{"id":23668,"date":"2025-11-25T16:30:53","date_gmt":"2025-11-25T14:30:53","guid":{"rendered":"https:\/\/sanovita.ro\/blog\/?p=23668"},"modified":"2026-02-03T18:03:03","modified_gmt":"2026-02-03T16:03:03","slug":"frigarui-cu-tofu-si-legume","status":"publish","type":"post","link":"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/","title":{"rendered":"Frig\u0103rui cu tofu \u0219i legume"},"content":{"rendered":"<div class=\"td_text_columns_two_cols\">\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><strong>TIMP PREPARARE \u00a0<\/strong><span style=\"color: #ff0000;\">25-30 min \u00a0<\/span><br \/>\n<\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><strong>PORTII <\/strong><span style=\"color: #ff0000;\">2<\/span><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><strong>TIP RETETA <\/strong><span style=\"color: #ff0000;\">Pr\u00e2nz\/Cin\u0103<\/span><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><strong>DIFICULTATE \u00a0<\/strong> <span style=\"color: #ff0000;\">Sc\u0103zut\u0103<\/span><\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><strong>PRINTEAZA RETETA<\/strong> <\/span><\/p>\n<p style=\"text-align: center;\"><span style=\"font-size: 10pt;\"><span style=\"color: #000000;\"><div class=\"printfriendly pf-button  pf-aligncenter\">\n                    <a href=\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/?pfstyle=wp\" rel=\"nofollow\" onclick=\"\" title=\"Printer Friendly, PDF & Email\">\n                    <img decoding=\"async\" src=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2026\/02\/printfriendly.png\" alt=\"Print Friendly, PDF & Email\" class=\"pf-button-img\" style=\"width: 120px;height: 26px;\"  \/><span id=\"printfriendly-text2\" class=\"pf-button-text\"><\/span>\n                    <\/a>\n                <\/div><\/span><\/span><\/p>\n<\/div>\n<hr \/>\n<p>O re\u021bet\u0103 simpl\u0103, u\u0219oar\u0103 \u0219i colorat\u0103, n\u0103scut\u0103 din dorin\u021ba de a m\u00e2nca mai s\u0103n\u0103tos f\u0103r\u0103 s\u0103 renun\u021bi la gust. Tofu-ul marinat \u0219i legumele proaspete se completeaz\u0103 perfect, oferind un preparat lejer, hr\u0103nitor \u0219i potrivit pentru oricine caut\u0103 echilibru \u0219i ingrediente curate \u00een farfurie.<\/p>\n<h3 style=\"text-align: left;\"><i class=\"fa fa-shopping-basket \" ><\/i> Ingrediente:<\/h3>\n<p><strong>Pentru frig\u0103rui:<\/strong><\/p>\n<p>200 g <a href=\"https:\/\/sanovita.ro\/tofuplus-marar-sterilizat-200g-1374.html\">tofu<\/a><\/p>\n<p>2 linguri ulei de m\u0103sline (sau alt ulei vegetal)<\/p>\n<p>1 lingur\u0103 sos de soia (op\u021bional)<\/p>\n<p>1 linguri\u021b\u0103 zeam\u0103 de l\u0103m\u00e2ie (op\u021bional)<\/p>\n<p>1\/2 linguri\u021b\u0103 <a href=\"https:\/\/sanovita.ro\/sare-roz-de-himalaya-fina-iodata-500g-2621.html\">sare de Himalaya iodat\u0103<\/a>\u00a0(dup\u0103 gust, mai pu\u021bin\u0103 dac\u0103 folose\u0219ti sos de soia)<\/p>\n<p>1\/4 linguri\u021b\u0103 piper negru m\u0103cinat<\/p>\n<p>1 dovlecel mic<\/p>\n<p>1 ardei ro\u0219u mic<\/p>\n<p>6\u20138 ciuperci champignon<\/p>\n<p>4 be\u021bi\u0219oare de frig\u0103rui<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Pentru sos (op\u021bional)<\/strong><\/p>\n<p>150 g iaurt (grecesc sau normal)<\/p>\n<p>1 lingur\u0103 ulei de m\u0103sline<\/p>\n<p>1 linguri\u021b\u0103 zeam\u0103 de l\u0103m\u00e2ie<\/p>\n<p>1-2 linguri\u021be verde\u021buri tocate (m\u0103rar, p\u0103trunjel, chives)<\/p>\n<p><a href=\"https:\/\/sanovita.ro\/sare-roz-de-himalaya-fina-iodata-500g-2621.html\">Sare de Himalaya iodat\u0103<\/a> \u0219i piper dup\u0103 gust<\/p>\n<p>&nbsp;<\/p>\n<h3 style=\"text-align: left;\"><span style=\"color: #111111; font-family: Roboto, sans-serif; font-size: 22px;\"><i class=\"fa fa-cutlery \" ><\/i> <\/span><span style=\"font-weight: 400;\">Mod de preparare:<\/span><\/h3>\n<p>Scoate tofu din ambalaj, scurge bine lichidul \u0219i taie-l in cuburi.<\/p>\n<p>Taie dovlecelul semilune, ardeiul cuburi \u0219i ciupercile \u00een jum\u0103tate.<\/p>\n<p>\u00centr-un bol, amestec\u0103: o lingur\u0103 de ulei de m\u0103sline, sosul de soia, zeama de l\u0103m\u00e2ie, sarea \u0219i piperul. Dup\u0103 adauga \u00een bol legumele si tofu amestec\u00e2ndu-le bine.<\/p>\n<p>\u00cenfige pe fiecare be\u021bi\u0219or, altern\u00e2nd un cub de tofu, o felie de dovlecel, o bucat\u0103 de ardei ro\u0219u, o ciuperc\u0103 champignon\u00a0p\u00e2n\u0103 umpli be\u021bi\u0219orul, dar las\u0103 capetele libere pentru manevrare.