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Blueberry Smoothie Bowl with Bananas and Coconut Flakes from “Vegane Lieblingsrezepte,” p. 59
© Courtesy of Julia Vogel, Dachbuch Verlag

Blueberry Smoothie Bowl with Bananas and Coconut Flakes

Ø 5.0 of 1 rating.
10min
Preparation Time
   50min
Time required incl. waiting, preparation and cooking time
easy
This Blueberry Smoothie Bowl with Bananas and Coconut Flakes has a sweet, fruity flavor — without any added sugar. It also tastes great served with granola. Water 75.3%  77
Macronutrient carbohydrates 77.34%
/06
Macronutrient proteins 6.3%
/16
Macronutrient fats 16.36%
  LA (1.2g) 10:1 (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) 1.24 g to essential alpha-linolenic acid (ALA) 0.12 g = 10:1.
Ratio Total omega-6 = 1.24 g to omega-3 fatty acids Total = 0.12 g = 9.96:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

428 kcal

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

Healthy Nettle and Potato Soup with Vegan Stock and Carrots

Ø 4.0 of 1 rating.
35min
Preparation Time
   75min
Time required incl. waiting, preparation and cooking time
medium
This healthy nettle and potato soup calls for vegan stock. You can either make homemade stock in advance or purchase a store-bought variety. Water 92.5%  67
Macronutrient carbohydrates 67.44%
/09
Macronutrient proteins 8.52%
/24
Macronutrient fats 24.05%
  LA (1.5g) 2:1 (0.6g) 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) 1.47 g to essential alpha-linolenic acid (ALA) 0.62 g = 2.37:1.
Ratio Total omega-6 = 1.47 g to omega-3 fatty acids Total = 0.62 g = 2.37:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

172 kcal

Irresistible Risotto from the cookbook “Bosh!” by Henry Firth & Ian Theasby, p. 61
© Courtesy of Lizzie Mayson, Harper Collins Publishers

Irresistible Risotto with Kale and Macadamia Nuts

Ø 5.0 of 1 rating.
45min
Preparation Time
   75min
Time required incl. waiting, preparation and cooking time
medium
This Irresistible Risotto with kale, asparagus, green beans, peas, and macadamia nuts is bursting with flavor and healthy goodness. Water 81.8%  67
Macronutrient carbohydrates 67.01%
/10
Macronutrient proteins 10.39%
/23
Macronutrient fats 22.61%
  LA (1.2g) 4:1 (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) 1.19 g to essential alpha-linolenic acid (ALA) 0.27 g = 4.45:1.
Ratio Total omega-6 = 1.19 g to omega-3 fatty acids Total = 0.27 g = 4.45:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

465 kcal

Photo of the original recipe for Cauliflower with Oranges in Tahini Sauce from “Kick it vegan!”
© Courtesy of Neun Zehn Verlag

Healthy Cauliflower with Oranges and Cashews in Tahini Sauce

Ø 4.0 of 1 rating.
30min
Preparation Time
easy
The savory tahini sauce and fresh, healthy oranges complement each other perfectly in this recipe and ensure a full spectrum of vitamins and minerals. Water 81.1%  44
Macronutrient carbohydrates 44.42%
/17
Macronutrient proteins 16.86%
/39
Macronutrient fats 38.72%
  LA (14.7g) 5:1 (2.8g) 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) 14.71 g to essential alpha-linolenic acid (ALA) 2.84 g = 5.18:1.
Ratio Total omega-6 = 14.71 g to omega-3 fatty acids Total = 2.84 g = 5.18:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

453 kcal

Photo of the original recipe for Teriyaki Shish Kebabs from the cookbook “Rohkost” (Raw food)
© Courtesy of NeunZehn Verlag

Healthy Vegan Teriyaki Shish Kebabs with Sunflower Seeds

Ø 5.0 of 1 rating.
30min
Preparation Time
   12h
Time required incl. waiting, preparation and cooking time
difficult
These healthy vegan teriyaki shish kebabs with sunflower seeds can be combined with a wide variety of vegetables. Good alternative to traditional shish kebabs. Water 40.7%  40
Macronutrient carbohydrates 39.91%
/19
Macronutrient proteins 19.13%
/41
Macronutrient fats 40.96%
  LA (23.6g) 6:1 (3.8g) 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) 23.61 g to essential alpha-linolenic acid (ALA) 3.75 g = 6.29:1.
Ratio Total omega-6 = 23.61 g to omega-3 fatty acids Total = 3.76 g = 6.27:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

