{"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":[],"faqs":[{"q":"Welche Lebensmittel haben viele Ballaststoffe?","a":"Hülsenfrüchte wie Linsen, Bohnen und Kichererbsen, Vollkorngetreide wie Graupen, Haferflocken und Vollkornnudeln, Gemüse wie Kohl, Pastinaken und Artischocken sowie Nüsse und Samen."},{"q":"Wie viele Ballaststoffe brauche ich am Tag?","a":"Die Deutsche Gesellschaft für Ernährung (DGE) empfiehlt Erwachsenen mindestens 30 g am Tag. 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":"13474fa9-f20d-4156-851b-a7dfbbc98240","title":"Veganes Dal Makhani","slug":"veganes-dal-makhani","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-dal-makhani-main-sun1.webp","totalTime":40,"calories":380,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"0ef5030d-d90b-479d-8bd3-d5a5481dd67e","title":"Cremige Erbsen-Minz-Suppe mit 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