{"id":3976,"date":"2025-02-03T21:17:41","date_gmt":"2025-02-03T21:17:41","guid":{"rendered":"https:\/\/goingplant.si\/?p=3976"},"modified":"2025-02-03T21:20:41","modified_gmt":"2025-02-03T21:20:41","slug":"umesan-tofu","status":"publish","type":"post","link":"https:\/\/goingplant.si\/en\/umesan-tofu\/","title":{"rendered":"Ume\u0161an tofu"},"content":{"rendered":"

Okusen obrok, poln rastlinskih beljakovin! Ume\u0161an tofu z gobicami in \u0161parglji je odli\u010dna izbira za zajtrk ali ve\u010derjo, ko si \u017eeli\u0161 pripraviti nekaj na hitro. Postrezi ga s pope\u010denim kruhom s humusom, avokadom in sve\u017eimi kal\u010dki. <\/p>\n\n\n\n

Tofu vsebuje tudi veliko mineralov, kot je kalcij, magnezij in \u017eelezo. Poleg tega, je bogat izoflavoni, to so rastlinske spojine iz skupine fitoestrogenov. Najdemo jih predvsem vseh sojinih izdelkih, pa tudi v drugih stro\u010dnicah. Imajo \u0161tevilne pozitivne u\u010dinke na zdravje, med njimi pomagajo zni\u017eevati holesterol, ohranjajo mo\u010dne kosti, laj\u0161ajo simptome menopavze in zmanj\u0161ujejo tveganje za nekatere vrste raka (dojke, prostate, jaj\u010dnikov, \u010drevesja). <\/p>\n\n\n

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Ume\u0161an tofu<\/h2>\n \n
Ume\u0161an tofu z gobicami in \u0161parglji je odli\u010dna alternativa jajcem \u2013 hitro ga pripravi\u0161, poln je beljakovin, \u017eeleza in kalcija. Tofu lepo vpije za\u010dimbe, gobice dodajo bogat umami, \u0161parglji pa sve\u017eino in hrustljavost. Popoln zajtrk ali lahka ve\u010derja!<\/span><\/div>\n \n
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Servings <\/span>2<\/span> osebe<\/span><\/span><\/div>\n
Prep Time <\/span>5 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Cook Time <\/span>10 minutes<\/span><\/span> mins<\/span><\/span><\/div>
Total Time <\/span>15 minutes<\/span><\/span> mins<\/span><\/span><\/div><\/div>\n <\/div>\n \n
\n Print Recipe<\/a>\n Pin Recipe<\/a>\n \n <\/div>\n <\/div>\n \n
\n \n \n

Ingredients
<\/div>  <\/h3>
  • 300<\/span> g<\/span> tofuja<\/span><\/li>
  • 8<\/span> kos<\/span> \u0161pargljev<\/span><\/li>
  • 150<\/span> g<\/span> rjavih \u0161ampinjonov<\/span><\/li>
  • 1<\/span> kos<\/span> majhne bele \u010debule<\/span><\/li>
  • 2<\/span> stroka<\/span> \u010desna<\/span><\/li>
  • 1<\/span> j\u017e<\/span> olivnega olja<\/span><\/li><\/ul><\/div>

    Za\u010dimbe za tofu<\/h4>
    • 1\/2<\/span> \u010d\u017e<\/span> soli<\/span><\/li>
    • 1\/4<\/span> \u010d\u017e <\/span> \u010drne soli oz. kala namak<\/span> opcijsko<\/span><\/li>
    • 1\/8 <\/span> \u010d\u017e <\/span> \u010drnega popra<\/span><\/li>
    • 1\/3<\/span> \u010d\u017e<\/span> kurkume <\/span><\/li>
    • 1\/2<\/span> \u010d\u017e <\/span> rde\u010de paprike<\/span><\/li>
    • 1 <\/span> j\u017e <\/span> kvasnih kosmi\u010dev<\/span><\/li><\/ul><\/div><\/div>\n <\/div>\n \n
      \n

      Instructions
      <\/div> <\/h3>
      • 1. \u010cesen in \u010debulo naseklja\u0161, gobe in \u0161parglje pa nare\u017ee\u0161 na manj\u0161e ko\u0161\u010dke.<\/span>
        <\/div>4. Nato dodaj tofu in pra\u017ei \u0161e vsaj 5 min. Vmes jed poskusi in dodaj \u0161e malce za\u010dimb, \u010de je to potrebno.<\/span><\/div><\/li>
      • Tofu nadrobi\u0161 na ve\u010dje kose in doda\u0161 vse za\u010dimbe in jih dobro vme\u0161a\u0161 v tofu.<\/span><\/div><\/li>
      • Na olivnem olju popra\u017ei \u010debulo, ko postekleni doda\u0161 \u010desen, gobe, \u0161parglje, ter malce posoli in popraj ter pra\u017ei na srednje nizki temperaturi, cca. 5 minut.<\/span><\/div><\/li>
      • Nato dodaj tofu in pra\u017ei \u0161e 3-5 minut. <\/span><\/div><\/li>
      • Serviraj na pope\u010denem kruhu s tvojim najljub\u0161im namoz. Po \u017eelji lahko doda\u0161 \u0161e kal\u010dke ali mikrozelenje. <\/span><\/div><\/li><\/ul><\/div><\/div>\n <\/div>\n \n
        <\/div>\n

