{"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":[],"faqs":[{"q":"Wie komme ich vegan auf genug Eiweiß?","a":"Mit einer Eiweißquelle in jeder Mahlzeit: Tofu, Tempeh, Seitan, Linsen, Bohnen, Kichererbsen, Edamame oder Sojadrink. 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":"27ad35e0-7b0b-439e-8210-25e8b8342144","title":"Vegane Miso-Tempeh-Spieße","slug":"vegane-probiotische-miso-tempeh-spiesse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-probiotische-miso-tempeh-spiesse-main-sun1.webp","totalTime":25,"calories":290,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"265aa3c7-4ff6-46f2-80da-cf19fda64085","title":"Schnelle Edamame-Soba-Nudelbowl","slug":"schnelle-edamame-soba-nudelbowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/schnelle-edamame-soba-nudelbowl-main-sun1.webp","totalTime":25,"calories":370,"protein":20,"authorName":"SmarTasty","likes":0},{"id":"0dab2df4-fc51-4127-bc20-633e63198298","title":"Veganes Tempeh-Mango-Curry","slug":"veganes-tempeh-mango-curry","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-tempeh-mango-curry-main-sun1.webp","totalTime":35,"calories":480,"protein":25,"authorName":"SmarTasty","likes":0},{"id":"0b96986f-34d4-4f91-996b-3a8f8922d9c4","title":"Veganer Kurkuma-Linsen-Eintopf mit Spinat","slug":"kurkuma-linsen-eintopf-mit-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/kurkuma-linsen-eintopf-mit-spinat-main-sun1.webp","totalTime":35,"calories":380,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"0b079c05-0b24-444a-8e7b-b20a59d8d806","title":"Vegane Rote-Linsen-Bolognese","slug":"vegane-rote-linsen-bolognese","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-rote-linsen-bolognese-main-sun1.webp","totalTime":40,"calories":350,"protein":20,"authorName":"SmarTasty","likes":0,"appHide":"duplicate"},{"id":"09f70a31-55d6-4398-83af-c85816ada0e4","title":"Linsen-Pasta mit cremiger Avocado-Erbsen-Soße","slug":"cremige-avocado-erbsen-pasta-aus-proteinreichen-linsen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/cremige-avocado-erbsen-pasta-aus-proteinreichen-linsen-main-sun1.webp","totalTime":15,"calories":520,"protein":30,"authorName":"SmarTasty","likes":0},{"id":"0153255e-f18f-4df7-aa45-e1fe9b6d6a12","title":"Veganes Rührei aus Seidentofu mit Schnittlauch","slug":"veganes-ruehrei-aus-seidentofu-mit-schnittlauch","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-ruehrei-aus-seidentofu-mit-schnittlauch-main-sun1.webp","totalTime":15,"calories":250,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"fa890af3-b196-493e-8e6e-57eac9b99d29","title":"Veganer Maracuja-Sojajoghurt","slug":"veganer-maracuja-sojajoghurt","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-maracuja-sojajoghurt-main.png","totalTime":10,"calories":250,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"f710414b-5048-427c-b263-7d1a96352256","title":"Veganes Lupinen-Steak mit Schwarzwurzelpüree","slug":"veganes-lupinen-steak-mit-schwarzwurzelpueree","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-lupinen-steak-mit-schwarzwurzelpueree-main-p1.webp","totalTime":45,"calories":420,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"f5f8fce5-8f0d-4383-aa41-29db364f4387","title":"Erdnuss-Tofu-Spieße","slug":"clean-eating-erdnuss-tofu-spiesse","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/clean-eating-erdnuss-tofu-spiesse-main.png","totalTime":30,"calories":380,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"f42dac27-01e1-4313-a189-589d7d8a0b48","title":"Veganes Tempeh in Erdnuss-Tamarinden-Soße mit Vollkornreis","slug":"veganes-tempeh-erdnuss-tamarinden-sosse-vollkornreis","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-tempeh-erdnuss-tamarinden-sosse-vollkornreis-main.png","totalTime":40,"calories":485,"protein":26,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"f1dba946-be94-4367-a32d-8ebf54a3019b","title":"Gebackener Sesam-Tofu asiatisch mariniert","slug":"gebackener-sesam-tofu-asiatisch","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/gebackener-sesam-tofu-asiatisch-main.png","totalTime":40,"calories":360,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"ef66db08-84ad-4298-8abf-cd8dd69e938e","title":"Low-Carb