{"id":754196,"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":"2026-04-13T13:51:47","modified_gmt":"2026-04-13T11:51:47","slug":"fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/","title":{"rendered":"Fitness Recept: Tomatensaus met Rundvlees en Prote\u00efne Frikandellen."},"content":{"rendered":"\n<p>Geniet van klassieke tomatensaus in een fitnessversie, boordevol prote\u00efne, dankzij mager rundvlees en een speciale prote\u00efnerol. Het is een perfecte, complete lunch na een intensieve training die je goed vult en de benodigde voedingsstoffen aanvult. <br><\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Voor de basis heb je nodig:<\/h3>\n<ul class=\"wp-block-list\"><li>700 g plantaardige rundertenderloin<\/li>\n<li>300 ml gepureerde tomaten<\/li>\n<li>100 g tomatenpuree<\/li>\n<li>2 liter water<\/li>\n<li>10 zwarte peperkorrels<\/li>\n<li>10 kruidnagels<\/li>\n<li>4 laurierblaadjes<\/li>\n<li>1 ui<\/li>\n<li>1 kleine wortel<\/li>\n<li>1 pastinaak<\/li>\n<li>1 hele kaneelstokje<\/li>\n<li>1 eetlepel <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\">olijfolie<\/a><\/li>\n<li>1 eetlepel <a href=\"https:\/\/gymbeam.com\/bio-cane-sugar-vanavita.html\">rietstroop<\/a><\/li>\n<li>1 eetlepel azijn<\/li>\n<li><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">zout<\/a> naar smaak<\/li>\n<\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Voor de dumplings hebben we nodig:<\/h3>\n<ul class=\"wp-block-list\"><li>120 ml halfvolle melk<\/li>\n<li>90 g <a href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\">ongezoete prote\u00efne<\/a><\/li>\n<li>90 g <a href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-spelt-flour-vanavita.html\">gewone speltbloem<\/a><\/li>\n<li>90 ml <a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\">vloeibaar eiwit<\/a><\/li>\n<li>1 theelepel <a href=\"https:\/\/gymbeam.com\/bio-baking-powder-gymbeam.html\">bakpoeder<\/a><\/li>\n<li>een snufje <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">zout<\/a><\/li>\n<li>kookolie om de bakvorm in te vetten<\/li>\n<\/ul>\n<\/div>\n<div class=\"wp-block-column\"><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=\"Tomatensaus met rundvlees en prote\u00efnedumplings - Ingredi\u00ebnten\" class=\"wp-image-746453\" title=\"Tomatensaus met rundvlees en prote\u00efnedumplings - Ingredi\u00ebnten\" 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3 class=\"wp-block-heading\">Instructies:<\/h3>\n<p>Plaats het <strong>vlees<\/strong> in een pan, <strong>voeg water toe en breng het aan de kook<\/strong>.<\/p>\nVerwijder het schuim van het oppervlak, voeg vervolgens <span style=\"margin: 0px; padding: 0px;\"> <\/span><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\"><strong>zout<\/strong><\/a><strong>, laurierblaadjes, kruidnagel, peper,<\/strong> toe en ga het vlees op laag vuur, afgedekt, koken tot het zacht is. Dit duurt ongeveer <strong>2\u20133 uur<\/strong>. Zodra het vlees gaar is, giet de bouillon van het vlees af, die we vervolgens gebruiken voor de saus.\nIn een andere pan, fruit de fijngehakte en schoongemaakte <strong>wortel, pastinaak en ui<\/strong> in <a href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\"><strong>olie<\/strong><\/a> tot ze doorschijnend zijn. Voeg vervolgens <strong>suiker<\/strong> toe <a href=\"https:\/\/gymbeam.com\/bio-cane-sugar-vanavita.html\"><strong>en laat de groenten karamelliseren<strong>. Vervolgens, voeg de <\/strong>tomatenpuree** toe, die we ook kort fruiten. <\/p>\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=\"Tomatensaus met rundvlees en prote\u00efnedumplings - groenten aanbakken\" class=\"wp-image-746458\" title=\"Tomatensaus met rundvlees en prote\u00efnedumplings - groenten aanbakken\" 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<p>Vervolgens, voeg de <strong>gepureerde tomaten, bouillon<\/strong> (die we uit het gekookte vlees hebben gezeefd), <strong>kaneel<\/strong> toe en laat de saus ongeveer <strong>15 minuten<\/strong> sudderen. Ten slotte, verwijder de kaneel uit de mengsel, <strong>maak de saus glad, breng op smaak met azijn, <\/strong><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\"><strong>zout<\/strong><\/a><strong> en haal van het vuur<\/strong>. <\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Vervolgens gaan we verder met de bereiding van de <strong>prote\u00efne dumplings<\/strong>. <\/p>\nMix de <a href=\"https:\/\/gymbeam.com\/bio-fine-wholemeal-spelt-flour-vanavita.html\"><strong>bloem<\/strong><\/a><strong> met <\/strong><a href=\"https:\/\/gymbeam.com\/protein-wpc-80-gymbeam.html\"><strong>prote\u00efne<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.com\/bio-baking-powder-gymbeam.html\"><strong>bakpoeder<\/strong><\/a><strong>, zout en voeg de melk en <\/strong><a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\"><strong>vloeibare eiwitten<\/strong><\/a> toe. Meng vervolgens goed door.