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Creamy Jerusalem Artichoke and Parsnip Soup from the cookbook “Tierschutz geniessen,” p. 44.
© Courtesy of Jan Wischnewski, NeunZehn Verlag

Raw Creamy Jerusalem Artichoke and Parsnip Soup

Ø 4.0 of 2 ratings.
20min
Preparation Time
easy
This raw vegan, creamy Jerusalem artichoke and parsnip soup with hazelnut milk is a nutty and flavorsome soup that is ideal for the cooler months of the year. Water 81.8%  71
Macronutrient carbohydrates 70.82%
/09
Macronutrient proteins 9.19%
/20
Macronutrient fats 19.99%
  LA (1.6g) 6:1 (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) 1.58 g to essential alpha-linolenic acid (ALA) 0.28 g = 5.68:1.
Ratio Total omega-6 = 1.58 g to omega-3 fatty acids Total = 0.28 g = 5.68:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

181 kCal

Sweet Potato Coconut Poppers with Mango Salad from the cookbook “Vegan Schnell Schnell,” p. 161.
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag

Sweet Potato Coconut Poppers with Mango Salad

Ø 4.0 of 2 ratings.
40min
Preparation Time
medium
To make these delicious sweet potato coconut poppers with mango salad, you will need unripe mango, cilantro (or Thai basil), and lemongrass. Water 70.3%  64
Macronutrient carbohydrates 63.65%
/08
Macronutrient proteins 8.04%
/28
Macronutrient fats 28.31%
  LA (6.1g) 6:1 (1.1g) 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) 6.06 g to essential alpha-linolenic acid (ALA) 1.1 g = 5.52:1.
Ratio Total omega-6 = 6.06 g to omega-3 fatty acids Total = 1.1 g = 5.52:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

792 kCal

Salted Lime Plantain Tacos from the cookbook “Vegan Mexico,” by Jason Wyrick, p. 86.
© Courtesy of Jason Wyrick, Unimedica Verlag

Salted Lime Plantain Tacos

Ø 3.0 of 1 rating.
30min
Preparation Time
easy
Salted Lime Plantain Tacos are served with corn tortillas, red cabbage, and salsa verde. You can grill or pan-fry the plantains. Water 66.4%  67
Macronutrient carbohydrates 66.79%
/10
Macronutrient proteins 9.59%
/24
Macronutrient fats 23.62%
  LA (3.4g) 9:1 (0.4g) 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) 3.35 g to essential alpha-linolenic acid (ALA) 0.39 g = 8.57:1.
Ratio Total omega-6 = 3.35 g to omega-3 fatty acids Total = 0.39 g = 8.58:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

431 kCal

Original photo of Christmas Eve Salad from the cookbook “Vegan Mexico,” by Jason Wyrick, p. 147.
© Courtesy of Jason Wyrick, Unimedica Verlag

Christmas Eve Salad with Red Beets, Arugula, and Jicama

Ø 5.0 of 1 rating.
20min
Preparation Time
   30min
Time required incl. waiting, preparation and cooking time
easy
This eye-catching salad contains red beets, arugula, oranges, jicama, and plantains. In Mexico, it is traditionally served on Christmas Eve. Water 84.0%  80
Macronutrient carbohydrates 80.35%
/10
Macronutrient proteins 10.38%
/09
Macronutrient fats 9.27%
  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.

201 kCal

Vegan bolognese from the cookbook “Und was isst du dann?” by D. Ficicioglu and F. Bork, page 144
© Courtesy of Rezept: Deniz Ficicioglu, Felix Bork, Fotographie: Eric Dannebaum, Eichborn Verlag - Bastei Lübbe AG

Vegan Bolognese with Carrots, Mushrooms, and Rhubarb

Ø 4.0 of 1 rating.
30min
Preparation Time
easy
Our vegan Bolognese is not only made from carrots and mushrooms, it also contains rhubarb. You can enjoy it with the pasta of your choice and fresh herbs Water 84.0%  51
Macronutrient carbohydrates 51.16%
/11
Macronutrient proteins 11.01%
/38
Macronutrient fats 37.83%
  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.

183 kCal

Raw Sprouted Salad from “Fresh Vegan Kitchen” by D. & C. Bailey, p. 78
© Courtesy of Pavilion Books Company Ltd, Pavilion Books Company Ltd

Raw Sprouted Salad with Red Cabbage and Red Beets

Ø 5.0 of 1 rating.
15min
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.


This raw sprouted salad with red cabbage and red beets is fresh, crisp, and nutritious. It tastes great served with raw crackers and spreads. Water 81.4%  56
Macronutrient carbohydrates 56.38%
/13
Macronutrient proteins 12.84%
/31
Macronutrient fats 30.78%
  LA (11.1g) 4:1 (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) 11.08 g to essential alpha-linolenic acid (ALA) 3.03 g = 3.65:1.
Ratio Total omega-6 = 11.08 g to omega-3 fatty acids Total = 3.03 g = 3.65:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

400 kCal

Pho with Pak Choi, Edamame and Brown Rice Noodles from “Wholefood Heaven in a Bowl,” p. 59
© Courtesy of Haarala Hamilton, Pavilion Books Company Ltd

Pho with Pak Choi, Edamame and Brown Rice Noodles

Ø 5.0 of 1 rating.
50min
Preparation Time
   65min
Time required incl. waiting, preparation and cooking time
easy
This version of pho with pak choi, edamame, and brown rice noodles is amazingly delicious, with the added bonus that it doesn’t contain any meat or fish sauce. Water 92.0%  69
Macronutrient carbohydrates 69.29%
/22
Macronutrient proteins 21.54%
/09
Macronutrient fats 9.17%
  LA (1.1g) 2:1 (0.5g) 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) 1.1 g to essential alpha-linolenic acid (ALA) 0.51 g = 2.16:1.
Ratio Total omega-6 = 1.1 g to omega-3 fatty acids Total = 0.51 g = 2.16:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

389 kCal

Instant Vegetable Broth from “Die Kleinschmeckerin” by Vanessa von Hilchen, p. 29
© Courtesy of Chiara Doveri, Gräfe und Unzer Verlag

Instant Vegetable Broth with Carrots, Celery, and Leek

Ø 4.0 of 1 rating.
30min
Preparation Time
   180min
Time required incl. waiting, preparation and cooking time
easy
This Instant Vegetable Broth with Carrots, Celery, and Leek is a delicious base for soups and can be stored up to a year. Ingredients can be varied as desired. Water 87.4%  85
Macronutrient carbohydrates 85.45%
/12
Macronutrient proteins 12.18%
/02
Macronutrient fats 2.37%
  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.

32 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

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