651 kcal

Autumnal Chestnut and Carrot Bisque from “Vegans Go Nuts,” p. 120
© Courtesy of Celine Steen und Joni Marie Newman, Quarto publishing group

Autumnal Chestnut and Carrot Bisque with Garam Masala

No rates.
30min
Preparation Time
   105min
Time required incl. waiting, preparation and cooking time
medium
Autumnal Chestnut and Carrot Bisque with Garam Fasala is a flavorful soup that is perfect for the colder months. Water 87.0%  81
Macronutrient carbohydrates 81.15%
/09
Macronutrient proteins 8.66%
/10
Macronutrient fats 10.19%
  LA : ALA

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

Values are too small to be relevant.

145 kcal

Recipe image: Pomegranate and Apple Tabouleh from the cookbook “Vegan Oriental,” p. 131.
© Courtesy of Neun Zehn Verlag

Pomegranate and Apple Tabouleh

Ø 4.0 of 1 rating.
15min
Preparation Time
   45min
Time required incl. waiting, preparation and cooking time
easy
Pomegranate and apple tabouleh (tabouli) is a hearty fruit salad that contains herbs and pine nuts and can be prepared raw. Water 75.4%  64
Macronutrient carbohydrates 64.42%
/07
Macronutrient proteins 7.08%
/29
Macronutrient fats 28.5%
  LA : ALA

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

Values are too small to be relevant.

199 kcal

No-Bake Strawberry Cake (Erdbeertorte aus dem Kühlschrank) from the cookbook Das vegane Kochbuch meiner Oma (My grandma’s vegan cookbook), p. 91
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

No-Bake Strawberry Cake

Ø 4.0 of 1 rating.
20min
Preparation Time
   8h
Time required incl. waiting, preparation and cooking time
easy

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 strawberry cake isn’t baked and can be prepared quickly from fresh strawberries and zwieback. Water 51.9%  62
Macronutrient carbohydrates 61.84%
/09
Macronutrient proteins 8.5%
/30
Macronutrient fats 29.66%
  LA (2.9g) 13:1 (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) 2.92 g to essential alpha-linolenic acid (ALA) 0.22 g = 13:1.
Ratio Total omega-6 = 2.92 g to omega-3 fatty acids Total = 0.22 g = 13:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

239 kcal

White Beans with Apples, Pears, and Fried Potatoes (Weiße Bohnen mit Apfel Birne und Bratkartoffel) from the cookbook “Das vegane Kochbuch meiner Oma” p. 57
© Courtesy of Udo Einenkel, Berlin für "Das vegane Kochbuch meiner Oma", Südwest-Verlag München

White Beans with Apples, Pears, and Fried Potatoes

Ø 4.0 of 2 ratings.
35min
Preparation Time
difficult
For this dish, the beans are first soaked in water overnight. In the cookbook, you will find a dandelion salad that complements the recipe well. Water 68.4%  70
Macronutrient carbohydrates 70.23%
/17
Macronutrient proteins 16.57%
/13
Macronutrient fats 13.2%
  LA (8.8g) 9:1 (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) 8.76 g to essential alpha-linolenic acid (ALA) 0.94 g = 9.35:1.
Ratio Total omega-6 = 8.76 g to omega-3 fatty acids Total = 0.94 g = 9.35:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

1'218 kcal

Raw Vegan Spinach Cream Soup with Pistachios from the cookbook "Rohessenz" (Raw essence), p. 40
© Courtesy of Neun Zehn Verlag

Raw Vegan Spinach Cream Soup with Pistachios

Ø 4.8 of 4 ratings.
10min
Preparation Time
easy
This wonderfully creamy and nourishing spinach cream soup with pistachios is a raw vegan dish that can be slightly warmed. Water 89.5%  35
Macronutrient carbohydrates 35.5%
/19
Macronutrient proteins 18.74%
/46
Macronutrient fats 45.77%
  LA : ALA

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

Values are too small to be relevant.

105 kcal