        Notes
        <\/div><\/h3>
        \u0160parglje lahko zamenja\u0161 tudi z bu\u010dkami ali pa jih enostavno izpusti\u0161.<\/span><\/div><\/div>\n \n \n
        \n \n \n \n
        Keyword: <\/span>beljakovine, beljakovinski obrok, brunch, fitoestrogeni, tofu, ume\u0161an tofu, zajtrk<\/span><\/div><\/div>\n <\/div>\n<\/div><\/div><\/div>\n\n\n

        Ti je bil recept v\u0161e\u010d ?<\/h4>\n\n\n\n

        Sporo\u010di mi, kako ti je uspelo! Pusti komentar spodaj in ozna\u010di @goingplant<\/strong> na Instagramu ali uporabi hashtag #goingplant<\/strong>.<\/p>\n\n\n\n

        <\/p>","protected":false},"excerpt":{"rendered":"

        Okusen obrok, poln rastlinskih beljakovin! Ume\u0161an tofu z gobicami in \u0161parglji je odli\u010dna izbira za zajtrk ali ve\u010derjo, ko si \u017eeli\u0161 pripraviti nekaj na hitro. Postrezi ga s pope\u010denim kruhom s humusom, avokadom in sve\u017eimi kal\u010dki. Tofu vsebuje tudi veliko mineralov, kot je kalcij, magnezij in \u017eelezo. Poleg tega, je bogat izoflavoni, to so rastlinske …<\/p>","protected":false},"author":1,"featured_media":3979,"comment_status":"open","ping_status":"open","sticky":false,"template":"template-2-right-sidebar.php","format":"standard","meta":{"inline_featured_image":false,"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":"","_jetpack_memberships_contains_paid_content":false,"loftocean_post_primary_category":0,"loftocean_post_format_gallery":"","loftocean_post_format_gallery_ids":"","loftocean_post_format_gallery_urls":"","loftocean_post_format_video_id":0,"loftocean_post_format_video_url":"","loftocean_post_format_video_type":"","loftocean_post_format_video":"","loftocean_post_format_audio_type":"","loftocean_post_format_audio_url":"","loftocean_post_format_audio_id":0,"loftocean_post_format_audio":"","loftocean-featured-post":"","loftocean-like-count":22,"loftocean-view-count":1843,"loftocean_coauthors":"","lemon_limes_single_post_intro_label":"vegansko in uravnote\u017eeno","lemon_limes_single_post_intro_description":"Ume\u0161an tofu z gobicami in \u0161parglji je odli\u010dna alternativa jajcem \u2013 hitro ga pripravi\u0161, poln je beljakovin, \u017eeleza in kalcija. Tofu lepo vpije za\u010dimbe, gobice dodajo bogat umami, \u0161parglji pa sve\u017eino in hrustljavost. Popoln zajtrk ali lahka ve\u010derja!","lemon_limes_single_post_hide_featured_image":"","lemon_limes_single_post_featured_media_position":"","lemon_limes_single_post_secondary_featured_image":0,"lemon_limes_single_site_header_source":"","lemon_limes_single_custom_site_header":"0","lemon_limes_single_custom_sticky_site_header":"0","lemon_limes_single_custom_sticky_site_header_style":"scroll-up-enable","lemon_limes_single_site_footer_source":"","lemon_limes_single_custom_site_footer":"0","footnotes":""},"categories":[39,42,118],"tags":[43,53,52,56],"class_list":["post-3976","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-brunchi","category-vecerje","category-zajtrki","tag-jesen","tag-poletje","tag-pomlad","tag-zima"],"jetpack_featured_media_url":"https:\/\/goingplant.si\/wp-content\/uploads\/2025\/02\/scramble.webp","jetpack_sharing_enabled":true,"loftoceanMetas":{"authorName":"goingplant-admin","categories":[{"name":"Brunchi","link":"https:\/\/goingplant.si\/en\/category\/recepti\/brunchi\/","count":4},{"name":"Ve\u010derje","link":"https:\/\/goingplant.si\/en\/category\/recepti\/vecerje\/","count":8},{"name":"Zajtrki","link":"https:\/\/goingplant.si\/en\/category\/recepti\/zajtrki\/","count":5}],"date":"3. 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