{"id":750116,"date":"2025-12-30T12:35:15","date_gmt":"2025-12-30T11:35:15","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=750116"},"modified":"2026-01-05T12:40:27","modified_gmt":"2026-01-05T11:40:27","slug":"fitness-recept-zemiakove-knedle-plnene-tofu","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/fitness-recept-zemiakove-knedle-plnene-tofu\/","title":{"rendered":"Fitness recept: Zemiakov\u00e9 knedle plnen\u00e9 tofu"},"content":{"rendered":"\n<p>Tieto vegetari\u00e1nske zemiakov\u00e9 knedle s marinovan\u00fdm tofu s\u00fa nutri\u010dne bohat\u00fdm jedlom, ktor\u00e9 v\u010faka slu\u0161n\u00e9mu podielu vl\u00e1kniny a bielkov\u00edn spo\u013eahlivo zas\u00fdtia na dlh\u0161iu dobu. T\u00e1to kombin\u00e1cia komplexn\u00fdch sacharidov zo zemiakov a poctivej plnky sa v\u00e1m spo\u013eahlivo traf\u00ed do chuti.  <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\">Na knedle budeme potrebova\u0165: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>800 g zemiakov<\/li>\n\n\n\n<li>250 g <a href=\"https:\/\/gymbeam.sk\/muky\">hrubej m\u00faky<\/a> (+20 g na pom\u00fa\u010denie)<\/li>\n\n\n\n<li>1 vajce<\/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\">Na n\u00e1pl\u0148 budeme potrebova\u0165: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 g <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\">marinovan\u00e9ho tofu<\/a><\/li>\n\n\n\n<li>3 str\u00fa\u010diky cesnaku<\/li>\n\n\n\n<li>1 cibu\u013eu<\/li>\n\n\n\n<li>1 PL paradajkov\u00e9ho pretlaku<\/li>\n\n\n\n<li>1 PL <a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\">olivov\u00e9ho oleja<\/a> <\/li>\n\n\n\n<li>1 PL \u00fadenej papriky<\/li>\n\n\n\n<li>1 \u010cL <a href=\"https:\/\/gymbeam.sk\/bio-sladka-paprika-mleta-gymbeam.html\">mletej sladkej papriky<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ruzova-himalajska-sol-jemna-gymbeam.html\">so\u013e<\/a> pod\u013ea chuti<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/bio-chilli-mlete-sonnentor.html\">su\u0161en\u00e9 \u010dili<\/a> pod\u013ea chuti<\/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\">Na kysl\u00fa kapustu budeme potrebova\u0165:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>700 g kyslej kapusty<\/li>\n\n\n\n<li>1 cibu\u013eu<\/li>\n\n\n\n<li>1 PL <a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\">olivov\u00e9ho oleja<\/a><\/li>\n\n\n\n<li>1 PL <a href=\"https:\/\/gymbeam.sk\/bio-trstinovy-cukor-vanavita.html\">trstinov\u00e9ho cukru<\/a><\/li>\n\n\n\n<li>vodu na podlievanie<\/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\">Na dokon\u010denie budeme potrebova\u0165: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 ve\u013ek\u00e9 cibule <\/li>\n\n\n\n<li>1 PL <a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\">olivov\u00e9ho oleja<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/ruzova-himalajska-sol-jemna-gymbeam.html\">so\u013e<\/a> pod\u013ea chuti<\/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.sk\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-70.png\" alt=\"Zemiakov\u00e9 knedle plnen\u00e9 tofu - ingrediencie\" class=\"wp-image-749767\" title=\"Zemiakov\u00e9 knedle plnen\u00e9 tofu - ingrediencie\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-70.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-70-400x274.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=\"6268,43885,44506,56566,104119\" ><\/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\">Postup:<\/h3>\n\n\n\n<p>Za\u010dneme <strong>pr\u00edpravou kyslej kapusty<\/strong>. Na <a href=\"https:\/\/gymbeam.sk\/bio-extra-panensky-olivovy-olej-vanavita.html\">oleji<\/a> si orestujeme dosklovita <strong>nadrobno nakr\u00e1jan\u00fa cibu\u013eku<\/strong>, prid\u00e1me prepl\u00e1chnut\u00fa kysl\u00fa kapustu a dus\u00edme dom\u00e4kka. Pod\u013ea potreby kapustu podlievame <strong>vodou<\/strong> a na z\u00e1ver ju <strong>dochut\u00edme cukrom<\/strong>.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Medzit\u00fdm si priprav\u00edme ingrediencie na z\u00e1vere\u010dn\u00e9 <strong>dokon\u010denie<\/strong>. Na <strong>oleji<\/strong> si na n\u00edzkom stupni orestujeme <strong>cibu\u013eu nakr\u00e1jan\u00fa <\/strong>na drobn\u00e9 mesia\u010diky. Cibu\u013eu pri pr\u00edprave ob\u010das premie\u0161ame, a ke\u010f je zlatohned\u00e1, tak ju <strong>dochut\u00edme <\/strong><a href=\"https:\/\/gymbeam.sk\/ruzova-himalajska-sol-jemna-gymbeam.html\"><strong>so\u013eou<\/strong><\/a> a odstav\u00edme zo spor\u00e1ka.