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easy

Spelt Bread from the cookbook “Lupine-Power” by Elisa Epping, p. 33

198 kCal
Water 50.3%
70
Macronutrient carbohydrates 70.21%
/24
Macronutrient proteins 24.25%
/06
Macronutrient fats 5.54%
Ω-6 (LA) 0.91 g
Ω-3 (ALA) 0.11 g

This bread made with spelt and lupine flour is both easy to prepare and delicious. You can vary the flavor by using your favorite plant-based milk.

Mushroom Burger with Lupine Flour and Grits

easy

Mushroom Burgers from the cookbook “Lupinen-Power” by Elisa Epping, p. 56

161 kCal
Water 82.8%
52
Macronutrient carbohydrates 51.75%
/40
Macronutrient proteins 40.11%
/08
Macronutrient fats 8.14%
Ω-6 (LA) 0.89 g
Ω-3 (ALA) 0.16 g

This mushroom burger with lupine flour and grits is a protein powerhouse and amazingly low in fat. Please note that the recipe is only for the patties.

Sweet and Spicy Pineapple Cucumber Gazpacho with Cilantro

easy

Pineapple Cucumber Gazpacho from “The Fully Raw Diet” by Kristina Carrillo-Bucaram, p. 149

224 kCal
Water 91.3%
89
Macronutrient carbohydrates 88.78%
/09
Macronutrient proteins 9.18%
/02
Macronutrient fats 2.04%
Ω-6 (LA) 0.32 g
Ω-3 (ALA) 0.09 g

This sweet and spicy pineapple cucumber gazpacho with cilantro tastes amazingly flavorful and is a refreshing low-calorie treat — perfect for a hot summer day.

Fully Raw Pad Thai with a Creamy, Fruity Sesame Dressing

easy

Fully Raw Pad Thai from “The Fully Raw Diet” by Kristina Carrillo-Bucaram, p. 209

379 kCal
Water 85.6%
57
Macronutrient carbohydrates 56.99%
/18
Macronutrient proteins 18.24%
/25
Macronutrient fats 24.77%
Ω-6 (LA) 7.5 g
Ω-3 (ALA) 0.28 g

The traditional version of pad thai has nothing on this Fully Raw Pad Thai. The sesame dressing and bright garnish give this dish the perfect final touch.

Sweet Potato Sage Raviolis with Sautéed Walnuts and Sage

medium

Sweet Potato Sage Raviolis from “Minimalist Baker’s Everday Baking” by Dana Schultz, p. 196

395 kCal
Water 49.8%
72
Macronutrient carbohydrates 72.1%
/13
Macronutrient proteins 12.6%
/15
Macronutrient fats 15.31%
Ω-6 (LA) 4.6 g
Ω-3 (ALA) 0.98 g

Homemade sweet potato sage raviolis with sautéed walnuts and sage take a bit of time and effort to prepare, but the taste factor is definitely worth it.

Broad Bean Stew with Dill Sauce and Turmeric

easy

Broad Bean Stew with Dill Sauce from the cookbook “Vegan Recipes from the Middle East”, page 33.

575 kCal
Water 66.7%
67
Macronutrient carbohydrates 67.08%
/26
Macronutrient proteins 25.97%
/07
Macronutrient fats 6.95%
Ω-6 (LA) 2.1 g
Ω-3 (ALA) 0.73 g

This broad bean stew gets its typical oriental flavor from the combination of fresh dill, garlic, turmeric, and lemon juice.

Thai Mango Salad with Peanut and Lemongrass Sauce

easy

Thai Mango Salad from the cookbook “Vegan Bible,” by by Marie Laforêt, p. 188

450 kCal
Water 76.6%
69
Macronutrient carbohydrates 68.89%
/10
Macronutrient proteins 10.06%
/21
Macronutrient fats 21.05%
Ω-6 (LA) 4.6 g
Ω-3 (ALA) 0.14 g

This Thai Mango Salad with Peanut and Lemongrass Sauce is a good way to use up leftover noodles and also a refreshing way to satisfy your hunger.

Fruity Carpaccio with Melon, Mango, and Carambola

easy

Fruity Carpaccio from the cookbook “Vegan Schnell Schnell” by Josita Hartanto, p. 43

470 kCal
Water 77.1%
61
Macronutrient carbohydrates 61.24%
/10
Macronutrient proteins 10.14%
/29
Macronutrient fats 28.62%
Ω-6 (LA) 11 g
Ω-3 (ALA) 1.6 g

This fruity and light carpaccio with melon, mango, and carambola is delicious when served with a flavorsome Thai dressing.

Sunday Brunch Rolls (Raw) with Almond Pulp and Flaxseed

easy

Sunday Brunch Rolls from the cookbook “Dörren in Rohkostqualität” by Ute Ludwig, p. 81

228 kCal
Water 52.3%
46
Macronutrient carbohydrates 46.1%
/16
Macronutrient proteins 15.56%
/38
Macronutrient fats 38.33%
Ω-6 (LA) 3.0 g
Ω-3 (ALA) 3.0 g

These tasty Sunday brunch rolls made with almond pulp and flaxseed are dehydrated instead of baked. Make sure to buy raw rolled oats that have not been steamed.

Cash-Mi Soup with Cashews, Algae, Ginger, and Turmeric

easy

Photo of the recipe for Cash-Mi Soup from “Rohkost Power for You” by Irina Pawassar, p. 20

603 kCal
Water 61.2%
34
Macronutrient carbohydrates 34.2%
/18
Macronutrient proteins 18.32%
/47
Macronutrient fats 47.48%
Ω-6 (LA) 10 g
Ω-3 (ALA) 0.12 g

This Asian Cash-Mi Soup with Cashews, Miso, Algae, Ginger, and Turmeric is very filling and tastes like the sea. Note the iodine content of the algae.