{"id":750190,"date":"2026-01-07T18:34:36","date_gmt":"2026-01-07T17:34:36","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=750190"},"modified":"2026-01-07T18:34:39","modified_gmt":"2026-01-07T17:34:39","slug":"przepis-fitness-knedle-ziemniaczane-nadziewane-tofu","status":"publish","type":"post","link":"https:\/\/gymbeam.pl\/blog\/przepis-fitness-knedle-ziemniaczane-nadziewane-tofu\/","title":{"rendered":"Przepis fitness: Knedle ziemniaczane nadziewane tofu"},"content":{"rendered":"\n<p>Te wegetaria\u0144skie knedle ziemniaczane z marynowanym tofu to bogaty w sk\u0142adniki od\u017cywcze posi\u0142ek, kt\u00f3ry d\u0142ugo utrzymuje uczucie syto\u015bci, dzi\u0119ki odpowiedniej proporcji b\u0142onnika i bia\u0142ka. Ta kombinacja z\u0142o\u017conych w\u0119glowodan\u00f3w z ziemniak\u00f3w i obfitego nadzienia zachwyci Twoje kubki smakowe. <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\">Do knedli b\u0119dziemy potrzebowa\u0107:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>800 g ziemniak\u00f3w<\/li>\n\n\n\n<li>250 g <a href=\"https:\/\/gymbeam.pl\/maki\">m\u0105ki <\/a>(+20 g do posypania)<\/li>\n\n\n\n<li>1 jajko<\/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\">Do nadzienia b\u0119dziemy potrzebowa\u0107:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>200 g <a href=\"https:\/\/gymbeam.pl\/tofu-gymbeam.html\">marynowanego tofu<\/a><\/li>\n\n\n\n<li>3 z\u0105bki czosnku<\/li>\n\n\n\n<li>1 cebula<\/li>\n\n\n\n<li>1 \u0142y\u017cka koncentratu pomidorowego<\/li>\n\n\n\n<li>1 \u0142y\u017cka <a href=\"https:\/\/gymbeam.pl\/bio-oliwa-z-oliwek-extra-virgin-vanavita.html\">oliwy z oliwek<\/a><\/li>\n\n\n\n<li>1 \u0142y\u017cka w\u0119dzonej papryki<\/li>\n\n\n\n<li>1 \u0142y\u017ceczka <a href=\"https:\/\/gymbeam.pl\/bio-slodka-papryka-mielona-gymbeam.html\">s\u0142odkiej papryki mielonej<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\">s\u00f3l<\/a> do smaku<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/bio-chili-mielone-sonnentor.html\">chili mielone<\/a> do smaku<\/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\">Do kapusty kiszonej b\u0119dziemy potrzebowa\u0107:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>700 g kapusty kiszonej<\/li>\n\n\n\n<li>1 cebula<\/li>\n\n\n\n<li>1 \u0142y\u017cka <a href=\"https:\/\/gymbeam.pl\/bio-oliwa-z-oliwek-extra-virgin-vanavita.html\">oliwy z oliwek<\/a><\/li>\n\n\n\n<li>1 \u0142y\u017cka <a href=\"https:\/\/gymbeam.pl\/bio-cukier-trzcinowy-vanavita.html\">cukru trzcinowego<\/a><\/li>\n\n\n\n<li>woda do podlewania<\/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\">Do wyko\u0144czenia b\u0119dziemy potrzebowa\u0107:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>2 du\u017ce cebule <\/li>\n\n\n\n<li>1 \u0142y\u017cka <a href=\"https:\/\/gymbeam.pl\/bio-oliwa-z-oliwek-extra-virgin-vanavita.html\">oliwy z oliwek<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\">s\u00f3l<\/a> do smaku<\/li>\n<\/ul>\n\n\n\n<p><\/p>\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\/12\/Navrh-bez-nazvu-70.png\" alt=\"Knedle ziemniaczane nadziewane tofu - sk\u0142adniki\" class=\"wp-image-749767\" title=\"Knedle ziemniaczane nadziewane tofu - sk\u0142adniki\" 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=\"77698,48913,111130,50854,63664,56881,56863,74803\" ><\/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\">Spos\u00f3b przygotowania:<\/h3>\n\n\n\n<p>Zacznij od <strong>przygotowania kapusty kiszonej<\/strong>. Podsma\u017c <strong>drobno posiekan\u0105 cebul\u0119<\/strong> na <a href=\"https:\/\/gymbeam.pl\/bio-oliwa-z-oliwek-extra-virgin-vanavita.html\">oliwie<\/a> do przezroczysto\u015bci, nast\u0119pnie dodaj op\u0142ukan\u0105 kapust\u0119 kiszon\u0105 i du\u015b do mi\u0119kko\u015bci. W razie potrzeby dodaj <strong>wod\u0119<\/strong>, a na koniec <strong>dopraw<\/strong> kapust\u0119 <strong><a href=\"https:\/\/gymbeam.pl\/bio-cukier-trzcinowy-vanavita.html\">cukrem<\/a><\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>W mi\u0119dzyczasie przygotuj sk\u0142adniki do <strong>wyko\u0144czenia<\/strong>. Usma\u017c <strong>cebul\u0119<\/strong>, <strong>pokrojon\u0105 na ma\u0142e kawa\u0142ki<\/strong>, na <strong>oliwie<\/strong> na ma\u0142ym ogniu. Mieszaj od czasu do czasu podczas sma\u017cenia, a gdy nabierze z\u0142otobr\u0105zowego koloru, <strong>dopraw<\/strong> <a href=\"https:\/\/gymbeam.pl\/rozowa-sol-himalajska-drobna-gymbeam.html\"><strong>sol\u0105<\/strong><\/a> i zdejmij z ognia.