{"id":758301,"date":"2026-04-13T10:00:00","date_gmt":"2026-04-13T08:00:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=758301"},"modified":"2026-04-09T09:47:36","modified_gmt":"2026-04-09T07:47:36","slug":"fitness-recipe-sesame-tofu-with-rice","status":"publish","type":"post","link":"https:\/\/gymbeam.com\/blog\/fitness-recipe-sesame-tofu-with-rice\/","title":{"rendered":"Fitness Recipe: Sesame Tofu with Rice"},"content":{"rendered":"\n<p>Crispy <strong>sesame tofu in sweet and sour sauce<\/strong> is the perfect way to enjoy a nutritionally rich plant-based lunch. By preparing it in an air fryer, you achieve the perfect texture in just a few minutes while providing your body with a solid serving of protein and healthy fats. <\/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\">We will need: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 g <a href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\">plain tofu<\/a><\/li>\n\n\n\n<li>50 ml <a href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\">maple syrup<\/a><\/li>\n\n\n\n<li>50 ml water<\/li>\n\n\n\n<li>40 ml <a href=\"https:\/\/gymbeam.com\/bio-coconut-amino-sauce-gymbeam.html\">coconut aminos<\/a><\/li>\n\n\n\n<li>20 g <a href=\"https:\/\/gymbeam.com\/bio-hulled-sesame-seeds-gymbeam.html\">white sesame seeds<\/a><\/li>\n\n\n\n<li>15 g cornstarch<\/li>\n\n\n\n<li>2 tbsp rice vinegar<\/li>\n\n\n\n<li>2 tbsp <a href=\"https:\/\/gymbeam.com\/bio-sesame-oil-gymbeam.html\">sesame oil<\/a><\/li>\n\n\n\n<li>\u00bc tsp <a href=\"https:\/\/gymbeam.com\/bio-granulated-garlic-gymbeam.html\">garlic powder<\/a><\/li>\n\n\n\n<li>canola oil spray<\/li>\n\n\n\n<li>a pinch of <a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\">salt<\/a><\/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\">For serving, we will need:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.com\/rice\">rice<\/a><\/li>\n\n\n\n<li>spring onions<\/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.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-13.png\" alt=\"Sesame Tofu with Rice \u2013 Ingredients\" class=\"wp-image-756990\" title=\"Sesame Tofu with Rice \u2013 Ingredients\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-13.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-13-400x274.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=\"105787,105793,107428,48913,111124,108271,105205,103978,56773,63664\" ><\/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\">Instructions:<\/h3>\n\n\n\n<p>Start by preparing the <strong>base<\/strong>. Unpack the <a href=\"https:\/\/gymbeam.com\/tofu-gymbeam.html\"><strong>tofu<\/strong><\/a>, dry it with paper towels, and use your fingers to <strong>break it into larger cubes<\/strong>. Spray it with <strong>oil spray, <\/strong><a href=\"https:\/\/gymbeam.com\/pink-himalayan-salt-fine-gymbeam.html\"><strong>season with salt<\/strong><\/a>, and bake in the air fryer for <strong>20 minutes at 200\u00b0C<\/strong>. During frying, <strong>turn<\/strong> the individual pieces (simply shaking the basket is enough).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Meanwhile, gently simmer the <a href=\"https:\/\/gymbeam.com\/bio-maple-syrup-gymbeam.html\"><strong>maple syrup<\/strong><\/a><strong> with <\/strong><a href=\"https:\/\/gymbeam.com\/bio-coconut-amino-sauce-gymbeam.html\"><strong>coconut aminos<\/strong><\/a><strong>, rice vinegar, <\/strong><a href=\"https:\/\/gymbeam.com\/bio-granulated-garlic-gymbeam.html\"><strong>garlic powder<\/strong><\/a><strong>, and <\/strong><a href=\"https:\/\/gymbeam.com\/bio-sesame-oil-gymbeam.html\"><strong>sesame oil<\/strong><\/a> in a pan. Mix the <strong>cornstarch<\/strong> with water, pour it into the sauce, and <strong>let it thicken<\/strong> while stirring continuously. Next, add the <a href=\"https:\/\/gymbeam.com\/bio-hulled-sesame-seeds-gymbeam.html\"><strong>sesame seeds<\/strong><\/a><strong> and the roasted tofu<\/strong>, and mix everything thoroughly together.<\/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\/2026\/03\/Navrh-bez-nazvu-11.png\" alt=\"Sesame Tofu with Rice \u2013 Preparing the Mixture\" class=\"wp-image-756995\" title=\"Sesame Tofu with Rice \u2013 Preparing the Mixture\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-11.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-11-400x274.png 400w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<p>Season to taste if needed. Serve the prepared <strong>tofu with <\/strong><a href=\"https:\/\/gymbeam.cz\/ryze\"><strong>rice<\/strong><\/a><strong> and spring onions.<\/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\/2026\/03\/Navrh-bez-nazvu-12.png\" alt=\"Sesame Tofu with Rice\" class=\"wp-image-756996\" title=\"Sesame Tofu with Rice\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-12.png 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2026\/03\/Navrh-bez-nazvu-12-400x274.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>Nutritional Values<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 serving with no side (total 3 servings)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Energy value<\/td><td class=\"has-text-align-center\" data-align=\"center\">403 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Protein<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohydrates<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fats<\/td><td class=\"has-text-align-center\" data-align=\"center\">23 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Fibre<\/td><td class=\"has-text-align-center\" data-align=\"center\">2 g<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>We believe you will love this crispy sesame tofu for its quick preparation as well as its excellent nutritional value. It is clear proof that plant-based meals can be full of flavor and high-quality protein.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Feel free to share <strong>your creations<\/strong> with us on social media by tagging <strong>#gymbeamcom.<\/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\/rice\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tRice\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>This sesame tofu recipe will delight every lover of Asian cuisine looking for a quick and nutritionally balanced plant-based lunch. Thanks to the combination of a crispy texture from the air fryer and a high protein content, it is an ideal post-workout meal or a great option for meal prepping. <\/p>\n","protected":false},"author":16,"featured_media":758305,"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":[8484,8485,8486,8487,8476,87],"tags":[6557,8232,8264],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-758301","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-vegan-fitness-recipes","8":"category-vegetarian","9":"category-gluten-free","10":"category-lactose-free","11":"category-main-dishes","12":"category-fitness-recipes","13":"tag-fitness-recipe","14":"tag-rice","15":"tag-tofu-2","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 Recipe: Sesame Tofu with Rice - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"A quick recipe for high-protein sesame tofu with rice. Prepare a healthy fitness lunch with an Asian touch that tastes great and keeps you full for a long time.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/gymbeam.com\/blog\/fitness-recipe-sesame-tofu-with-rice\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness Recipe: Sesame Tofu with Rice - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"A quick recipe for high-protein sesame tofu with rice. 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