{"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":"669af017-c3bd-4902-a819-c2258d29cacc","title":"Veganer Ingwer-Zitronen-Saft","slug":"veganer-ingwer-zitronen-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-ingwer-zitronen-saft-main-sun1.webp","totalTime":5,"calories":24,"protein":1,"authorName":"SmarTasty","likes":0},{"id":"5c43e8e0-6d83-4b91-8621-c018df02cd35","title":"Veganer Blaubeer-Spinat-Smoothie","slug":"veganer-blaubeer-spinat-smoothie","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-blaubeer-spinat-smoothie-main-sun1.webp","totalTime":5,"calories":150,"protein":3,"authorName":"SmarTasty","likes":0},{"id":"59a284e0-6167-4de4-8596-8beef854ff59","title":"Low-Carb Kohlrabi-Pommes aus dem Ofen","slug":"low-carb-kohlrabi-pommes-aus-dem-ofen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-kohlrabi-pommes-aus-dem-ofen-main-sun1.webp","totalTime":30,"calories":180,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"569d910f-d6b8-42c9-b161-43ed439496ee","title":"Veganes Amaranth-Porridge mit wilden Blaubeeren","slug":"veganes-amaranth-porridge-mit-wilden-blaubeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-amaranth-porridge-mit-wilden-blaubeeren-main-sun1.webp","totalTime":20,"calories":380,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"536aa558-5257-482d-97a7-1e62aa96af1c","title":"Veganes gebackenes Beeren-Hafer-Porridge","slug":"gebackenes-beeren-hafer-porridge","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackenes-beeren-hafer-porridge-main-sun1.webp","totalTime":40,"calories":320,"protein":9,"authorName":"SmarTasty","likes":0},{"id":"456c8c01-7cf0-40ea-a4d5-c0478edc8060","title":"Schneller Ananas-Kurkuma-Ingwer-Saft","slug":"schneller-ananas-kurkuma-ingwer-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schneller-ananas-kurkuma-ingwer-saft-main-sun1.webp","totalTime":10,"calories":80,"protein":1,"authorName":"SmarTasty","likes":0},{"id":"45589c2d-b787-4109-9b69-4586b6865a25","title":"Vegane Walnuss-Makronen mit Aquafaba und Zimt","slug":"vegane-walnuss-makronen-mit-aquafaba-und-zimt","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-walnuss-makronen-mit-aquafaba-und-zimt-main.webp","totalTime":50,"calories":193,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"36d3cf21-ea29-485a-887f-04a662c21910","title":"Keto Erdnussbutter-Fudge","slug":"keto-erdnussbutter-fudge","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/keto-erdnussbutter-fudge-main-sun1.webp","totalTime":10,"calories":142,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"35832c17-d2e4-4706-bc9b-14740c47fc08","title":"Veganer Himbeer-Hanf-Pudding","slug":"veganer-himbeer-hanf-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-himbeer-hanf-pudding-main-sun1.webp","totalTime":10,"calories":290,"protein":12,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"28141862-2bb5-451a-bacd-b1fbf4a6122e","title":"Goldene Milch mit Kurkuma und Ingwer","slug":"goldene-milch-kurkuma-ingwer","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/goldene-milch-kurkuma-ingwer-main-sun1.webp","totalTime":15,"calories":150,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"262efa76-bf28-4c32-88be-f35ad50e4017","title":"Glutenfreier Quinoa-Erdbeer-Smoothie","slug":"glutenfreier-quinoa-erdbeer-smoothie","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/glutenfreier-quinoa-erdbeer-smoothie-main-sun1.webp","totalTime":5,"calories":210,"protein":6,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"22ff19de-ff38-4b41-8b39-078489be8f1d","title":"Veganer Kohlrabi-Rettich-Salat","slug":"veganer-kohlrabi-rettich-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-kohlrabi-rettich-salat-main-sun1.webp","totalTime":12,"calories":160,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"2016dbb3-1786-43dd-9ef6-ca0bc10c4c9d","title":"Goldene-Milch-Porridge