{"meta":{"title":"Schnelles Abendessen mit Ballaststoffen & Vielfalt","h1":"Schnelles Abendessen mit Ballaststoffen & Vielfalt","description":"Schnelles Abendessen mit vielen Ballaststoffen und Pflanzen, in höchstens 30 Minuten: Kichererbsen-Curry, Linsensalat, Brokkoli mit weißen Bohnen und gebratener Vollkornreis mit Tofu.","tags":["darmfreundlich","abendessen"],"count":208,"listHeading":"Abendessen in höchstens 30 Minuten","intro":null,"answer":"Viele Pflanzen auf einem Teller, fertig in höchstens 30 Minuten: Hülsenfrüchte, Vollkorn, Gemüse, Nüsse und Kräuter, oft mit Joghurt dazu. Ausgewählt sind die Gerichte nach unserem Wert „Ballaststoffe & Vielfalt“, mit mindestens 8 von 10 Punkten. Sie passen mittags wie abends.","topics":[],"menus":[],"faqs":[{"q":"Wie komme ich abends schnell auf viele Pflanzen?","a":"Mit Abkürzungen: Linsen, Bohnen und Kichererbsen aus dem Glas, Tiefkühlgemüse, vorgegarter Vollkornreis, dazu eine Handvoll Nüsse, Saaten und frische Kräuter. Jede neue Sorte zählt für die Vielfalt."},{"q":"Wonach sind die 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 für fermentierte Zutaten wie Joghurt, Kefir oder Sauerkraut. Fertigprodukte und Süßstoffe geben Abzug. Dazu kommt hier: ein Mittag- oder Abendessen, in höchstens 30 Minuten fertig."},{"q":"Wie steigere ich Ballaststoffe, ohne dass es zwickt?","a":"Langsam, etwa 5 g mehr pro Woche, und dazu genug trinken. Hülsenfrüchte aus der Dose spülst du gut ab, Chia- und Leinsamen weichst du am besten über Nacht ein."}],"related":[{"slug":"darmfreundliches-fruehstueck","title":"Frühstück mit Ballaststoffen & Vielfalt"},{"slug":"darmfreundliche-suppen","title":"Suppen mit Ballaststoffen & Vielfalt"},{"slug":"darmfreundliche-vegetarische-rezepte","title":"Vegetarische Rezepte mit Ballaststoffen & Vielfalt"},{"slug":"ballaststoffreiches-abendessen","title":"Ballaststoffreiches Abendessen"}],"ratgeber":[{"path":"/ernaehrungswissen/30-pflanzen-pro-woche","label":"30 Pflanzen pro Woche"},{"path":"/ernaehrungswissen/ballaststoffreiche-ernaehrung","label":"Ballaststoffreiche Ernährung"}]},"recipes":[{"id":"9c93093d-731e-49aa-895d-f9859f91dfe6","title":"Knuspriger Tofu-Salat mit Erdnuss-Dressing","slug":"knuspriger-tofu-salat-mit-erdnuss-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knuspriger-tofu-salat-mit-erdnuss-dressing-main.png","totalTime":25,"calories":450,"protein":20,"authorName":"SmarTasty","likes":0},{"id":"9a8fbc6c-b4b4-4cdd-a603-2c9788816ce2","title":"Vegane Pilzpfanne mit Quinoa","slug":"cremige-vegane-pilzpfanne-mit-quinoa","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-vegane-pilzpfanne-mit-quinoa-main_1772396596825.png","totalTime":25,"calories":420,"protein":14,"authorName":"SmarTasty","likes":0},{"id":"95d1f4cc-5ff1-4406-92ce-290e78ad217e","title":"Veganes Pilz-Gyros aus dem Airfryer mit Weißkohl-Salat","slug":"veganes-pilz-gyros-aus-dem-airfryer-mit-weisskohl-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-pilz-gyros-aus-dem-airfryer-mit-weisskohl-salat-main.webp","totalTime":27,"calories":526,"protein":19,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"908708a5-da47-41ce-a3fd-83fdf7c51a5a","title":"Vegane Dinkel-Vollkorn-Penne mit cremiger Paprika-Walnuss-Soße","slug":"schnelle-dinkel-vollkorn-penne-mit-cremiger-paprika-walnuss-sosse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ai_generated/dinkel_penne_paprika.png","totalTime":22,"calories":490,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"8ea019b5-d1e3-44c2-b946-cd0ab85861d3","title":"Vegane