{"meta":{"title":"Vegane Low-FODMAP-Rezepte","h1":"Vegane Low-FODMAP-Rezepte","description":"Vegane Low-FODMAP-Rezepte: Porridge, Gemüsesuppen mit Hirse, Bowls mit festem Tofu, Kartoffelknödel und Gebäck – ohne Zwiebeln, Knoblauch und Weizen.","tags":["vegan"],"count":175,"listHeading":"Vegane FODMAP-arme Rezepte","intro":null,"answer":"Eiweiß kommt hier aus festem Tofu, Tempeh, Erdnüssen, Quinoa, Hanfsamen und Kürbiskernen. Hülsenfrüchte, Seidentofu, Zwiebeln, Knoblauch, Weizen und Honig lässt unsere Low-FODMAP-Regel weg, Haferflocken zählen bis 50 g pro Portion. Was du verträgst, ist individuell.","topics":[],"faqs":[{"q":"Wie bekomme ich vegan und Low-FODMAP genug Eiweiß?","a":"Mit festem Tofu, Tempeh, Quinoa, Erdnüssen, Hanfsamen und Kürbiskernen. Laut den Daten der Monash University sind auch kleine Mengen Linsen oder Kichererbsen aus der Dose oft verträglich, gut abgespült – unsere Regel lässt Hülsenfrüchte trotzdem ganz weg."},{"q":"Welcher Pflanzendrink ist FODMAP-arm?","a":"Laut den Monash-Daten Mandel- und Reisdrink sowie Sojadrink aus Sojaprotein, nicht aus ganzen Sojabohnen. Haferdrink ist nur in kleineren Mengen FODMAP-arm."},{"q":"Wie werden die Rezepte eingestuft?","a":"Nach festen Regeln, orientiert an den Monash-Daten: Zutaten mit vielen FODMAPs schließen ein Rezept aus, bei manchen zählt die Menge pro Portion. Eine Zertifizierung ist das nicht, und eine ernährungstherapeutische Begleitung ersetzt es nicht."}],"related":[{"slug":"fodmap-vegetarische-rezepte","title":"FODMAP-arme vegetarische Rezepte"},{"slug":"fodmap-snacks","title":"Low-FODMAP-Snacks"},{"slug":"reizdarm-rezepte","title":"Rezepte bei Reizdarm"},{"slug":"fodmap-fruehstueck","title":"FODMAP-armes Frühstück"},{"slug":"fodmap-abendessen","title":"Low-FODMAP Mittag- und Abendessen"},{"slug":"vegane-meal-prep-rezepte","title":"Vegane Meal Prep Rezepte"}],"ratgeber":[{"path":"/ratgeber/artikel/fodmap-diaet-anleitung","label":"FODMAP-Diät: Anleitung in 3 Phasen"}]},"recipes":[{"id":"6a0267f2-6ba3-43e4-9b06-667bfa3243f2","title":"Veganer goldener 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