{"meta":{"title":"Ballaststoffreiches Abendessen","h1":"Ballaststoffreiches Mittag- und Abendessen","description":"Ballaststoffreiche Hauptgerichte mit mindestens 8 g Ballaststoffen pro Portion: Linsen-Dal, Bohnen-Eintopf, Erbsensuppe, Graupenpfanne und Ofenfisch mit weißen Bohnen.","tags":["ballaststoffreich","abendessen"],"count":106,"listHeading":"Ballaststoffreiche Hauptgerichte","intro":null,"answer":"Jedes Gericht hier liefert mindestens 8 g Ballaststoffe pro Portion und mindestens 3 g je 100 kcal – die EU-Bedingung für „ballaststoffreich“. Die meisten kommen aus Linsen, Bohnen, Erbsen, Graupen, Vollkorn und viel Gemüse. Sie passen mittags wie abends.","topics":[{"q":"linsen","chip":"Linsen","heading":"Mit Linsen","text":"Dal, Eintöpfe und Salate mit roten, gelben oder Belugalinsen.","count":22,"recipes":[{"slug":"glutenfreier-linsen-bolognese-mit-zucchini-nudeln","title":"Glutenfreier Linsen-Bolognese mit Zucchini-Nudeln","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreier-linsen-bolognese-mit-zucchini-nudeln-main-sun1.webp","prepTime":15,"cookTime":30,"calories":310},{"slug":"mediterraner-linsen-eintopf-mit-feta","title":"High-Protein mediterraner Linsen-Eintopf mit Feta","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterraner-linsen-eintopf-mit-feta-main-sun1.webp","prepTime":10,"cookTime":20,"calories":380},{"slug":"veganer-linsen-walnuss-salat","title":"Veganer 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Linsen-Lauch-Auflauf","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-linsen-lauch-auflauf-main-sun1.webp","prepTime":20,"cookTime":40,"calories":420}],"tile":{"slug":"veganer-linsen-walnuss-salat","title":"Veganer Linsen-Walnuss-Salat","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-linsen-walnuss-salat-main-sun1.webp"}},{"q":"bohnen","chip":"Bohnen","heading":"Mit Bohnen","text":"Eintöpfe, Bowls und Ofengerichte mit Bohnen.","count":18,"recipes":[{"slug":"veganer-weisskohl-bohnen-eintopf-mit-kuemmel-und-kartoffeln","title":"Veganer Weißkohl-Bohnen-Eintopf mit Kümmel und Kartoffeln","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-weisskohl-bohnen-eintopf-mit-kuemmel-und-kartoffeln-main.webp","prepTime":15,"cookTime":35},{"slug":"toskanischer-weisse-bohnen-eintopf-mit-rosmarin","title":"Toskanischer 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Gemüsesuppen.","count":19,"recipes":[{"slug":"karotten-ingwer-suppe","title":"Karotten-Ingwer-Suppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/karotten-ingwer-suppe-main-sun1.webp","prepTime":10,"cookTime":20,"calories":150},{"slug":"vegane-pastinaken-maronen-cremesuppe","title":"Vegane Pastinaken-Maronen-Cremesuppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-pastinaken-maronen-cremesuppe-main-sun1.webp","prepTime":15,"cookTime":20},{"slug":"high-protein-erbsensuppe-mit-minze","title":"Erbsensuppe mit Minze","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-erbsensuppe-mit-minze-main-sun1.webp","prepTime":5,"cookTime":10,"calories":200},{"slug":"vegane-topinambur-suppe","title":"Vegane Topinambur-Suppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-topinambur-suppe-main-sun1.webp","prepTime":15,"cookTime":25},{"slug":"fruehlingshafte-erbsen-minz-suppe","title":"Frühlingshafte Erbsen-Minz-Suppe","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fruehlingshafte-erbsen-minz-suppe-main-sun1.webp","prepTime":10,"cookTime":15,"calories":230},{"slug":"vegane-tomaten-bohnen-suppe-mit-wirsing-und-rosmarin","title":"Vegane Tomaten-Bohnen-Suppe mit Wirsing und Rosmarin","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-tomaten-bohnen-suppe-mit-wirsing-und-rosmarin-main.webp","prepTime":15,"cookTime":25}],"tile":{"slug":"high-protein-linsensuppe","title":"High-Protein 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Ein Rezept von dieser Seite bringt davon schon mehr als ein Viertel mit."},{"q":"Was mache ich, wenn mich viele Ballaststoffe blähen?","a":"Steigere die Menge langsam über ein bis zwei Wochen und trink genug, etwa 1,5 Liter am Tag. Chia- und Leinsamen weichst du am besten über Nacht ein, Hülsenfrüchte aus der Dose spülst du gut ab."}],"related":[{"slug":"ballaststoffreiches-fruehstueck","title":"Ballaststoffreiches Frühstück"},{"slug":"blutzuckerfreundliches-abendessen","title":"Abendessen mit wenig schnellen Kohlenhydraten"},{"slug":"linsen-rezepte","title":"Linsen-Rezepte"},{"slug":"kichererbsen-rezepte","title":"Kichererbsen-Rezepte"},{"slug":"eintopf-rezepte","title":"Eintopf-Rezepte"}],"ratgeber":[]},"recipes":[{"id":"adb103a0-3663-482b-b121-419138094a75","title":"Veganer cremiger Edamame-Nudelsalat","slug":"veganer-cremiger-edamame-nudelsalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-cremiger-edamame-nudelsalat-main-sun1.webp","totalTime":25,"calories":460,"protein":45,"authorName":"SmarTasty","likes":2,"appHide":"data"},{"id":"f5d56b68-33af-4cd6-abea-dcace6a3d822","title":"Glutenfreier Linsen-Bolognese mit 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