{"meta":{"title":"Vegetarische Rezepte mit Ballaststoffen & Vielfalt","h1":"Vegetarische Rezepte mit Ballaststoffen & Vielfalt","description":"Vegetarische Rezepte mit vielen Ballaststoffen, Joghurt und fermentierten Zutaten und viel Gemüse – ohne Fleisch.","tags":["darmfreundlich","vegetarisch"],"count":609,"listHeading":null,"intro":"Linsensuppe, Kichererbsen-Bowls, Overnight Oats mit Leinsamen oder ein Bohneneintopf: Diese Rezepte 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 oder fermentierte Zutaten wie Joghurt und Kefir dabei sind. In diese Sammlung kommen vegetarische Rezepte ab 8 von 10 Punkten. Wer bisher wenig Ballaststoffe isst, steigert die Menge am besten langsam.","answer":"Diese vegetarischen Rezepte bringen Ballaststoffe aus Hülsenfrüchten, Hafer, Vollkorn und Gemüse, viele verschiedene Pflanzen und oft Joghurt, Kefir oder Skyr. 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 Joghurt, Kefir oder Sauerkraut. Fertigprodukte und Süßstoffe geben Abzug."},{"q":"Welche vegetarischen Gerichte haben viele Ballaststoffe?","a":"Gerichte mit Linsen, Bohnen oder Kichererbsen, Vollkorn, Haferflocken, Nüssen und Saaten, zum Beispiel Linsensuppe, Dal, Hummus-Bowls oder Overnight Oats mit Leinsamen. Die Menge pro Portion steht bei jedem Rezept."},{"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."},{"q":"Wie steigere ich Ballaststoffe, ohne dass es zwickt?","a":"Langsam, etwa 5 g mehr pro Woche, und dazu genug trinken. Anfangs kann es mehr Luft im Bauch geben, das legt sich meist nach ein paar Tagen."}],"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 all’Arrabbiata","slug":"penne-allarrabbiata","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/penne-allarrabbiata-main.webp","totalTime":20,"calories":461,"protein":16,"authorName":"SmarTasty","likes":4},{"id":"12fff13a-fa04-456c-b412-ba624619b98b","title":"Low-Carb Zimt-Overnight-Müsli mit Quark, Leinsamen und Heidelbeeren","slug":"low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-zimt-overnight-muesli-mit-quark-leinsamen-und-heidelbeeren-main.webp","totalTime":10,"calories":355,"protein":24,"authorName":"SmarTasty","likes":4},{"id":"57856e46-19f5-4dd5-8455-a3b8710e1d6e","title":"High Protein Skyr-Bowl mit Heidelbeeren, Birne und Walnüssen","slug":"high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-skyr-bowl-mit-heidelbeeren-birne-und-walnuessen-main.webp","totalTime":10,"calories":361,"protein":27,"authorName":"SmarTasty","likes":3},{"id":"2f2f9a63-4cbb-4eb2-b0c3-f79e30aa720f","title":"Proteinreiche Mixed-Berry Smoothie Bowl","slug":"proteinreiche-mixed-berry-smoothie-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreiche-mixed-berry-smoothie-bowl-main-p1.webp","totalTime":10,"calories":340,"protein":25,"authorName":"SmarTasty","likes":3},{"id":"e76b2c6a-f1f3-41a0-9b73-4b246976f89b","title":"Veganer Bananen-Schoko-Pudding","slug":"veganer-bananen-schoko-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-bananen-schoko-pudding-main-sun1.webp","totalTime":5,"calories":250,"protein":4,"authorName":"SmarTasty","likes":2},{"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":"9f3edd6a-ce80-4f53-9f2e-0894e008eca6","title":"Pizzabrötchen mit Gemüse","slug":"pizzabroetchen-mit-gemuese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/pizzabroetchen-mit-gemuese-main.webp","totalTime":27,"calories":561,"protein":28,"authorName":"SmarTasty","likes":2},{"id":"491174f8-b6e9-40b6-a58c-63893d0956e5","title":"Low-Carb Mandel-Porridge mit warmen Himbeeren","slug":"low-carb-mandel-porridge-mit-warmen-himbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-mandel-porridge-mit-warmen-himbeeren-main-sun1.webp","totalTime":15,"calories":550,"protein":15,"authorName":"SmarTasty","likes":2},{"id":"2e513df9-eaf3-4b44-b837-7993506ff13b","title":"Glutenfreie Overnight Oats mit Beeren und Chiasamen","slug":"overnight-oats-mit-beeren-und-chiasamen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/overnight-oats-mit-beeren-und-chiasamen-main-sun1.webp","totalTime":5,"calories":380,"protein":16,"authorName":"SmarTasty","likes":2},{"id":"f125102c-a012-4870-8f60-35a9a66cc79c","title":"High Protein Zimtschnecken-Porridge mit