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Sun-Dried Tomato Tart with Zucchini Hummus from the blog “This Rawsome Vegan Life.”
© Courtesy of Emily von Euw, This Rawsome Vegan Life

Sun-Dried Tomato Tart with Zucchini Hummus

Ø 3.0 of 1 rating.
30min
Preparation Time
   150min
Time required incl. waiting, preparation and cooking time
easy
This Sun-Dried Tomato Tart with Zucchini Hummus has a crust made from walnuts and sun-dried tomatoes and is a fresh, raw vegan version of a traditional quiche. Water 50.5%  40
Macronutrient carbohydrates 39.72%
/21
Macronutrient proteins 21.47%
/39
Macronutrient fats 38.8%
  LA (16.6g) 10:1 (1.7g) 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) 16.59 g to essential alpha-linolenic acid (ALA) 1.68 g = 9.9:1.
Ratio Total omega-6 = 16.59 g to omega-3 fatty acids Total = 1.68 g = 9.9:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

506 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

Photo of the original recipe for Stuffed Mushrooms from the cookbook  “Rohvegan” (Raw vegan), p. 70
© Courtesy of Compassion Media

Healthy Stuffed Mushrooms with Almonds and Dried Tomatoes

Ø 5.0 of 1 rating.
15min
Preparation 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.


This raw vegan recipe for healthy stuffed mushrooms with pesto made from almonds and dried tomatoes is easy to make and requires just a few ingredients. Water 63.1%  38
Macronutrient carbohydrates 37.58%
/20
Macronutrient proteins 19.55%
/43
Macronutrient fats 42.87%
  LA (6.2g) 5:1 (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) 6.15 g to essential alpha-linolenic acid (ALA) 1.29 g = 4.79:1.
Ratio Total omega-6 = 6.16 g to omega-3 fatty acids Total = 1.29 g = 4.79:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

365 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

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

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

Japanese Miso Soup (Japanische Misosuppe) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Japanese Miso Soup with Zucchini and Carrots

Ø 3.5 of 2 ratings.
20min
Preparation Time
   30min
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.


Miso soup is a traditional Japanese dish. Its unique flavor comes from the fermented soybean paste (miso) and here with with zucchini and carrots. Water 94.7%  68
Macronutrient carbohydrates 67.64%
/26
Macronutrient proteins 25.74%
/07
Macronutrient fats 6.62%
  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.

71 kCal

Chicory Salad with Figs (Chicorée-Feigensalat) from the cookbook “Rohkost” (Raw food)
© Courtesy of Neun Zehn Verlag

Chicory Salad with Figs with blanched Celery and Avocados

Ø 4.8 of 4 ratings.
15min
Preparation Time
easy
The combination of the slightly bitter chicory and sweet figs plus blanched celery and avocados give this salad an exquisite flavor. Water 84.7%  47
Macronutrient carbohydrates 46.5%
/10
Macronutrient proteins 9.69%
/44
Macronutrient fats 43.8%
  LA (14.1g) 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) 14.06 g to essential alpha-linolenic acid (ALA) 2.77 g = 5.07:1.
Ratio Total omega-6 = 14.08 g to omega-3 fatty acids Total = 2.77 g = 5.08:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

490 kCal

Chocolate Chia Cupcakes with Fruit (Schoko-Chia-Cupcakes mit Früchten) from the cookbook “Vegan Detox”, p. 69
© Courtesy of Neun Zehn Verlag

Chocolate Chia Cupcakes with Fruit

Ø 4.0 of 1 rating.
30min
Preparation Time
   70min
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.


These Chocolate Chia Cupcakes are a wonderful combination of healthy and delicious ingredients. The fruit gives these cupcakes a sweet flavor. Water 60.1%  66
Macronutrient carbohydrates 65.57%
/10
Macronutrient proteins 9.8%
/25
Macronutrient fats 24.63%
  LA (3.1g) 3:1 (1.2g) 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) 3.12 g to essential alpha-linolenic acid (ALA) 1.24 g = 2.51:1.
Ratio Total omega-6 = 3.12 g to omega-3 fatty acids Total = 1.24 g = 2.51:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

337 kCal

“Apple Bread” (Apfelbrot) from “Regionale Winterküche- soja- und weizenfrei, vegan” (Regional winter cuisine) p. 121
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Apple Bread with Nuts and Cranberries

Ø 4.3 of 3 ratings.
30min
Preparation Time
   14h
Time required incl. waiting, preparation and cooking time
easy
This delicious, moist apple bread with almonds, nuts, cranberries, apple juice, and apricots can be served either for breakfast, with tea, or as a snack. Water 43.4%  76
Macronutrient carbohydrates 75.93%
/09
Macronutrient proteins 9.24%
/15
Macronutrient fats 14.83%
  LA (3.8g) 6:1 (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) 3.81 g to essential alpha-linolenic acid (ALA) 0.59 g = 6.42:1.
Ratio Total omega-6 = 3.81 g to omega-3 fatty acids Total = 0.59 g = 6.42:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

357 kCal