{"id":754706,"date":"2022-09-13T18:41:00","date_gmt":"2022-09-13T16:41:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/"},"modified":"2026-04-17T13:27:38","modified_gmt":"2026-04-17T11:27:38","slug":"fitness-recipe-soba-noodles-with-tofu-and-vegetables","status":"publish","type":"post","link":"https:\/\/gymbeam.nl\/blog\/fitness-recipe-soba-noodles-with-tofu-and-vegetables\/","title":{"rendered":"Fitness Recept: Soba noedels met tofu en groenten."},"content":{"rendered":"\n<p>In het recept van vandaag laten we je een perfect uitgebalanceerd gerecht zien met een Aziatische touch. De basis is soba noedels, die perfect samengaan met groenten en tofu. De combinatie van een zoete en zoute saus, die het hele gerecht een twist geeft, is alles wat je nodig hebt om perfectie te bereiken. En natuurlijk, het zou geen Aziatisch gerecht zijn zonder wat koriander en sesamzaadjes. Laten we er dan ook meteen mee beginnen.<\/p>\n<div class=\"wp-block-columns\"><div class=\"wp-block-column\"><h3>Ingredi\u00ebnten voor de tofu-marinade:<\/h3>\n<ul><li>20 ml sojasaus<\/li><li>20 ml <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tabblad)\">maplesiroop<\/a><\/li><li>\u00bd theelepel chilisaus<\/li><\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3>Ingredi\u00ebnten voor de andere delen:<\/h3>\n<ul><li>250 g soba noedels<\/li><li>240 g <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">BIO tofu<\/a><\/li><li>3 teentjes knoflook<\/li><li>2 middelgrote wortels<\/li><li>1 broccoli<\/li><li>1 eetlepel <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">olijfolie<\/a><\/li><li>ongeveer.<\/li><\/ul>\n5 cm stuk gember<\/li><\/ul>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<h3>Ingredi\u00ebnten voor de garnering:<\/h3>\n<ul><li>50 ml sojasaus<\/li><li>30 ml <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tab)\">maple syrup<\/a><\/li><li>15 ml limoensap<\/li><li>15 g sesamzaadjes<\/li><li>verse koriander<\/li><\/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\/2022\/09\/do-clanku-ingr-soba.png\" alt=\"Soba noodles with tofu and vegetables\" class=\"wp-image-391915\" title=\"Soba noodles with tofu and vegetables\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-ingr-soba.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-ingr-soba-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><strong>Bereidingswijze:<\/strong><\/h3>\n<p><div class=\"FFpbKc\"><span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"0\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">Eerst, neem de <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-tofu-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>tofu<\/strong><\/a>, haal hem uit de verpakking, leg hem op keukenpapier en knijp voorzichtig om overtollig water te verwijderen.<\/span><\/span> <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"1\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">Snijd vervolgens in kleinere blokjes.<\/span><\/span> Bereid <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"2\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">een kom voor waarin je de ingredi\u00ebnten voor de marinade mengt: <strong>sojasaus, <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">maple syrup<\/a> en chilisaus<\/strong>.<\/span><\/span> Meng alles goed door elkaar en marineer de tofu minstens 30 minuten in de mix. <span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"3\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">Bak vervolgens de tofu goudbruin in een pan met <strong>\u00bd eetlepel<\/strong> <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/bio-extra-virgin-olive-oil-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>olijfolie<\/strong><\/a>.<\/span><\/span> Zet de gebakken tofu nu even a<span class=\"JLqJ4b ChMk0b\" data-language-for-alternatives=\"en\" data-language-to-translate-into=\"cs\" data-phrase-index=\"5\" data-number-of-phrases=\"6\"><span class=\"Q4iAWc\">an.<\/span><\/span><\/div><\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Kook de <strong>soba noedels<\/strong> in een pan met kokend water. Ondertussen, verhit een pan, voeg <strong>\u00bd eetlepel olie<\/strong> toe en bak de fijngehakte <strong>gember en knoflook<\/strong> lichtjes. Na een tijdje, voeg de geschilde <strong>wortel<\/strong> toe, in dunne plakjes gesneden, en de <strong>broccoli<\/strong>, in kleinere roosjes gesneden. Laat ze bakken tot ze zacht zijn.