<\/p>\n<p>\u00centr-o tigaie adaug\u0103 o lingur\u0103 de ulei si las\u0103-l s\u0103 se \u00eencing\u0103 la foc mediu. A\u0219az\u0103 frig\u0103ruile \u00een tigaie \u0219i g\u0103te\u0219te-le aproximativ 8\u201312 minute, \u00eentorc\u00e2ndu-le la fiecare 2\u20133 minute, p\u00e2n\u0103 c\u00e2nd toful prinde o crust\u0103 u\u0219or aurie si legumele devin rumenite.<\/p>\n<p>\u00centr-un bol mic, amestec\u0103 iaurtul, uleiul de m\u0103sline, zeama de l\u0103m\u00e2ie, verde\u021burile tocate, sarea \u0219i piperul, ca apoi s\u0103 torni sosul f\u0103cut peste frigarui.<\/p>\n<p>Poft\u0103 bun\u0103!<\/p>\n<p>&nbsp;<\/p>\n<p><iframe loading=\"lazy\" src=\"https:\/\/sanovita.ro\/module\/iframe_products\/display?product_ids=1374,2621\" width=\"100%\" height=\"700\" frameborder=\"0\"><br \/>\n<\/iframe><\/p>\n<p><iframe style=\"width: 100%; border: none; height: 750px;\" title=\"Abonare newsletter\" src=\"https:\/\/sanovita.ro\/content\/abonare-newsletter-39?content_only=1\" data-mce-fragment=\"1\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>TIMP PREPARARE \u00a025-30 min \u00a0 PORTII 2 TIP RETETA Pr\u00e2nz\/Cin\u0103 DIFICULTATE \u00a0 Sc\u0103zut\u0103 PRINTEAZA RETETA O re\u021bet\u0103 simpl\u0103, u\u0219oar\u0103 \u0219i colorat\u0103, n\u0103scut\u0103 din dorin\u021ba de a m\u00e2nca mai s\u0103n\u0103tos f\u0103r\u0103 s\u0103 renun\u021bi la gust. Tofu-ul marinat \u0219i legumele proaspete se completeaz\u0103 perfect, oferind un preparat lejer, hr\u0103nitor \u0219i potrivit pentru oricine caut\u0103 echilibru \u0219i ingrediente [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":23674,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[1340,39,1],"tags":[],"class_list":{"0":"post-23668","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-21-de-zile-cu-sanovita","8":"category-fel-principal","9":"category-retete"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Frig\u0103rui cu tofu \u0219i legume &ndash; Zi de zi mai bine - SanoVita<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Frig\u0103rui cu tofu \u0219i legume &ndash; Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"og:description\" content=\"TIMP PREPARARE \u00a025-30 min \u00a0 PORTII 2 TIP RETETA Pr\u00e2nz\/Cin\u0103 DIFICULTATE \u00a0 Sc\u0103zut\u0103 PRINTEAZA RETETA O re\u021bet\u0103 simpl\u0103, u\u0219oar\u0103 \u0219i colorat\u0103, n\u0103scut\u0103 din dorin\u021ba de a m\u00e2nca mai s\u0103n\u0103tos f\u0103r\u0103 s\u0103 renun\u021bi la gust. Tofu-ul marinat \u0219i legumele proaspete se completeaz\u0103 perfect, oferind un preparat lejer, hr\u0103nitor \u0219i potrivit pentru oricine caut\u0103 echilibru \u0219i ingrediente [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/\" \/>\n<meta property=\"og:site_name\" content=\"Zi de zi mai bine - SanoVita\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SanoVita\/\" \/>\n<meta property=\"article:published_time\" content=\"2025-11-25T14:30:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-02-03T16:03:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/sanovita.ro\/blog\/wp-content\/uploads\/2025\/11\/7-Tofu-marar_web-2-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1441\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sabina Constantinescu\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@SanoVitaOficial\" \/>\n<meta name=\"twitter:site\" content=\"@SanoVitaOficial\" \/>\n<meta name=\"twitter:label1\" content=\"Scris de\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sabina Constantinescu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Timp estimat pentru citire\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/\"},\"author\":{\"name\":\"Sabina Constantinescu\",\"@id\":\"https:\/\/sanovita.ro\/blog\/#\/schema\/person\/1dde54567cbbb51e7328d3c09140da6c\"},\"headline\":\"Frig\u0103rui cu tofu \u0219i legume\",\"datePublished\":\"2025-11-25T14:30:53+00:00\",\"dateModified\":\"2026-02-03T16:03:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/\"},\"wordCount\":361,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/sanovita.ro\/blog\/#organization\"},\"articleSection\":[\"21 de zile cu SanoVita\",\"Fel principal\",\"Re\u021bete\"],\"inLanguage\":\"ro-RO\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/\",\"url\":\"https:\/\/sanovita.ro\/blog\/frigarui-cu-tofu-si-legume\/\",\"name\":\"Frig\u0103rui cu tofu \u0219i legume &ndash; 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