asiatische Edamame-Nudel-Bowl mit Sesam","slug":"asiatische-edamame-nudel-bowl-mit-sesam","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/asiatische-edamame-nudel-bowl-mit-sesam-main.png","totalTime":25,"calories":380,"protein":28,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"898c684e-45e3-427e-b117-da031ac35656","title":"Vegane Kichererbsen-Bowl mit cremigem Tahini-Dressing","slug":"vegane-kichererbsen-bowl-mit-cremigem-tahini-dressing","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-kichererbsen-bowl-mit-cremigem-tahini-dressing-main-v2.png","totalTime":30,"calories":450,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"860eb602-eed2-45e4-9eba-bc733e5f23d8","title":"Cremiges rotes Linsen-Dal mit Kokos-Spinat","slug":"cremiges-rotes-linsen-dal-mit-kokos-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremiges-rotes-linsen-dal-mit-kokos-spinat-main.png","totalTime":30,"calories":360,"protein":18,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"85c37a06-3648-4c1c-b543-ffd7a6a8645f","title":"Knuspriger Tofu mit Brokkoli in Erdnusssauce","slug":"knuspriger-tofu-mit-brokkoli-in-erdnusssauce","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knuspriger-tofu-mit-brokkoli-in-erdnusssauce-main.png","totalTime":30,"calories":480,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"8139968f-2e5e-4a71-a924-86b37a8aa59f","title":"Veganes Pad Thai mit Erdnusssauce und Tofu","slug":"veganes-pad-thai-mit-erdnusssauce-und-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-pad-thai-mit-erdnusssauce-und-tofu-main.png","totalTime":25,"calories":480,"protein":20,"authorName":"SmarTasty","likes":0},{"id":"8116452f-dfa3-4925-9147-f78f39c3ac56","title":"Vollkorn-Wrap mit krossem Tofu und Erdnusssauce","slug":"vollkorn-wrap-mit-krossem-tofu-und-erdnusssauce","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vollkorn-wrap-mit-krossem-tofu-und-erdnusssauce-main-v2.png","totalTime":25,"calories":410,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"806ab8d0-b916-4cc0-8475-d93fe315bbe5","title":"Vegane japanische Soba-Nudel-Bowl mit Enoki-Pilzen","slug":"vegane-japanische-soba-nudel-bowl-enoki","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-japanische-soba-nudel-bowl-enoki-main-v2.png","totalTime":20,"calories":420,"protein":18,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"7d0bf574-132b-4060-b3ea-630b6f67fb4d","title":"Vegane nordische Buchweizen-Pfannkuchen mit Räuchertofu","slug":"vegan-nordische-buchweizen-pfannkuchen-mit-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-nordische-buchweizen-pfannkuchen-mit-tofu-main.png","totalTime":30,"calories":430,"protein":25,"authorName":"SmarTasty","likes":0},{"id":"7cf3126e-2753-4946-980f-88d2fe237ade","title":"Vegetarischer Spitzkohl aus dem Airfryer mit Bergkäse und Walnüssen","slug":"vegetarischer-spitzkohl-aus-dem-airfryer-mit-bergkaese-und-walnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-spitzkohl-aus-dem-airfryer-mit-bergkaese-und-walnuessen-main.webp","totalTime":28,"calories":443,"protein":18,"authorName":"SmarTasty","likes":0},{"id":"7a8e5bdb-b7d9-432d-b39f-1d3020364373","title":"High Protein Rinder-Bohnen-Salat","slug":"high-protein-rinder-bohnen-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-rinder-bohnen-salat-main-v2.png","totalTime":25,"calories":480,"protein":45,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"78e883dd-a56b-4c99-bc96-a55e77eb60fb","title":"Lamm-Hackbällchen