<\/p>\nAls u een zachtere consistentie wilt, kunt u de broccoli en wortels een paar minuten voor het bakken in water blancheren. Voeg ten slotte de <strong>marinerde tofu en de uitgelekte soba noedels<\/strong> toe aan de gebakken groenten.\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\/2022\/09\/do-clanku-proces-soba.png\" alt=\"Soba noedels met tofu en groenten - Methode\" class=\"wp-image-391932\" title=\"Soba noedels met tofu en groenten - Methode\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-proces-soba.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-proces-soba-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<p>Meng alles en laat het even sudderen zodat de smaken zich vermengen. Ondertussen, bereid de saus voor het serveren. Meng gewoon <strong>sojasaus, ahornsiroop en limoensap<\/strong>. Giet deze saus direct over het eten op uw bord, bestrooi het met <strong>sesamzaadjes<\/strong> en, natuurlijk, <strong>verse koriander<\/strong> is een must.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p><strong>Ons advies:<\/strong> Als u een knapperig element aan uw maaltijd wilt toevoegen, kunt u aan het einde gehakte en geroosterde <a class=\"ek-link\" href=\"https:\/\/gymbeam.com\/peanuts-unroasted-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opent in een nieuw tabblad)\">pinda&#8217;s<\/a> of ander type noten toevoegen.<\/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\/2022\/09\/do-clanku-hotovo-soba.png\" alt=\"Soba noodles met tofu en groenten\" class=\"wp-image-391947\" title=\"Soba noodles met tofu en groenten\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-hotovo-soba.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2022\/09\/do-clanku-hotovo-soba-400x267.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>Voedingswaarde<\/strong><\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center;\"><strong>1 portie (3 porties totaal)<\/strong><\/p><\/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\">572 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Eiwitten<\/td><td class=\"has-text-align-center\" data-align=\"center\">25 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Koolhydraten<\/td><td class=\"has-text-align-center\" data-align=\"center\">92 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vetten<\/td><td class=\"has-text-align-center\" data-align=\"center\">10 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Vezels<\/td><td class=\"has-text-align-center\" data-align=\"center\">7 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n<p>Soba noedels zijn een ander geweldig soort pasta dat uw dieet kan diversifi\u00ebren. Het past perfect bij groenten, plantaardige alternatieven voor vlees, maar ook bij dierlijke bronnen van eiwitten.<\/p>\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n<p>Deel gerust <strong>uw creaties<\/strong> met ons op sociale netwerken met behulp van <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>&#8220;`html<br \/>\nIn today&#8217;s recipe, we finished the soba noodles with a delicious sauce that every lover of Asian cuisine will enjoy. Thanks to the tofu, the dish has a plenty of protein and the vegetables will take care of the fibre.<br \/>\n&#8220;`<\/p>\n<p>In het recept van vandaag, hebben we de soba noedels afgemaakt met een heerlijke saus waar elke liefhebber van de Aziatische keuken van zal genieten. Dankzij de tofu bevat het gerecht veel eiwitten en de groenten zorgen voor de vezels.<br \/>\n&#8220;`<\/p>\n","protected":false},"author":16,"featured_media":783205,"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":[14015,14028,14038,14039,14012],"tags":[14040,14062,14066,14030],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-754706","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-vegan-nl","10":"category-gluten-free-nl","11":"category-vegetarian-nl","12":"tag-carrot-nl","13":"tag-high-protein-recipes-nl","14":"tag-tofu-nl","15":"tag-vegetables-nl","16":"h-entry","17":"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: Soba noedels met tofu en groenten. - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Boekweit soba noedels met groenten en tofu, overgoten met een saus met een vleugje zoetigheid. 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