{"id":758463,"date":"2026-04-14T21:38:02","date_gmt":"2026-04-14T19:38:02","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=758463"},"modified":"2026-04-14T21:38:06","modified_gmt":"2026-04-14T19:38:06","slug":"reteta-fitness-tofu-cu-susan-si-orez","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/reteta-fitness-tofu-cu-susan-si-orez\/","title":{"rendered":"Re\u021bet\u0103 Fitness: Tofu cu susan \u0219i orez"},"content":{"rendered":"\n<p>Tofu crocant <strong>cu susan \u00een sos dulce-acri\u0219or<\/strong> este modalitatea perfect\u0103 de a savura un pr\u00e2nz pe baz\u0103 de plante, bogat din punct de vedere nutri\u021bional. Prepar\u00e2ndu-l \u00eentr-o friteuz\u0103 cu aer cald, ob\u021bine\u021bi textura perfect\u0103 \u00een doar c\u00e2teva minute, oferind \u00een acela\u0219i timp corpului vostru o por\u021bie solid\u0103 de proteine \u0219i gr\u0103simi s\u0103n\u0103toase.<\/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\">Vom avea nevoie de: <\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>400 g <a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\">tofu simplu<\/a><\/li>\n\n\n\n<li>50 ml <a href=\"https:\/\/gymbeam.ro\/bio-sirop-de-artar-gymbeam.html\">sirop de ar\u021bar<\/a><\/li>\n\n\n\n<li>50 ml ap\u0103<\/li>\n\n\n\n<li>40 ml <a href=\"https:\/\/gymbeam.ro\/bio-sos-amino-de-nuca-de-cocos-gymbeam.html\">sos amino de nuc\u0103 de cocos<\/a><\/li>\n\n\n\n<li>20 g <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-susan-decojite-gymbeam.html\">semin\u021be de susan alb<\/a><\/li>\n\n\n\n<li>15 g amidon de porumb<\/li>\n\n\n\n<li>2 linguri o\u021bet de orez<\/li>\n\n\n\n<li>2 linguri <a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-susan-gymbeam.html\">ulei de susan<\/a><\/li>\n\n\n\n<li>\u00bc linguri\u021b\u0103 <a href=\"https:\/\/gymbeam.ro\/bio-usturoi-granulat-gymbeam.html\">usturoi pudr\u0103<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\">ulei de canola spray<\/a><\/li>\n\n\n\n<li>un praf de <a href=\"https:\/\/gymbeam.ro\/sare-roz-de-himalaya-fina-gymbeam.html\">sare<\/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\">Pentru servire, vom avea nevoie de:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.ro\/orez\">orez<\/a><\/li>\n\n\n\n<li>ceap\u0103 verde<\/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=\"Tofu cu susan \u0219i orez \u2013 Ingrediente\" class=\"wp-image-756990\" title=\"Tofu cu susan \u0219i orez \u2013 Ingrediente\" 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\">Instruc\u021biuni:<\/h3>\n\n\n\n<p>\u00cencepe\u021bi prin a preg\u0103ti <strong>baza<\/strong>. Desface\u021bi <a href=\"https:\/\/gymbeam.ro\/tofu-gymbeam.html\"><strong>tofu-ul<\/strong><\/a>, usca\u021bi-l cu prosoape de h\u00e2rtie \u0219i folosi\u021bi-v\u0103 degetele pentru a-l <strong>rupe \u00een cuburi mai mari<\/strong>. Pulveriza\u021bi-l cu <strong><a href=\"https:\/\/gymbeam.ro\/spray-pentru-gatit-canola-cooking-spray-gymbeam.html\">ulei spray<\/a>, <\/strong><a href=\"https:\/\/gymbeam.ro\/sare-roz-de-himalaya-fina-gymbeam.html\"><strong>condimenta\u021bi cu sare<\/strong><\/a> \u0219i coace\u021bi-l \u00een friteuza cu aer cald timp de <strong>20 de minute la 200\u00b0C<\/strong>. \u00cen timpul pr\u0103jirii, <strong>\u00eentoarce\u021bi<\/strong> buc\u0103\u021bile individuale (este suficient s\u0103 agita\u021bi co\u0219ul).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00centre timp, fierbe\u021bi u\u0219or la foc mic \u00eentr-o tigaie <a href=\"https:\/\/gymbeam.ro\/bio-sirop-de-artar-gymbeam.html\"><strong>siropul de ar\u021bar<\/strong><\/a><strong> cu <\/strong><a href=\"https:\/\/gymbeam.ro\/bio-sos-amino-de-nuca-de-cocos-gymbeam.html\"><strong>sos amino de nuc\u0103 de cocos<\/strong><\/a><strong>, o\u021betul de orez, <\/strong><a href=\"https:\/\/gymbeam.ro\/bio-usturoi-granulat-gymbeam.html\"><strong>usturoiul pudr\u0103<\/strong><\/a><strong> \u0219i <\/strong><a href=\"https:\/\/gymbeam.ro\/bio-ulei-de-susan-gymbeam.html\"><strong>uleiul de susan<\/strong><\/a>. Amesteca\u021bi <strong>amidonul de porumb<\/strong> cu ap\u0103, turna\u021bi-l \u00een sos \u0219i <strong>l\u0103sa\u021bi-l s\u0103 se \u00eengroa\u0219e<\/strong> amestec\u00e2nd continuu. Apoi, ad\u0103uga\u021bi <a href=\"https:\/\/gymbeam.ro\/bio-seminte-de-susan-decojite-gymbeam.html\"><strong>semin\u021bele de susan<\/strong><\/a><strong> \u0219i tofu-ul rumenit<\/strong> \u0219i amesteca\u021bi totul bine.