{"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":"b128bfe2-ed6c-42f6-884e-02105b6f3797","title":"Proteinreiche 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