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Potom sa pust\u00edme do <strong>plnky zemiakov\u00fdch knedl\u00ed<\/strong>. Na oleji si orestujeme dosklovita nadrobno nakr\u00e1jan\u00fa <strong>cibu\u013eku<\/strong>. N\u00e1sledne prid\u00e1me najemno nakr\u00e1jan\u00fd (alebo prelisovan\u00fd) <strong>cesnak, \u00faden\u00fa papriku, <a href=\"https:\/\/gymbeam.sk\/bio-sladka-paprika-mleta-gymbeam.html\">sladk\u00fa papriku<\/a>, \u010dili a pretlak<\/strong>. Kr\u00e1tko v\u0161etko spolo\u010dne orestujeme a prid\u00e1me <a href=\"https:\/\/gymbeam.sk\/tofu-gymbeam.html\"><strong>tofu<\/strong><\/a>, ktor\u00e9 prstami rozdrob\u00edme na mal\u00e9 k\u00fasky. V\u0161etko spolo\u010dne ope\u010dieme a na z\u00e1ver pod\u013ea potreby <strong>dosol\u00edme<\/strong>. Ak by sa n\u00e1m zmes zdala pr\u00edli\u0161 such\u00e1, m\u00f4\u017eeme prilia\u0165 trochu <strong>vody<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel\u00e9 <strong>zemiaky si uvar\u00edme v osolenej vode<\/strong> dom\u00e4kka v \u0161upke. Potom zemiaky sced\u00edme, o\u0161\u00fapeme, nastr\u00fahame najemno a <strong>premie\u0161ame s <\/strong><a href=\"https:\/\/gymbeam.sk\/muky\"><strong>m\u00fakou<\/strong><\/a><strong> aj vaj\u00ed\u010dkom<\/strong>. Vytvor\u00edme takmer nelepiv\u00e9 cesto, ktor\u00e9 na pom\u00fa\u010denej doske rozva\u013ek\u00e1me natenko a <strong>rozkr\u00e1jame na 16 \u0161tvorcov<\/strong>. Do stredu ka\u017ed\u00e9ho z nich d\u00e1me <strong>mal\u00fa ly\u017ei\u010dku plnky <\/strong>a z cesta tvarujeme men\u0161ie knedli\u010dky.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"769\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-71.png\" alt=\"Zemiakov\u00e9 knedle plnen\u00e9 tofu - pr\u00edprava knedl\u00ed\" class=\"wp-image-749772\" title=\"Zemiakov\u00e9 knedle plnen\u00e9 tofu - plnenie knedle\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-71.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-71-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Tie var\u00edme vo vriacej osolenej vode, k\u00fdm nevypl\u00e1vaj\u00fa na hladinu. N\u00e1sledne ich <strong>serv\u00edrujeme s pripravenou kyslou kapustou a ope\u010denou cibu\u013ekou<\/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.sk\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-69.png\" alt=\"Zemiakov\u00e9 knedle plnen\u00e9 tofu \" class=\"wp-image-749822\" title=\"Zemiakov\u00e9 knedle plnen\u00e9 tofu \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-69.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/Navrh-bez-nazvu-69-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\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>Nutri\u010dn\u00e9 hodnoty<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 porcia (spolu 4 porcie)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energetick\u00e1 hodnota<\/td><td class=\"has-text-align-center\" data-align=\"center\">660 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bielkoviny<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sacharidy<\/td><td class=\"has-text-align-center\" data-align=\"center\">106 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Tuky<\/td><td class=\"has-text-align-center\" data-align=\"center\">14 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vl\u00e1knina<\/td><td class=\"has-text-align-center\" data-align=\"center\">11 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Tieto plnen\u00e9 knedle s\u00fa skvel\u00fdm sp\u00f4sobom, ako si pripravi\u0165 s\u00fdte a nutri\u010dne bohat\u00e9 jedlo pln\u00e9 chutn\u00fdch surov\u00edn. Porcia bielkov\u00edn a vl\u00e1kniny z neho rob\u00ed ide\u00e1lneho par\u0165\u00e1ka do v\u00e1\u0161ho fitness jed\u00e1lni\u010dka. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nev\u00e1hajte a zdie\u013eajte s nami <strong>svoje v\u00fdtvory<\/strong> na soci\u00e1lnych sie\u0165ach ozna\u010den\u00edm <strong>#gymbeamsk<\/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\/ready-to-eat-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tReady to Eat 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\/fitness-food\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tFitness 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<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tieto vegetari\u00e1nske zemiakov\u00e9 knedle plnen\u00e9 marinovan\u00fdm tofu predstavuj\u00fa nutri\u010dne vyv\u00e1\u017een\u00fd bezm\u00e4sit\u00fd obed s poriadnou porciou vl\u00e1kniny. V\u010faka kombin\u00e1cii komplexn\u00fdch sacharidov a bielkov\u00edn ide o ide\u00e1lne s\u00fdte jedlo. <\/p>\n","protected":false},"author":16,"featured_media":750120,"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":[5,8433,8442],"tags":[6095,8263,6122,8683],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-750116","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-8-recepty","8":"category-hlavne-chody","9":"category-vegetarianske","10":"tag-fitness-recept","11":"tag-tofu","12":"tag-zelenina","13":"tag-zemiaky","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 recept: Zemiakov\u00e9 knedle plnen\u00e9 tofu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Vysk\u00fa\u0161ajte fitness recept na vegetari\u00e1nske zemiakov\u00e9 knedle s tofu plnkou a kyslou kapustou. 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