<\/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=\"Tofu cu susan \u0219i orez \u2013 Prepararea amestecului\" class=\"wp-image-756995\" title=\"Tofu cu susan \u0219i orez \u2013 Prepararea amestecului\" 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>Condimenta\u021bi dup\u0103 gust dac\u0103 este necesar. Servi\u021bi <strong>tofu-ul preparat cu <\/strong><a href=\"https:\/\/gymbeam.ro\/orez\"><strong>orez<\/strong><\/a><strong> \u0219i ceap\u0103 verde.<\/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=\"Tofu cu susan \u0219i orez\" class=\"wp-image-756996\" title=\"Tofu cu susan \u0219i orez\" 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>Valori nutri\u021bionale<\/center><\/th><th class=\"has-text-align-center\" data-align=\"center\"><center>1 por\u021bie f\u0103r\u0103 garnitur\u0103 (\u00een total 3 por\u021bii)<\/center><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Valoare energetic\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\">403 kcal<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Proteine<\/td><td class=\"has-text-align-center\" data-align=\"center\">22 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Carbohidra\u021bi<\/td><td class=\"has-text-align-center\" data-align=\"center\">26 g<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Gr\u0103simi<\/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>Credem c\u0103 ve\u021bi adora acest tofu crocant cu susan at\u00e2t pentru prepararea sa rapid\u0103, c\u00e2t \u0219i pentru valoarea sa nutri\u021bional\u0103 excelent\u0103. Este o dovad\u0103 clar\u0103 c\u0103 mesele pe baz\u0103 de plante pot fi pline de savoare \u0219i proteine de calitate. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nu ezita\u021bi s\u0103 \u00eemp\u0103rt\u0103\u0219i\u021bi <strong>crea\u021biile voastre<\/strong> cu noi pe re\u021belele sociale, etichet\u00e2nd <strong>#gymbeamro.<\/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>Aceast\u0103 re\u021bet\u0103 de tofu cu susan va \u00eenc\u00e2nta orice iubitor al buc\u0103t\u0103riei asiatice care caut\u0103 un pr\u00e2nz pe baz\u0103 de plante, rapid \u0219i echilibrat din punct de vedere nutri\u021bional. Datorit\u0103 combina\u021biei dintre textura crocant\u0103 ob\u021binut\u0103 la friteuza cu aer cald \u0219i con\u021binutul ridicat de proteine, este o mas\u0103 ideal\u0103 dup\u0103 antrenament sau o op\u021biune excelent\u0103 pentru preg\u0103tirea meselor \u00een avans.  <\/p>\n","protected":false},"author":16,"featured_media":758467,"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":[8518,8526,8527,8528,8529,85],"tags":[8237,6566,8267],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-758463","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-feluri-principale","8":"category-vegan-retete","9":"category-vegetarian-retete","10":"category-fara-gluten","11":"category-fara-lactoza","12":"category-retete","13":"tag-orez","14":"tag-retete-fitness","15":"tag-tofu-ro","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>Re\u021bet\u0103 Fitness: Tofu cu susan \u0219i orez - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"O re\u021bet\u0103 rapid\u0103 de tofu cu susan, bogat\u0103 \u00een proteine, cu orez. Preg\u0103ti\u021bi un pr\u00e2nz asiatic, care are un gust excelent \u0219i v\u0103 men\u021bine senza\u021bia de sa\u021bietate.\" \/>\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\/reteta-fitness-tofu-cu-susan-si-orez\/\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Re\u021bet\u0103 Fitness: Tofu cu susan \u0219i orez - GymBeam Blog\" \/>\n<meta property=\"og:description\" content=\"O re\u021bet\u0103 rapid\u0103 de tofu cu susan, bogat\u0103 \u00een proteine, cu orez. 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