mit Kurkuma und Heidelbeeren","slug":"goldene-milch-porridge-mit-kurkuma","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/goldene-milch-porridge-mit-kurkuma-main-sun1.webp","totalTime":15,"calories":340,"protein":8,"authorName":"SmarTasty","likes":0},{"id":"1f405ff5-5afc-4ec4-95c4-5ac48db0c0b4","title":"Sellerie-Petersilien-Saft","slug":"sellerie-petersilien-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/sellerie-petersilien-saft-main-sun1.webp","totalTime":10,"calories":35,"protein":2,"authorName":"SmarTasty","likes":0},{"id":"1cd5094a-4489-43d0-950a-38e46c0501db","title":"Vegane gebackene Aubergine mit Granatapfel und Minze","slug":"gebackene-aubergine-mit-granatapfel-und-minze","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackene-aubergine-mit-granatapfel-und-minze-main-sun1.webp","totalTime":40,"calories":280,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"173f71ea-3973-48dd-8cf3-6698c305450c","title":"Veganer Karotten-Orangen-Ingwer-Saft","slug":"sonniger-karotten-orangen-ingwer-saft","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/sonniger-karotten-orangen-ingwer-saft-main-sun1.webp","totalTime":10,"calories":120,"protein":2,"authorName":"SmarTasty","likes":0},{"id":"14230469-d26a-4f24-8ff8-a537f73730aa","title":"Vegane Amaranth-Riegel mit Schokolade","slug":"vegane-amaranth-riegel-mit-schokolade","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-amaranth-riegel-mit-schokolade-main-sun1.webp","totalTime":15,"calories":480,"protein":16,"authorName":"SmarTasty","likes":0},{"id":"1413d64a-419c-4197-8b8b-271148efaf44","title":"Vegane Pekannuss-Bites","slug":"vegane-pekannuss-bites","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-pekannuss-bites-main-sun1.webp","totalTime":15,"calories":580,"protein":6,"authorName":"SmarTasty","likes":0},{"id":"0ff75baa-694c-42b6-aa8b-280bd8c9cda2","title":"Hafermilch selber machen ohne Öl und Zuckerzusatz","slug":"hafermilch-selber-machen-ohne-oel-und-zuckerzusatz","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/hafermilch-selber-machen-ohne-oel-und-zuckerzusatz-main.webp","totalTime":10,"calories":47,"protein":2,"authorName":"SmarTasty","likes":0},{"id":"0b8124d7-6b3f-4ad0-a480-d4068a4a6c1e","title":"Chia-Beeren-Pudding mit Mandelmilch","slug":"fruchtiger-chia-beeren-pudding","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/fruchtiger-chia-beeren-pudding-main-sun1.webp","totalTime":10,"calories":132,"protein":4,"authorName":"SmarTasty","likes":0},{"id":"08446af3-2fc0-4536-b778-df706fe009d0","title":"Vegane Quinoa-Bowl mit gebratenem Tofu","slug":"vegane-quinoa-bowl-mit-gebratenem-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-quinoa-bowl-mit-gebratenem-tofu-main-sun1.webp","totalTime":35,"calories":480,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"07944024-6831-4268-89a8-7426be2544fd","title":"Porridge mit karamellisierten Bananen","slug":"basis-porridge-mit-karamellisierten-bananen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/basis-porridge-mit-karamellisierten-bananen-main-sun1.webp","totalTime":15,"calories":390,"protein":12,"authorName":"SmarTasty","likes":0},{"id":"0775ddf2-81d7-4806-9f74-b7e68d7ad2b1","title":"Haselnuss-Trüffel mit Schoko","slug":"haselnuss-trueffel-mit-schoko","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/haselnuss-trueffel-mit-schoko-main-sun1.webp","totalTime":15,"calories":150,"protein":3,"authorName":"SmarTasty","likes":0},{"id":"06b2b91d-181c-4327-ae75-ac5204560ddd","title":"Veganer Buchweizen-Kürbis-Salat","slug":"veganer-buchweizen-kuerbis-salat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-buchweizen-kuerbis-salat-main-sun1.webp","totalTime":35,"calories":410,"protein":12,"authorName":"SmarTasty","likes":0}],"total":175,"offset":48,"limit":24,"q":null,"topic":null,"hasMore":true}