{"id":754423,"date":"2024-03-29T09:00:00","date_gmt":"2024-03-29T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-protein-packed-rice-souffle\/"},"modified":"2026-04-14T13:37:13","modified_gmt":"2026-04-14T11:37:13","slug":"fitness-recipe-protein-packed-rice-souffle","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/fitness-recipe-protein-packed-rice-souffle\/","title":{"rendered":"Fitness Recept: Rijke Rijst Souffl\u00e9."},"content":{"rendered":"\n<p>Wat zou een voedzaam evenwichtig ontbijt of lunch moeten bevatten? Naast koolhydraten in de vorm van rijst, zou het ook een aanzienlijke hoeveelheid eiwitten moeten bevatten. Kwark, eiwitpoeder en eiwitten zijn de perfecte bronnen van eiwitten. De bereiding is eenvoudig en kan door iedereen worden beheerst. De souffl\u00e9 smaakt heerlijk, zowel warm als koud, waardoor het handig is om mee te nemen naar het werk in een lunchbox.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3 class=\"wp-block-heading\">Ingredi\u00ebnten:<\/h3>\n<ul><li>250 g volle kwark<\/li>\n<li>200 g <a href=\"https:\/\/gymbeam.com\/rice\">jasmijnrijst<\/a><\/li>\n<li>200 ml magere melk<\/li>\n<li>200 ml water<\/li>\n<li>200 g zachte, magere kwark<\/li>\n<li>100 g <a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\">eiwitpoeder<\/a><\/li>\n<li>30 g <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\">vanille prote\u00efnepoeder<\/a><\/li>\n<\/ul><\/div><\/div>\n<li>25 g <a href=\"https:\/\/gymbeam.com\/dried-fruit\">gedroogd fruit<\/a> (bijv. <a href=\"https:\/\/gymbeam.com\/lyophilized-raspberries-gymbeam.html\">frambozen<\/a>, <a href=\"https:\/\/gymbeam.com\/lyophilized-strawberries-gymbeam.html\">aardbeien<\/a>, <a href=\"https:\/\/gymbeam.com\/lyophilized-blueberries-gymbeam.html\">blauwe bessen<\/a>, <a href=\"https:\/\/gymbeam.com\/lyophilized-blackcurrants-gymbeam.html\">bessen<\/a>, enz.)<\/li>\n<li>10 g <a href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\">agave siroop<\/a> (plus 5 g voor garnering)<\/li>\n<li><a href=\"https:\/\/gymbeam.com\/flavor-drops-30-ml-gymbeam.html\">Vanille Flavor Drops<\/a> naar smaak<\/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=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142705.494.png\" alt=\"\" class=\"wp-image-537651\" title=\"Rijstwafel boordevol eiwitten - ingredi\u00ebnten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142705.494.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142705.494-400x267.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\">Methode:<\/h3>\n<p>Begin met het koken van de <strong><a href=\"https:\/\/gymbeam.com\/rice\">rijst<\/a><\/strong> met melk en water tot deze zacht is, wat ongeveer <strong>15 minuten<\/strong> duurt.<\/p>\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\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142652.373.png\" alt=\"Rijstsouffl\u00e9 boordevol eiwitten - het bereiden van de rijst\" class=\"wp-image-537667\" title=\"Rijstsouffl\u00e9 boordevol eiwitten - het bereiden van de rijst\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142652.373.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142652.373-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Meng vervolgens de overige ingredi\u00ebnten door de rijst, inclusief <strong>beide soorten kwark, <a href=\"https:\/\/gymbeam.com\/protein-just-whey-gymbeam.html\">prote\u00efnepoeder<\/a>, <a href=\"https:\/\/gymbeam.com\/dried-fruit\">gedroogd fruit<\/a>, <a href=\"https:\/\/gymbeam.com\/agave-syrup-350-ml-gymbeam.html\">agavesiroop<\/a> en <a href=\"https:\/\/gymbeam.com\/flavor-drops-30-ml-gymbeam.html\">vanille Flavor Drops<\/a><\/strong> naar smaak.<\/p>\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\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142626.278.png\" alt=\"Protein-rijke rijstsouffl\u00e9 - het bereiden van de rijstsouffl\u00e9\" class=\"wp-image-537683\" title=\"Protein-rijke rijstsouffl\u00e9 - het bereiden van de rijstsouffl\u00e9\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142626.278.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142626.278-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Voeg als laatste de <a href=\"https:\/\/gymbeam.com\/liquid-egg-whites-gymbeam.html\"><strong>vloeibare eiwitten<\/strong><\/a> toe.<\/p>\n\nAfterwards, giet het mengsel in een bakvorm bekleed met bakpapier en plaats het in een oven <strong>voorverwarmd tot 180 \u00b0C gedurende 45\u201350 minuten,<\/strong> totdat het oppervlak goudbruin wordt.\n<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Nadat u het uit de oven heeft gehaald, laat het een paar minuten afkoelen. Vervolgens, plaats het op een serveerschaal en <strong>besprenkel het met agavesiroop.<\/strong><\/p>\n\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\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142338.387.png\" alt=\"Rijstsouffl\u00e9 boordevol eiwitten\" class=\"wp-image-537699\" title=\"Rijstsouffl\u00e9 boordevol eiwitten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142338.387.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2024\/03\/Navrh-bez-nazvu-2024-03-25T142338.387-400x267.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 (12 porties in totaal)<\/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\">115 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eiwitten<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koolhydraten<\/td><td class=\"has-text-align-center\" data-align=\"center\">17 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vet<\/td><td class=\"has-text-align-center\" data-align=\"center\">0.5 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vezels<\/td><td class=\"has-text-align-center\" data-align=\"center\">1 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Als je van zoete lekkernijen houdt en niet wilt inleveren op een goede hoeveelheid eiwitten, dan is dit recept perfect voor jou.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Aarzel niet en deel&nbsp;<strong>je creaties<\/strong>&nbsp;met ons op social media met de hashtag&nbsp;<strong>#gymbeamcom<\/strong><\/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>Wat moet u voorbereiden voor het ontbijt of de lunch als u zin heeft in iets zoets, maar ook een aanzienlijke hoeveelheid eiwitten wilt binnenkrijgen? Deze rijstsouffl\u00e9 met eiwitten en kwark is de ideale keuze.<\/p>\n","protected":false},"author":141,"featured_media":779831,"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":[14015,14028,14039,14012,14013],"tags":[14043,14044,14017,14018,14062],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754423","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":"category-gluten-free-nl","10":"category-vegetarian-nl","11":"category-breakfast-nl","12":"tag-eggs-nl","13":"tag-farmer-cheese-nl","14":"tag-fitness-recipe-nl","15":"tag-fruit-nl","16":"tag-high-protein-recipes-nl","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 Recept: Rijke Rijst Souffl\u00e9. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"De rijstsouffl\u00e9 is eenvoudig te bereiden. 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