\nNext, neem 3 mokken, spuit ze in met <strong>kookspuit<\/strong>, giet een derde van het beslag in elke mok en bak ze in de magnetron. Dit duurt ongeveer <g id=\"gid_2\">2 minuten<\/g>. Vervolgens, keer de dumplings uit de mokken en snijd ze in rondjes. Tot slot kunnen we <strong>het vlees in plakjes serveren met dumplings en tomatensaus<\/strong>. <\/p>\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=\"Tomatensaus met rundvlees en prote\u00efnedumplings\" class=\"wp-image-746459\" title=\"Tomatensaus met rundvlees en prote\u00efnedumplings\" 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<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><center>Voedingswaarden<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 portie (in totaal 4 porties)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energie<\/td><td class=\"has-text-align-center\" data-align=\"center\">509 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eiwitten<\/td><td class=\"has-text-align-center\" data-align=\"center\">62 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koolhydraten<\/td><td class=\"has-text-align-center\" data-align=\"center\">35 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vetten<\/td><td class=\"has-text-align-center\" data-align=\"center\">13 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vezels<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Dit recept is een geweldige manier om essenti\u00eble voedingsstoffen aan te vullen en optimaal van uw maaltijd te genieten.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Deel gerust <strong>uw creaties<\/strong> met ons via sociale media door <strong>#gymbeamcom<\/strong> te gebruiken.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><\/div>\n<div class=\"wp-block-column\"><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dit recept is een echte eiwitbom die, dankzij rundvlees en een speciale dumpling, uw lichaam een ongelooflijke 62 gram eiwit per portie levert. U moet dit echt eens proberen!<\/p>\n","protected":false},"author":16,"featured_media":759810,"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":[14015,14028],"tags":[14040,14017,14062,14030],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness-recipes-nl","8":"category-main-dishes-nl","9":"tag-carrot-nl","10":"tag-fitness-recipe-nl","11":"tag-high-protein-recipes-nl","12":"tag-vegetables-nl","13":"h-entry","14":"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: Tomatensaus met Rundvlees en Prote\u00efne Frikandellen. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Zoekt u een fitnessrecept voor tomatensaus? 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Een hoog prote\u00efnegehalte is gegarandeerd.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/gymbeam.nl\/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=\"article:modified_time\" content=\"2026-04-13T11:51:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/11\/Navrh-bez-nazvu-2025-11-11T115025.745.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"628\" \/>\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.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.nl\/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 Recept: Tomatensaus met Rundvlees en Prote\u00efne Frikandellen.\",\"datePublished\":\"2025-11-13T13:14:59+00:00\",\"dateModified\":\"2026-04-13T11:51:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\"},\"wordCount\":393,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/gymbeam.nl\/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\":[\"carrot\",\"fitness recipe\",\"high-protein recipes\",\"vegetables\"],\"articleSection\":[\"Fitness Recipes\",\"Main Dishes\"],\"inLanguage\":\"en-GB\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\",\"url\":\"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/\",\"name\":\"Fitness Recept: Tomatensaus met Rundvlees en Prote\u00efne Frikandellen. - GymBeam Blog\",\"isPartOf\":{\"@id\":\"https:\/\/gymbeam.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/gymbeam.nl\/blog\/fitness-recipe-tomato-sauce-with-beef-and-protein-dumpling\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/gymbeam.nl\/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\",\"dateModified\":\"2026-04-13T11:51:47+00:00\",\"description\":\"Zoekt u een fitnessrecept voor tomatensaus? 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