aus dem Airfryer","slug":"low-carb-lamm-hackbaellchen-aus-dem-airfryer-mit-rosenkohl-und-feta-dip","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-lamm-hackbaellchen-aus-dem-airfryer-mit-rosenkohl-und-feta-dip-main.webp","totalTime":27,"calories":598,"protein":39,"authorName":"SmarTasty","likes":0},{"id":"7796f5c1-f140-45a7-be1d-15280a874b59","title":"High-Protein Zitronen-Hähnchenbrust auf Linsensalat","slug":"zitronen-haehnchenbrust-auf-linsensalat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/zitronen-haehnchenbrust-auf-linsensalat.png","totalTime":25,"calories":460,"protein":55,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"76a277a4-ca30-408a-8120-39573a34bc4e","title":"Veganes Kichererbsen-Pfirsich-Curry","slug":"kichererbsen-pfirsich-curry-vegan","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/kichererbsen-pfirsich-curry-vegan.png","totalTime":25,"calories":742,"protein":18,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"75a978dd-4537-4625-8355-fd5f3b6f084f","title":"Vegane Kokos-Linsensuppe mit Ingwer","slug":"schnelle-kokos-linsensuppe-mit-ingwer","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-kokos-linsensuppe-mit-ingwer.png","totalTime":23,"calories":360,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"6c10c25a-311e-45b7-ab2a-e967e1108d78","title":"Veganer Karottensalat mit Edamame, Chili-Crisp und Erdnüssen","slug":"veganer-karottensalat-mit-edamame-chili-crisp-und-erdnuessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-karottensalat-mit-edamame-chili-crisp-und-erdnuessen-main.webp","totalTime":25,"calories":267,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"6c0fd9bb-7915-4bd9-aa9a-ad9aaa20894c","title":"Vegane cremige Erbsen-Minz-Suppe mit Cashewnüssen","slug":"vegan-cremige-erbsen-minz-suppe","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-cremige-erbsen-minz-suppe-main-v2.png","totalTime":30,"calories":340,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"6bd26ef3-3d90-41df-a407-2be075727e1c","title":"Thunfisch-Vollkorn-Sandwich","slug":"high-protein-thunfisch-vollkorn-sandwich","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/high-protein-thunfisch-vollkorn-sandwich-main.png","totalTime":10,"calories":550,"protein":50,"authorName":"SmarTasty","likes":0},{"id":"68c52e0f-bb00-47db-8a64-8929005a4597","title":"Vegane pikante Zucchini-Kichererbsen-Pfanne","slug":"pikante-zucchini-kichererbsen-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/ai_generated/zucchini_kichererbsen_pfanne.png","totalTime":25,"calories":410,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"6806fa17-30b2-433a-b722-4d99a962481f","title":"Vegetarischer Kichererbsen-Feta-Salat","slug":"vegetarischer-kichererbsen-feta-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegetarischer-kichererbsen-feta-salat-main-v2.png","totalTime":10,"calories":400,"protein":20,"authorName":"SmarTasty","likes":0},{"id":"67f22874-8307-4743-bd34-da965e495efc","title":"Vegane Vollkorn-Spaghetti mit Rote-Bete-Pesto","slug":"vollkorn-spaghetti-mit-pre-workout-rote-bete-pesto","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vollkorn-spaghetti-mit-pre-workout-rote-bete-pesto-main-v2.png","totalTime":22,"calories":480,"protein":14,"authorName":"SmarTasty","likes":0}],"total":208,"offset":144,"limit":24,"q":null,"topic":null,"hasMore":true}