{"id":4318,"date":"2025-03-20T13:09:52","date_gmt":"2025-03-20T11:09:52","guid":{"rendered":"https:\/\/www.gundel.de\/blog\/?p=4318"},"modified":"2026-02-13T14:14:53","modified_gmt":"2026-02-13T12:14:53","slug":"bunte-fruehlingsgemuesepfanne-mit-tofu-rezept-mit-gundel-pfannen","status":"publish","type":"post","link":"https:\/\/www.gundel.de\/blog\/2025\/03\/20\/bunte-fruehlingsgemuesepfanne-mit-tofu-rezept-mit-gundel-pfannen\/","title":{"rendered":"Bunte Fr\u00fchlingsgem\u00fcsepfanne mit Tofu"},"content":{"rendered":"\n<p class=\"has-medium-font-size\">Knackiges Gem\u00fcse, aromatische Gew\u00fcrze und feiner Tofu \u2013 ein leichter Genuss f\u00fcr den perfekten Fr\u00fchlingsstart!<\/p>\n\n\n\n<p class=\"has-small-font-size\"><\/p>\n\n\n\n<p class=\"has-small-font-size\"><em>Zubereitungszeit: 20\u201325 Minuten <\/em><\/p>\n\n\n\n<p class=\"has-large-font-size\"><strong>Zutaten:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">(f\u00fcr 2 Personen)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:16px\">200 g Tofu (fest)<\/li>\n\n\n\n<li style=\"font-size:16px\">1 rote Paprika<\/li>\n\n\n\n<li style=\"font-size:16px\">1 gelbe Paprika<\/li>\n\n\n\n<li style=\"font-size:16px\">1 Zucchini<\/li>\n\n\n\n<li style=\"font-size:16px\">1 kleine Aubergine<\/li>\n\n\n\n<li style=\"font-size:16px\">100 g gr\u00fcne Bohnen<\/li>\n\n\n\n<li style=\"font-size:16px\">1 Fr\u00fchlingszwiebel<\/li>\n\n\n\n<li style=\"font-size:16px\">1 Knoblauchzehe<\/li>\n\n\n\n<li style=\"font-size:16px\">1 EL Sojasauce<\/li>\n\n\n\n<li style=\"font-size:16px\">1 TL Sesam\u00f6l<\/li>\n\n\n\n<li style=\"font-size:16px\">2 EL Oliven\u00f6l<\/li>\n\n\n\n<li style=\"font-size:16px\">\u00bd TL Kurkuma<\/li>\n\n\n\n<li style=\"font-size:16px\">\u00bd TL Paprikapulver (edels\u00fc\u00df)<\/li>\n\n\n\n<li style=\"font-size:16px\">Salz &amp; Pfeffer nach Geschmack<\/li>\n\n\n\n<li style=\"font-size:16px\">Frische Kr\u00e4uter (z. B. Petersilie oder Koriander)<\/li>\n\n\n\n<li style=\"font-size:16px\">1 EL Sesamsamen<\/li>\n<\/ul>\n\n\n\n<p class=\"has-large-font-size\" style=\"margin-top:var(--wp--preset--spacing--40);margin-right:0px;margin-bottom:var(--wp--preset--spacing--40);margin-left:0px;line-height:1.2\"><strong>Schritt f\u00fcr Schritt-Anleitung: <\/strong><\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>Tofu vorbereiten:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">Den Tofu in kleine W\u00fcrfel schneiden, mit K\u00fcchenpapier trocken tupfen und in einer Sch\u00fcssel mit Sojasauce und Sesam\u00f6l marinieren. Kurz ziehen lassen.<\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>Gem\u00fcse schneiden:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">Paprika, Zucchini und Aubergine in mundgerechte St\u00fccke schneiden. Die Bohnen putzen und in 2 cm lange St\u00fccke schneiden. Fr\u00fchlingszwiebel und Knoblauch fein hacken.<\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>Tofu anbraten:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">In einer hei\u00dfen<a href=\"https:\/\/www.gundel.de\/pfannen\/hochrandpfannen\/gundel-guss-hochrandpfanne-28-cm\"> <strong>Gundel-Pfanne 28 cm<\/strong> <\/a> 1 EL Oliven\u00f6l erhitzen und den Tofu von allen Seiten goldbraun anbraten. Aus der Pfanne nehmen und beiseitestellen. Ein <strong><a href=\"https:\/\/www.gundel.de\/pfannen\/wok-pfannen\/original-gundel-guss-wok-36-cm?number=I-1136S-a\">Wok 36 cm<\/a><\/strong> w\u00fcrde auch gut f\u00fcr die Zubereitung passen.