Hanfsamen-Müsli mit Himbeeren","slug":"low-carb-hanfsamen-muesli-mit-himbeeren","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/low-carb-hanfsamen-muesli-mit-himbeeren-main-v2.png","totalTime":5,"calories":360,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"e8d6cc2e-e814-4857-90c4-f5cdcfa8cd0e","title":"Veganes Kokos-Tofu-Stir-Fry","slug":"veganes-kokos-tofu-stir-fry","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-kokos-tofu-stir-fry-main.png","totalTime":30,"calories":420,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"e1e9ece2-1997-45de-9e8a-a876cfb77c3a","title":"Vegane Erdnuss-Auberginen-Pfanne","slug":"vegane-erdnuss-auberginen-pfanne","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-erdnuss-auberginen-pfanne-main.png","totalTime":35,"calories":480,"protein":26,"authorName":"SmarTasty","likes":0},{"id":"dee320c2-ba3e-4341-ac42-11dad71228bd","title":"Veganer knuspriger Tofu in General-Tso-Sauce mit Brokkoli","slug":"veganer-knuspriger-tofu-in-general-tso-sauce-mit-brokkoli","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/knuspriger-tofu-in-general-tso-sauce-mit-brokkoli-main.png","totalTime":30,"calories":420,"protein":22,"authorName":"SmarTasty","likes":0},{"id":"dc627d80-250c-4f3b-83c9-b7e04956618e","title":"Veganer Räuchertofu-Burger","slug":"veganer-raeuchertofu-burger","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-raeuchertofu-burger-main-v2.png","totalTime":25,"calories":420,"protein":24,"authorName":"SmarTasty","likes":0},{"id":"db54fe97-72c9-4660-a143-97f216adceee","title":"Veganes Linsen-Dal mit Spinat","slug":"veganes-linsen-dal-mit-spinat","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-linsen-dal-mit-spinat-main.png","totalTime":35,"calories":440,"protein":22,"authorName":"SmarTasty","likes":0,"appHide":"data"},{"id":"da89c4bf-7b30-4040-9135-a118584a8bf0","title":"Vegane Erdnuss-Tempeh-Bowl","slug":"vegan-erdnuss-tempeh-bowl","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegan-erdnuss-tempeh-bowl-main.png","totalTime":30,"calories":430,"protein":26,"authorName":"SmarTasty","likes":0},{"id":"d91a7776-de27-4d79-8b89-a7db01b10fb6","title":"Vegane Kohlrabi-Pommes mit Tempeh-Spießen","slug":"vegane-kohlrabi-pommes-mit-tempeh-spiessen","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-kohlrabi-pommes-mit-tempeh-spiessen-main.png","totalTime":40,"calories":420,"protein":24,"authorName":"SmarTasty","likes":0,"appHide":"weak"},{"id":"d8dcf06d-d4cf-4234-bf51-d1293b69e140","title":"Veganes Lupinen-Geschnetzeltes","slug":"veganes-lupinen-geschnetzeltes","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-lupinen-geschnetzeltes-main.png","totalTime":35,"calories":520,"protein":32,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"d4178c6a-2476-40eb-9a5f-f287256b8f63","title":"Veganer Festtagsbraten aus Seitan mit Maronen-Füllung","slug":"veganer-festtagsbraten-aus-seitan-mit-maronen-fuellung","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganer-festtagsbraten-aus-seitan-mit-maronen-fuellung-main.webp","totalTime":105,"calories":288,"protein":36,"authorName":"SmarTasty","likes":0},{"id":"ca665bf2-e0ba-44bf-a1a1-0a064d28b492","title":"Veganes Matar Paneer mit Tofu","slug":"veganes-matar-paneer-mit-tofu","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/veganes-matar-paneer-mit-tofu-main.png","totalTime":35,"calories":340,"protein":20,"authorName":"SmarTasty","likes":0,"appHide":"niche"},{"id":"c9fc337b-1994-4ad9-9d86-f5dfdf109c9c","title":"Vegane Tom-Yum-Suppe mit Tofu, Champignons und Reisnudeln","slug":"vegane-tom-yum-suppe-mit-tofu-champignons-und-reisnudeln","imageUrl":"https://lucuzwlonkcxoqdfdbzl.supabase.co/storage/v1/object/public/smartasty-images/recipes/vegane-tom-yum-suppe-mit-tofu-champignons-und-reisnudeln-main.webp","totalTime":35,"calories":370,"protein":21,"authorName":"SmarTasty","likes":0}],"total":144,"offset":48,"limit":24,"q":null,"topic":null,"hasMore":true}