{"meta":{"title":"Vegane Rezepte mit Ballaststoffen & Vielfalt","h1":"Vegane Rezepte mit Ballaststoffen & Vielfalt","description":"Vegane Rezepte mit vielen Ballaststoffen, viel Pflanzenvielfalt, Zwiebeln, Lauch & Co. und fermentierten Zutaten – 100 % pflanzlich.","tags":["darmfreundlich","vegan"],"count":435,"listHeading":null,"intro":"Linsen-Dal, Bohnengulasch, Kichererbsen-Bowls, Minestrone oder Overnight Oats mit Leinsamen: Diese Rezepte sind 100 % pflanzlich und setzen auf Ballaststoffe und Abwechslung. Unser Wert „Ballaststoffe & Vielfalt“ zählt, wie viele Ballaststoffe eine Portion hat, wie viele verschiedene Pflanzen drinstecken und ob Hülsenfrüchte, Hafer, Zwiebeln oder Lauch dabei sind. In diese Sammlung kommen vegane Rezepte ab 8 von 10 Punkten. Wer bisher wenig Ballaststoffe isst, steigert die Menge am besten langsam.","answer":"Diese veganen Rezepte bringen Ballaststoffe aus Hülsenfrüchten, Hafer, Vollkorn, Nüssen und Gemüse und viele verschiedene Pflanzen auf den Teller. Ausgewählt sind sie nach unserem Wert „Ballaststoffe & Vielfalt“.","topics":[],"faqs":[{"q":"Wonach sind diese Rezepte ausgewählt?","a":"Nach unserem Wert „Ballaststoffe & Vielfalt“, mit mindestens 8 von 10 Punkten. Punkte gibt es für Ballaststoffe pro Portion, viele verschiedene Pflanzen, Hülsenfrüchte, Hafer und Zwiebelgewächse und für fermentierte Zutaten wie Sauerkraut, Kimchi oder Miso. Fertigprodukte und Süßstoffe geben Abzug."},{"q":"Welche veganen Gerichte haben viele Ballaststoffe?","a":"Gerichte mit Linsen, Bohnen oder Kichererbsen, Vollkorn, Haferflocken, Nüssen und Saaten, zum Beispiel Linsen-Dal, Bohnengulasch, Minestrone oder Overnight Oats mit Leinsamen. Die Menge pro Portion steht bei jedem Rezept."},{"q":"Was heißt 30 Pflanzen pro Woche?","a":"Eine einfache Faustregel für Abwechslung: Jedes Gemüse, Obst, Getreide, jede Hülsenfrucht, Nuss, jeder Samen und jedes Kraut zählt einmal pro Woche. Ein Müsli mit Hafer, Leinsamen, Walnüssen und zwei Beerensorten bringt schon fünf."},{"q":"Sind die Rezepte auch bei Reizdarm geeignet?","a":"Viele Ballaststoffe und Hülsenfrüchte verträgt nicht jeder gut. Eine Auswahl ohne Zwiebeln, Knoblauch und Hülsenfrüchte findest du bei den FODMAP-armen Rezepten. Bei Erkrankungen sprich bitte mit deiner Ärztin oder deinem Arzt."}],"related":[],"ratgeber":[]},"recipes":[{"id":"dc8df9cd-d3b2-4bfc-97a3-f026c8112d2e","title":"Vegane mediterrane Linsensuppe mit Kurkuma und Zitrone","slug":"mediterrane-linsensuppe-mit-kurkuma-und-zitrone","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/mediterrane-linsensuppe-mit-kurkuma-und-zitrone-main-sun1.webp","totalTime":35,"calories":380,"protein":22,"authorName":"SmarTasty","likes":5},{"id":"967d6e18-96b2-403c-8847-f21be0b6b0f7","title":"Vegane cremige Hummus-Gemüse-Bowl","slug":"cremige-hummus-gemuese-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-hummus-gemuese-bowl-main-sun1.webp","totalTime":15,"calories":340,"protein":12,"authorName":"SmarTasty","likes":4},{"id":"323233af-0442-40fd-982a-3bc2408a78b3","title":"Penne 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