Skyr-Frosting","slug":"high-protein-zimtschnecken-porridge-mit-skyr-frosting","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-zimtschnecken-porridge-mit-skyr-frosting-main.webp","totalTime":18,"calories":498,"protein":30,"authorName":"SmarTasty","likes":2},{"id":"c9f84656-742f-46d4-8ed2-d111947112fc","title":"Protein-Smoothie-Bowl mit Beeren","slug":"protein-smoothie-bowl-mit-beeren-und-granola","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/protein-smoothie-bowl-mit-beeren-und-granola-main.png","totalTime":10,"calories":400,"protein":20,"authorName":"SmarTasty","likes":2},{"id":"749fe651-23af-4d1f-8c75-22a1e548bddf","title":"Himbeer-Pancakes mit Joghurt","slug":"low-carb-himbeer-pancakes-mit-joghurt","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-himbeer-pancakes-mit-joghurt-main.png","totalTime":25,"calories":420,"protein":24,"authorName":"SmarTasty","likes":2},{"id":"21ea8738-4451-4683-b072-4ec9e6b7d320","title":"Vegetarische Airfryer-Quesadillas mit Pilzen, Bohnen und Cheddar","slug":"vegetarische-airfryer-quesadillas-mit-pilzen-bohnen-und-cheddar","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarische-airfryer-quesadillas-mit-pilzen-bohnen-und-cheddar-main.webp","totalTime":25,"calories":572,"protein":29,"authorName":"SmarTasty","likes":2},{"id":"16804555-d9e9-40d0-91be-af190160b596","title":"Vegane Schoko-Haselnuss-Overnight-Oats mit Datteln","slug":"vegane-schoko-haselnuss-overnight-oats-mit-datteln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-schoko-haselnuss-overnight-oats-mit-datteln-main.webp","totalTime":13,"calories":493,"protein":16,"authorName":"SmarTasty","likes":2},{"id":"fdf52029-eced-4d0e-bd1d-7985f588cbaa","title":"Proteinreicher Himbeer-Skyr mit Chiasamen","slug":"proteinreicher-himbeer-skyr-mit-chiasamen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/proteinreicher-himbeer-skyr-mit-chiasamen-main-sun1.webp","totalTime":5,"calories":290,"protein":30,"authorName":"SmarTasty","likes":1},{"id":"f8e26e2d-41a2-44e5-b864-fe7b287197a8","title":"Porridge mit Banane, Nüssen und Saaten","slug":"porridge-mit-banane-nuessen-und-saaten","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/porridge-mit-banane-nuessen-und-saaten-main-sun1.webp","totalTime":13,"calories":1047,"protein":35,"authorName":"SmarTasty","likes":1},{"id":"f7cbb449-0f61-472f-8b81-325adc10b784","title":"Türkische Linsensuppe (Mercimek)","slug":"tuerkische-rote-linsensuppe-mercimek","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/tuerkische-rote-linsensuppe-mercimek-main-sun1.webp","totalTime":35,"calories":250,"protein":15,"authorName":"SmarTasty","likes":1},{"id":"f5d56b68-33af-4cd6-abea-dcace6a3d822","title":"Glutenfreier Linsen-Bolognese mit Zucchini-Nudeln","slug":"glutenfreier-linsen-bolognese-mit-zucchini-nudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreier-linsen-bolognese-mit-zucchini-nudeln-main-sun1.webp","totalTime":45,"calories":310,"protein":18,"authorName":"SmarTasty","likes":1,"appHide":"duplicate"},{"id":"f1abe4d7-969d-495b-a7a7-b2dac1d0d75a","title":"Veganer Linsen-Hummus","slug":"herzhafter-pre-workout-linsen-hummus","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/herzhafter-pre-workout-linsen-hummus-main-sun1.webp","totalTime":10,"calories":290,"protein":16,"authorName":"SmarTasty","likes":1},{"id":"e3b744db-e8f8-42ab-91f7-661480332642","title":"Veganes Süßkartoffel-Kichererbsen-Curry-Bowl","slug":"vegane-suesskartoffel-kichererbsen-curry-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-suesskartoffel-kichererbsen-curry-bowl-main-sun1.webp","totalTime":35,"calories":420,"protein":12,"authorName":"SmarTasty","likes":1},{"id":"e39f6ef7-8e5f-4e25-ad7a-285669c58384","title":"High Protein Quark-Beeren-Crumble","slug":"high-protein-quark-beeren-crumble","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-quark-beeren-crumble-main-sun1.webp","totalTime":35,"calories":320,"protein":22,"authorName":"SmarTasty","likes":1},{"id":"de848a4c-cf47-4a26-a34a-653385f8424c","title":"Süßkartoffel-Kichererbsen-Bowl","slug":"vegane-suesskartoffel-kichererbsen-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-suesskartoffel-kichererbsen-bowl-main-sun1.webp","totalTime":40,"calories":373,"protein":11,"authorName":"SmarTasty","likes":1,"appHide":"duplicate"}],"total":609,"offset":0,"limit":24,"q":null,"topic":null,"hasMore":true}