{"meta":{"title":"High Protein vegane Rezepte","h1":"Vegane High-Protein-Rezepte mit Tofu, Tempeh und Linsen","description":"Vegane Rezepte mit mindestens 20 g Eiweiß pro Portion: mit Tofu, Tempeh, Linsen, Edamame, Bohnen und Seitan – Pfannen, Currys, Bowls und Suppen.","tags":["high_protein","vegan"],"count":144,"listHeading":"Alle veganen High-Protein-Rezepte","intro":null,"answer":"Jedes Rezept hier ist vegan und trägt unser High-Protein-Etikett, also mindestens 20 g Eiweiß pro Portion und mindestens 20 % der Kalorien aus Eiweiß. Das Eiweiß kommt vor allem aus Tofu, Tempeh, Seitan, Linsen, Bohnen und Edamame. Hülsenfrüchte und Getreide zusammen ergänzen sich gut.","topics":[{"q":"tofu","chip":"Tofu","heading":"Mit Tofu","text":"Knusprig aus dem Airfryer, als Rührtofu oder im Curry.","count":54,"recipes":[{"slug":"frische-sommerrollen-mit-tofu-und-erdnussdip","title":"Frische Sommerrollen mit Tofu und Erdnussdip","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/frische-sommerrollen-mit-tofu-und-erdnussdip-main-sun1.webp","prepTime":25,"cookTime":10,"calories":340},{"slug":"cremige-tomaten-kokos-suppe-mit-tofu","title":"Cremige Tomaten-Kokos-Suppe mit Tofu","image":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-tomaten-kokos-suppe-mit-tofu-main-sun1.webp","prepTime":10,"cookTime":15,"calories":400},{"slug":"vegane-soba-nudelpfanne-mit-tofu-pak-choi-und-cashews","title":"Vegane Soba-Nudelpfanne mit Tofu, Pak Choi und 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Zusammen mit Vollkorn, Nüssen oder Samen ergänzen sich die Eiweißbausteine über den Tag."},{"q":"Wie viel Eiweiß haben Tofu und Tempeh?","a":"Fester Tofu hat je nach Sorte 12 bis 17 g Eiweiß pro 100 g, Tempeh rund 19 g, Seitan 25 g und mehr. Gekochte Linsen bringen etwa 9 g mit, Edamame rund 11 g."},{"q":"Worauf achte ich bei veganer Ernährung noch?","a":"Vitamin B12 musst du ergänzen, außerdem lohnt ein Blick auf Jod, Eisen, Zink, Calcium und Omega-3. Mehr dazu auf der Seite zur veganen Ernährung."}],"related":[{"slug":"high-protein-vegetarische-rezepte","title":"High Protein vegetarische Rezepte"},{"slug":"vegane-meal-prep-rezepte","title":"Vegane Meal Prep Rezepte"},{"slug":"tofu-rezepte","title":"Tofu-Rezepte"},{"slug":"high-protein-meal-prep-rezepte","title":"High Protein Meal Prep Rezepte"},{"slug":"linsen-rezepte","title":"Linsen-Rezepte"}],"ratgeber":[{"path":"/ernaehrungswissen/vegane-ernaehrung","label":"Vegane Ernährung"},{"path":"/ratgeber/artikel/beste-vegane-proteinquellen","label":"Die besten veganen Proteinquellen"}]},"recipes":[{"id":"dc8df9cd-d3b2-4bfc-97a3-f026c8112d2e","title":"Vegane mediterrane Linsensuppe mit Kurkuma und 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