<\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>Gem\u00fcse braten:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">Erneut 1 EL Oliven\u00f6l in die Pfanne geben. Erst die Bohnen ca. 3 Minuten anbraten, dann Paprika, Zucchini und Aubergine hinzuf\u00fcgen. Weitere 5 Minuten bei mittlerer Hitze braten.<\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>W\u00fcrzen:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">Fr\u00fchlingszwiebel, Knoblauch, Kurkuma und Paprikapulver dazugeben. Mit Salz und Pfeffer abschmecken. Den angebratenen Tofu wieder hinzuf\u00fcgen und alles gut vermengen.<\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>Servieren:<\/strong> <\/p>\n\n\n\n<p style=\"font-size:16px\">Die Gem\u00fcsepfanne mit frischen Kr\u00e4utern und Sesamsamen bestreuen und direkt genie\u00dfen!<\/p>\n\n\n\n<p style=\"font-size:16px\">Die Bunte Fr\u00fchlingsgem\u00fcsepfanne mit Tofu l\u00e4sst sich perfekt mit anderen Beilagen kombinieren! Hier ein paar Ideen:<\/p>\n\n\n\n<p style=\"font-size:16px\"><strong>Reis<\/strong> \u2013 Jasmin- oder Basmatireis passen ideal und nehmen die Aromen der Gem\u00fcsepfanne gut auf.<br><strong>Kartoffeln<\/strong> \u2013 Ob knusprige Bratkartoffeln, Pellkartoffeln oder ein leichtes Kartoffelp\u00fcree \u2013 alles harmoniert super.<\/p>\n\n\n\n<p style=\"font-size:16px\">Genie\u00dft den Fr\u00fchling und lasst es euch schmecken!<\/p>\n\n\n\n<p style=\"font-size:16px\">Guten Appetit!<\/p>\n\n\n\n<p style=\"font-size:16px\"><\/p>\n\n\n\n<hr class=\"wp-block-separator aligncenter has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-large-font-size\"><br><strong>Tipps<\/strong><br><\/p>\n\n\n\n<p style=\"font-size:16px\">Tofu wird besonders knusprig, wenn du ihn vor dem Braten mit etwas Speisest\u00e4rke best\u00e4ubst.<\/p>\n\n\n\n<p style=\"font-size:16px\">Statt Tofu kannst du auch Kichererbsen oder Tempeh verwenden.<\/p>\n\n\n\n<p style=\"font-size:16px\">F\u00fcr Fleischliebhaber k\u00f6nnte man auch geschnetzeltes H\u00e4hnchenfleisch nehmen.<\/p>\n\n\n\n<p style=\"font-size:16px\">Ein Spritzer Zitronensaft sorgt f\u00fcr extra Frische!<\/p>\n\n\n\n<p style=\"font-size:16px\"><\/p>\n\n\n\n<p style=\"margin-top:var(--wp--preset--spacing--40);margin-bottom:var(--wp--preset--spacing--40);font-size:16px\">Hat dir dieses Rezept gefallen? Teile es mit deinen Freunden oder hinterlasse einen Kommentar!<br><\/p>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1030\" height=\"494\" data-id=\"4320\" src=\"https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-1030x494.png\" alt=\"Bunte Fr\u00fchlingsgem\u00fcsepfanne mit Tofu\" class=\"wp-image-4320\" srcset=\"https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-1030x494.png 1030w, https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-300x144.png 300w, https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-768x369.png 768w, https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-1536x737.png 