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Erb Muesli with Rolled Oats contains high levels of natural omega-3. Prepared for two.
© CC-by-sa 2.0, Ernst Erb, Stiftung G+E

Erb Muesli with Rolled Oats

Ø 5.0 of 1 rating.
12min
Preparation Time
easy

This recipe is especially healthy as it contains only natural ingredients that haven't been processed and these are in a relatively ideal combination for our dietary needs.


Erb Muesli with Rolled Oats is a vegan (lactose-free), raw muesli. It serves as an especially healthy breakfast and is a good “bread replacement.” Water 75.7%  79
Macronutrient carbohydrates 79.41%
/11
Macronutrient proteins 10.75%
/10
Macronutrient fats 9.84%
  LA (3g) 1:1 (3.1g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 3.05 g to essential alpha-linolenic acid (ALA) 3.12 g = 0.98:1.
Ratio Total omega-6 = 3.05 g to omega-3 fatty acids Total = 3.13 g = 0.98:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

467 kcal

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce on a white plate.
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce

Ø 5.0 of 3 ratings.
15min
Preparation Time
   25min
Time required incl. waiting, preparation and cooking time
medium
These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food. Water 67.9%  56
Macronutrient carbohydrates 56.2%
/09
Macronutrient proteins 9.38%
/34
Macronutrient fats 34.42%
  LA (2g) !:0 (0.1g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 2 g and almost no alpha-linolenic acid (ALA).

403 kcal

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

Savory Pea Pancakes with Chili Pepper and Parsley

Ø 5.0 of 3 ratings.
12min
Preparation Time
   20min
Time required incl. waiting, preparation and cooking time
medium
Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry. Water 77.9%  68
Macronutrient carbohydrates 68.02%
/21
Macronutrient proteins 21.37%
/11
Macronutrient fats 10.61%
  LA (1.2g) 6:1 (0.2g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 1.15 g to essential alpha-linolenic acid (ALA) 0.18 g = 6.47:1.
Ratio Total omega-6 = 1.15 g to omega-3 fatty acids Total = 0.18 g = 6.47:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

351 kcal

Stuffed Eggplant with Nut and Pomegranate Filling (Gefüllte Auberginen mit Nuss-Granatapfelfüllung) from Vegan Oriental (East Asian vegan cuisine), p. 37
© Courtesy of Neun Zehn Verlag

Stuffed Eggplant with Nut and Pomegranate Filling

Ø 3.0 of 1 rating.
80min
Preparation Time
medium

Although this recipe is vegan, it is not particularly healthy as it contains either too much oil or salt, or other ingredients in amounts that could be harmful to our health if consumed regularly over a longer period of time.

The amount of fat in this recipe is shown to the right (last number after the second slash), and the amount of salt is listed at the bottom of the first table. Click on the individual entries in the third table to read more about the essential fatty acids.


Stuffed Eggplant with Nut and Pomegranate Filling is a delicious and hearty Iranian dish. Water 70.2%  30
Macronutrient carbohydrates 29.72%
/15
Macronutrient proteins 14.86%
/55
Macronutrient fats 55.41%
  LA (48g) 4:1 (11.4g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 48.01 g to essential alpha-linolenic acid (ALA) 11.4 g = 4.21:1.
Ratio Total omega-6 = 48.01 g to omega-3 fatty acids Total = 11.4 g = 4.21:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

957 kcal

Nettle and Potato Soup from the cookbook “Hier & jetzt vegan” (Vegan here & now)
© Courtesy of Florian Bolk (LE SCHICKEN) für "Hier und jetzt vegan", Südwest-Verlag München

Nettle and Potato Soup with Vegan Stock and Carrots

Ø 3.3 of 3 ratings.
35min
Preparation Time
   75min
Time required incl. waiting, preparation and cooking time
medium

Although this recipe is vegan, it is not particularly healthy as it contains either too much oil or salt, or other ingredients in amounts that could be harmful to our health if consumed regularly over a longer period of time.

The amount of fat in this recipe is shown to the right (last number after the second slash), and the amount of salt is listed at the bottom of the first table. Click on the individual entries in the third table to read more about the essential fatty acids.