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nast\u0119pnie przygotuj <strong>nadzienie do knedli ziemniaczanych<\/strong>. Usma\u017c drobno posiekan\u0105 <strong>cebul\u0119<\/strong> na oliwie do przezroczysto\u015bci. Nast\u0119pnie dodaj drobno posiekany (lub zmia\u017cd\u017cony) <strong>czosnek, w\u0119dzon\u0105 papryk\u0119, <a href=\"https:\/\/gymbeam.pl\/bio-slodka-papryka-mielona-gymbeam.html\">s\u0142odk\u0105 papryk\u0119<\/a>, <a href=\"https:\/\/gymbeam.pl\/bio-chili-mielone-sonnentor.html\">chili<\/a> i koncentrat pomidorowy<\/strong>. Kr\u00f3tko wszystko razem podsma\u017c, a nast\u0119pnie dodaj <a href=\"https:\/\/gymbeam.pl\/tofu-gymbeam.html\"><strong>tofu<\/strong><\/a>, rozdrobnione na ma\u0142e kawa\u0142ki palcami. Gotuj wszystko razem i na koniec <strong>dopraw sol\u0105<\/strong> wed\u0142ug potrzeby. Je\u015bli mieszanka wydaje si\u0119 zbyt sucha, dodaj troch\u0119 <strong>wody<\/strong>.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Ugotuj ca\u0142e ziemniaki w mundurkach w osolonej wodzie<\/strong> do mi\u0119kko\u015bci. Nast\u0119pnie odced\u017a i obierz ziemniaki, drobno zetrzyj i <strong>wymieszaj z<\/strong> <a href=\"https:\/\/gymbeam.pl\/maki\"><strong>m\u0105k\u0105<\/strong><\/a> <strong>i jajkiem<\/strong>. Uformuj ciasto, kt\u00f3re powinno by\u0107 prawie nielepi\u0105ce, rozwa\u0142kuj cienko na posypanej m\u0105k\u0105 desce i <strong>pokr\u00f3j na 16 kwadrat\u00f3w<\/strong>. Na \u015brodku ka\u017cdego kwadratu umie\u015b\u0107 <strong>ma\u0142\u0105 \u0142y\u017ceczk\u0119 nadzienia<\/strong> i uformuj ciasto w ma\u0142e knedle.<\/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\/12\/Navrh-bez-nazvu-71.png\" alt=\"Knedle ziemniaczane nadziewane tofu - przygotowywanie knedli\" class=\"wp-image-749772\" title=\"Knedle ziemniaczane nadziewane tofu - nadziewanie knedla\" 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>Gotuj je we wrz\u0105cej osolonej wodzie, a\u017c wyp\u0142yn\u0105 na powierzchni\u0119. <strong>Podawaj z przygotowan\u0105 kapust\u0105 kiszon\u0105 i podsma\u017con\u0105 cebul\u0105<\/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\/12\/Navrh-bez-nazvu-69.png\" alt=\"Knedle ziemniaczane nadziewane tofu \" class=\"wp-image-749822\" title=\"Knedle ziemniaczane nadziewane 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>Warto\u015bci od\u017cywcze<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 porcja (\u0141\u0105cznie 4 porcje)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Warto\u015b\u0107 energetyczna<\/td><td class=\"has-text-align-center\" data-align=\"center\">660 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Bia\u0142ko<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 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\">106 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\">14 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\">11 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Te nadziewane knedle to \u015bwietny spos\u00f3b na przygotowanie syc\u0105cego, bogatego w sk\u0142adniki od\u017cywcze posi\u0142ku pe\u0142nego pysznych sk\u0142adnik\u00f3w. Porcja bia\u0142ka i b\u0142onnika sprawia, \u017ce jest to idealne uzupe\u0142nienie diety przyjaznej dla fitnessu. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Podziel si\u0119 swoimi dzie\u0142ami z nami w <strong>mediach spo\u0142eczno\u015bciowych<\/strong>, oznaczaj\u0105c je hashtagiem<strong> #gymbeampl<\/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>Te wegetaria\u0144skie knedle ziemniaczane nadziewane marynowanym tofu to zbilansowany pod wzgl\u0119dem od\u017cywczym bezmi\u0119sny lunch z dobr\u0105 porcj\u0105 b\u0142onnika. Po\u0142\u0105czenie z\u0142o\u017conych w\u0119glowodan\u00f3w i bia\u0142ka sprawia, \u017ce jest to idealny, syc\u0105cy posi\u0142ek.  <\/p>\n","protected":false},"author":16,"featured_media":750194,"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":[8504,8513,128],"tags":[6565,8268,7651,8741],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-750190","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-przepis-fitness","11":"tag-tofu-pl","12":"tag-warzywa","13":"tag-ziemniaki","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>Przepis fitness: Knedle ziemniaczane nadziewane tofu - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Wypr\u00f3buj ten fitness przepis na wegetaria\u0144skie knedle ziemniaczane z nadzieniem z tofu i kapust\u0105 kiszon\u0105. 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