1536w, https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-2048x983.png 2048w, https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-1500x720.png 1500w, https:\/\/www.gundel.de\/blog\/wp-content\/uploads\/2025\/03\/Fruehlingshaehnchen-mit-gruenem-Spargel-2-705x338.png 705w\" sizes=\"auto, (max-width: 1030px) 100vw, 1030px\" \/><\/figure>\n<\/figure>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-medium-font-size\"><strong>N\u00e4hrwertangaben:<\/strong><\/p>\n\n\n\n<p style=\"font-size:16px\">Hier sind die ungef\u00e4hren N\u00e4hrwerte pro Portion:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li style=\"font-size:16px\"><strong>Kalorien: <\/strong>ca. 350 kcal<\/li>\n\n\n\n<li style=\"font-size:16px\"><strong>Eiwei\u00df:<\/strong> ca. 18 g<\/li>\n\n\n\n<li style=\"font-size:16px\"><strong>Fett:<\/strong> ca. 20 g<\/li>\n\n\n\n<li style=\"font-size:16px\"><strong>Kohlenhydrate:<\/strong> ca. 25 g<\/li>\n\n\n\n<li style=\"font-size:16px\"><strong>Ballaststoffe:<\/strong> ca. 7 g<\/li>\n<\/ul>\n\n\n\n<p style=\"font-size:16px\">Diese Werte basieren auf typischen Zutatenmengen und k\u00f6nnen je nach exakten Produkten leicht variieren.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"has-medium-font-size\">F\u00fcr mehr Inspirationen folgen Sie uns auf unseren Social Media Kan\u00e4len.<\/p>\n\n\n\n<ul class=\"wp-block-social-links is-layout-flex wp-block-social-links-is-layout-flex\"><li class=\"wp-social-link wp-social-link-facebook  wp-block-social-link\"><a href=\"https:\/\/www.facebook.com\/GundelPfannen.Original\" class=\"wp-block-social-link-anchor\"><svg width=\"24\" height=\"24\" viewBox=\"0 0 24 24\" 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c0.572,0.222,1.227,0.375,2.185,0.418C9.249,20.99,9.556,21,12,21s2.751-0.01,3.711-0.054c0.958-0.044,1.612-0.196,2.185-0.418 c0.592-0.23,1.094-0.538,1.594-1.038c0.5-0.5,0.808-1.002,1.038-1.594c0.222-0.572,0.375-1.227,0.418-2.185 C20.99,14.751,21,14.444,21,12s-0.01-2.751-0.054-3.711c-0.044-0.958-0.196-1.612-0.418-2.185c-0.23-0.592-0.538-1.094-1.038-1.594 c-0.5-0.5-1.002-0.808-1.594-1.038c-0.572-0.222-1.227-0.375-2.185-0.418C14.751,3.01,14.444,3,12,3L12,3z M12,7.378 c-2.552,0-4.622,2.069-4.622,4.622S9.448,16.622,12,16.622s4.622-2.069,4.622-4.622S14.552,7.378,12,7.378z M12,15 c-1.657,0-3-1.343-3-3s1.343-3,3-3s3,1.343,3,3S13.657,15,12,15z M16.804,6.116c-0.596,0-1.08,0.484-1.08,1.08 s0.484,1.08,1.08,1.08c0.596,0,1.08-0.484,1.08-1.08S17.401,6.116,16.804,6.116z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Instagram<\/span><\/a><\/li>\n\n<li class=\"wp-social-link wp-social-link-pinterest  wp-block-social-link\"><a 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c1.87,0,3.13,0.8,3.85,1.48l2.84-2.76C16.99,2.99,14.73,2,12.03,2c-5.52,0-10,4.48-10,10s4.48,10,10,10c5.77,0,9.6-4.06,9.6-9.77 c0-0.83-0.11-1.42-0.25-2.05H12.02z\"><\/path><\/svg><span class=\"wp-block-social-link-label screen-reader-text\">Google<\/span><\/a><\/li><\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Frisches Fr\u00fchlingsgem\u00fcse und knusprig gebratener Tofu vereinen sich zu einer leichten, aromatischen Pfanne \u2013 ideal f\u00fcr einen genussvollen Start in den Fr\u00fchling! 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