendered":"\n<p>Enjoy classic tomato sauce in a fitness version that is packed with protein, thanks to lean beef and a special protein dumpling. It&#8217;s a perfect complete lunch after an intense workout that will satisfy you well and replenish necessary nutrients. <br><\/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\">For the base, you will need:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>700 g mock beef tenderloin<\/li>\n\n\n\n<li>300 ml crushed tomatoes<\/li>\n\n\n\n<li>100 g tomato paste<\/li>\n\n\n\n<li>2 l water<\/li>\n\n\n\n<li>10 black peppercorns<\/li>\n\n\n\n<li>10 allspice berries<\/li>\n\n\n\n<li>4 bay leaves<\/li>\n\n\n\n<li>1 onion<\/li>\n\n\n\n<li>1 small carrot<\/li>\n\n\n\n<li>1 parsley root<\/li>\n\n\n\n<li>1 whole cinnamon stick<\/li>\n\n\n\n<li>1 tbsp of <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\">olive oil<\/a><\/li>\n\n\n\n<li>1 tbsp of <a href=\"https:\/\/gymbeam.com\/bio-cane-sugar-vanavita.html\">cane sugar<\/a><\/li>\n\n\n\n<li>1 tbsp of vinegar<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">salt<\/a> to taste<\/li>\n<\/ul>\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\">For the Dumpling, We Will Need:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>120 ml semi-skimmed milk<\/li>\n\n\n\n<li>90 g <a href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\">unflavored protein<\/a><\/li>\n\n\n\n<li>90 g <a href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-spelt-flour-vanavita.html\">plain spelt flour<\/a><\/li>\n\n\n\n<li>90 ml <a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\">liquid egg whites<\/a><\/li>\n\n\n\n<li>1 tsp <a href=\"https:\/\/gymbeam.com\/bio-baking-powder-gymbeam.html\">baking powder<\/a><\/li>\n\n\n\n<li>a pinch of <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">salt<\/a><\/li>\n\n\n\n<li>cooking spray for greasing the mould<\/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=\"769\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114805.300.png\" alt=\"Tomato Sauce with Beef and Protein Dumpling - Ingredients\" class=\"wp-image-746453\" title=\"Tomato Sauce with Beef and Protein Dumpling - Ingredients\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114805.300.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114805.300-400x274.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=\"28928,48913,105370,36262,56881,5075,48913,77698,50854\" ><\/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\">Instructions:<\/h3>\n\n\n\n<p>Place the <strong>meat<\/strong> in a pot, <strong>cover with water and bring to a boil<\/strong>. Remove the foam from the surface, then add<span style=\"margin: 0px; padding: 0px;\"> <\/span><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\"><strong>salt<\/strong><\/a><strong>, bay leaf, allspice, pepper,<\/strong> and cook the meat covered on low heat until tender. This will take approximately <strong>2\u20133 hours<\/strong>. When cooked, strain the broth from the meat, which we will then use for the sauce. In another pot, saut\u00e9 the finely chopped and cleaned <strong>carrot, parsley root and onion<\/strong> in <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\"><strong>oil <\/strong><\/a>until translucent. Then add<strong> <\/strong><a href=\"https:\/\/gymbeam.com\/bio-cane-sugar-vanavita.html\"><strong>sugar<\/strong><\/a><strong> and let the vegetables caramelise<\/strong>. Next, add the <strong>tomato paste<\/strong>, which we also briefly saut\u00e9.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"769\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114726.004.png\" alt=\"Tomato Sauce with Beef and Protein Dumpling - saut\u00e9ing vegetables\" class=\"wp-image-746458\" title=\"Tomato Sauce with Beef and Protein Dumpling - saut\u00e9ing vegetables\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114726.004.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114726.004-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Next, add the <strong>crushed tomatoes, beef broth<\/strong> (which we strained from the cooked meat), <strong>cinnamon<\/strong> and cook the sauce for approximately<strong> 15 minutes<\/strong>. Finally, remove the cinnamon from the mixture, <strong>blend the sauce, season with vinegar, <\/strong><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\"><strong>salt<\/strong><\/a><strong> and remove from heat<\/strong>.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Next, we proceed to prepare the <strong>protein dumpling<\/strong>. Mix the <a href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-spelt-flour-vanavita.html\"><strong>flour<\/strong><\/a><strong> with <\/strong><a href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\"><strong>protein<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/bio-baking-powder-gymbeam.html\"><strong>baking powder<\/strong><\/a><strong>, salt and add the milk and <\/strong><a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\"><strong>liquid egg whites<\/strong><\/a>. Then mix thoroughly. Next, take 3 mugs, spray them with <strong>cooking spray<\/strong>, pour one-third of the batter into each and bake in the microwave. This will take approximately<g id=\"gid_2\"> 2 minutes<\/g>. Then turn the dumplings out of the mugs and slice them into rounds. Finally, we can <strong>serve the meat sliced with dumpling and tomato sauce<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"769\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114903.061.png\" alt=\"Tomato Sauce with Beef and Protein Dumpling\" class=\"wp-image-746459\" title=\"Tomato Sauce with Beef and Protein Dumpling\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114903.061.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114903.061-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 serving (a total of 4 servings)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">509 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>This recipe is a great way to replenish quality nutrients and enjoy your meal to the fullest.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Feel free to share <strong>your creations<\/strong> with us on social media by tagging <strong>#gymbeamcom.<\/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\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\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\/flours\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFlours\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>This recipe is a real protein bomb that, thanks to beef and a special dumpling, provides your body with an incredible 62 g of protein per serving. You simply must try this!  <\/p>\n","protected":false},"author":16,"featured_media":747865,"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":[11505,11513],"tags":[11507,11804,11568,11536,11544],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-747863","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-rezepte-at","8":"category-hauptgerichte-at","9":"tag-fitness-recept-at","10":"tag-hovadzie-maso-at","11":"tag-mrkva-at","12":"tag-proteinove-recepty-at","13":"tag-zelenina-at","14":"h-entry","15":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Fitness Recipe: Tomato Sauce with Beef and Protein Dumpling - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"This recipe is a real protein bomb that, thanks to beef and a special dumpling, provides your body with an incredible 62 g of protein per serving. 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You simply must try this!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\" \/>\n<meta property=\"og:site_name\" content=\"GymBeam Blog\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-13T13:14:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T114805.300.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1124\" \/>\n\t<meta property=\"og:image:height\" content=\"769\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Simona Malkov\u00e1\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Simona Malkov\u00e1\" \/>\n\t<meta name=\"twitter:label2\" content=\"Estimated reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\"},\"author\":{\"name\":\"Simona Malkov\u00e1\",\"@id\":\"https:\/\/gymbeam.com\/blog\/#\/schema\/person\/89c2579f44319912b24e3715ab709398\"},\"headline\":\"Fitness Recipe: Tomato Sauce with Beef and Protein Dumpling\",\"datePublished\":\"2025-11-13T13:14:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\"},\"wordCount\":389,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T115025.745.png\",\"keywords\":[\"fitness recept\",\"hov\u00e4dzie m\u00e4so\",\"mrkva\",\"prote\u00ednov\u00e9 recepty\",\"zelenina\"],\"articleSection\":[\"Fitness-Rezepte\",\"Hauptgerichte\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\",\"url\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\",\"name\":\"Fitness Recipe: Tomato Sauce with Beef and Protein Dumpling - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.at\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T115025.745.png\",\"datePublished\":\"2025-11-13T13:14:59+00:00\",\"description\":\"This recipe is a real protein bomb that, thanks to beef and a special dumpling, provides your body with an incredible 62 g of protein per serving. 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