This nettle and potato soup calls for vegan stock. You can either make homemade stock in advance or purchase a store-bought variety. Water 90.5%  51
Macronutrient carbohydrates 51.5%
/08
Macronutrient proteins 7.64%
/41
Macronutrient fats 40.86%
  LA (4.1g) 4:1 (0.9g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 4.07 g to essential alpha-linolenic acid (ALA) 0.92 g = 4.41:1.
Ratio Total omega-6 = 4.07 g to omega-3 fatty acids Total = 0.92 g = 4.41:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

262 kcal

Quinoa Muesli (Quinoa-Nussmüsli) from the cookbook “Kick it vegan!”
© Courtesy of Neun Zehn Verlag

Quinoa Nut Muesli with Soy Milk and Hazelnuts

Ø 4.0 of 1 rating.
20min
Preparation Time
easy
"Quinoa Nut Muesli with Soy Milk and Hazelnuts" is a good way to use cooked quinoa. See also a raw food version under “Alternative preparation”. Water 78.5%  57
Macronutrient carbohydrates 56.92%
/19
Macronutrient proteins 19.08%
/24
Macronutrient fats 24%
  LA (4.6g) 7:1 (0.7g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 4.58 g to essential alpha-linolenic acid (ALA) 0.67 g = 6.87:1.
Ratio Total omega-6 = 4.58 g to omega-3 fatty acids Total = 0.68 g = 6.73:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

486 kcal

“Papaya a la Mexicana” from the cookbook “Raw Soul Food,” p. 23 by Julia Lechner and Anton Teichmann
© Courtesy of Eugen Ulmer Verlag

Papaya a la Mexicana with avocados

Ø 4.7 of 3 ratings.
15min
Preparation Time
easy
This fruity papaya salad is not only refreshing and delicious but also very healthy thanks to the combination of essential fatty acids and vitamins it contains. Water 87.5%  68
Macronutrient carbohydrates 67.52%
/08
Macronutrient proteins 7.67%
/25
Macronutrient fats 24.81%
  LA (2.5g) 8:1 (0.3g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 2.48 g to essential alpha-linolenic acid (ALA) 0.31 g = 7.94:1.
Ratio Total omega-6 = 2.5 g to omega-3 fatty acids Total = 0.31 g = 8:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

403 kcal

Vegan Almond “Cheese” (Queso vegano de Almendras) from the cookbook “Vegane Tapas” page 8
© Courtesy of Neun Zehn Verlag

Vegan Almond “Cheese” with Garlic Powder

Ø 4.5 of 2 ratings.
20min
Preparation Time
   140min
Time required incl. waiting, preparation and cooking time
easy
Vegan almond “cheese” with garlic powder is as satisfying as dairy cheese and is also a good choice for cheese connoisseurs who are net yet eating a vegan diet. Water 71.9%  33
Macronutrient carbohydrates 32.62%
/20
Macronutrient proteins 20.27%
/47
Macronutrient fats 47.11%
  LA (3.2g) !:0 (0g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 3.16 g and almost no alpha-linolenic acid (ALA).

167 kcal

Zucchini Pasta with Vegetarian Quinoa Meatballs (Zucchini-Pasta mit fleischlosen Fleischbällchen aus Quinoa) from the cookbook “Choosing Raw“, p. 213
© Courtesy of Hannah Kaminsky, Narayana Verlag GmbH / Unimedica Verlag

Zucchini Pasta with Vegetarian Quinoa Meatballs

Ø 4.7 of 3 ratings.
50min
Preparation Time
   100min
Time required incl. waiting, preparation and cooking time
medium
This zucchini pasta with cooked quinoa “meatballs” and raw zucchini noodles and marinara sauce is just like a traditional Italian home-style dish. Water 73.9%  74
Macronutrient carbohydrates 73.63%
/17
Macronutrient proteins 17.36%
/09
Macronutrient fats 9.01%
  LA (1.8g) 11:1 (0.2g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 1.81 g to essential alpha-linolenic acid (ALA) 0.17 g = 11:1.
Ratio Total omega-6 = 1.81 g to omega-3 fatty acids Total = 0.18 g = 9.92:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

313 kcal

Empedrado Murciano — Rice Dish from Murcia (Empedrado murciano) from the cookbook “Vegan Spanien,” p. 151
© Courtesy of Neun Zehn Verlag

Rice Dish from Murcia with Saffron

Ø 4.0 of 2 ratings.
30min
Preparation Time
   45min
Time required incl. waiting, preparation and cooking time
medium

This recipe is especially healthy as it contains only natural ingredients that haven't been processed and these are in a relatively ideal combination for our dietary needs.


“Empedrado murciano” is a typical Spanish rice dish that is common in the Murcia region. It has a unique flavor thanks to the spices smoked paprika and saffron. Water 73.6%  85
Macronutrient carbohydrates 84.81%
/12
Macronutrient proteins 11.59%
/04
Macronutrient fats 3.59%
  LA (0.6g) 4:1 (0.2g) ALA

Omega-6 ratio to omega-3 fatty acids should not exceed a total of 5:1. Link to explanation.

Here, essential linolenic acid (LA) 0.61 g to essential alpha-linolenic acid (ALA) 0.16 g = 3.9:1.
Ratio Total omega-6 = 0.61 g to omega-3 fatty acids Total = 0.16 g = 3.9:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

552 kcal