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“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

Ravioli Wedges with Porcini Mushroom Filling (Rawioli-Ecken mit Steinpilzfüllung) from the cookbook “Raw Soul Food”, p. 61 by Julia Lechner and Anton Teichmann.
© Courtesy of Eugen Ulmer Verlag

Ravioli Wedges with Porcini Mushroom Filling

Ø 3.3 of 3 ratings.
25min
Preparation Time
   3h
Time required incl. waiting, preparation and cooking time
medium
This ravioli dish with porcini mushroom filling can be served as an appetizer or a side dish and is both delicious and an absolute eye-catcher. Water 65.6%  35
Macronutrient carbohydrates 34.91%
/14
Macronutrient proteins 13.79%
/51
Macronutrient fats 51.3%
  LA (4.1g) 21:1 (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) 4.12 g to essential alpha-linolenic acid (ALA) 0.2 g = 21:1.
Ratio Total omega-6 = 4.19 g to omega-3 fatty acids Total = 0.2 g = 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.

530 kcal

Fruit Balls (Fruchtkugeln) from the cookbook "Vegan regional saisonal” (Vegan regional seasonal) by Lisa Pfleger, p. 61
© Courtesy of Lisa Pfleger, Eugen Ulmer Verlag

Fruit Balls with Raisins, Nuts and Rolled Oats

Ø 4.0 of 2 ratings.
10min
Preparation Time
   30min
Time required incl. waiting, preparation and cooking time
easy
These nutritious fruit balls with raisins and rolled oats are perfect for people with a sweet tooth. They don’t contain any sugar and are also quite healthy. Water 36.0%  51
Macronutrient carbohydrates 51.27%
/12
Macronutrient proteins 11.82%
/37
Macronutrient fats 36.91%
  LA (4.4g) !: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) 4.39 g and almost no alpha-linolenic acid (ALA).

530 kcal

“Pumpkin Cappuccino Soup with Curry and Oat Cream” from the cookbook “Regional winter cuisine” (Regionale Winterküche) by Miriam Emme and Daniela Friedl, p. 40
© Courtesy of Miriam Emme, Eugen Ulmer Verlag

Pumpkin Cappuccino Soup with Curry, Ginger, and Oat Cream

Ø 4.0 of 2 ratings.
55min
Preparation Time
   75min
Time required incl. waiting, preparation and cooking time
easy
Just for the cold season, this pumpkin soup with curry, ginger, and oat cream is a delicious, light, and healthy dish with a touch of the exotic. Water 90.2%  63
Macronutrient carbohydrates 62.51%
/06
Macronutrient proteins 5.8%
/32
Macronutrient fats 31.69%
  LA (5.4g) !: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) 5.43 g and almost no alpha-linolenic acid (ALA).

283 kcal

Stuffed Tomatoes from the cookbook “Free your Food” by Larissa Häsler, p. 159
© Courtesy of Larissa Häsler, Narayana Verlag GmbH / Unimedica Verlag

Stuffed Tomatoes with Millet, Sun-Dried Tomatoes, and Olives

Ø 4.5 of 2 ratings.
45min
Preparation Time
medium
This delicious Italian version of stuffed tomatoes contains millet, sun-dried tomatoes, olives, and pine nuts and is a good source of vitamins and minerals. Water 80.3%  75
Macronutrient carbohydrates 75.34%
/14
Macronutrient proteins 14.45%
/10
Macronutrient fats 10.21%
  LA (2.3g) 19:1 (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) 2.33 g to essential alpha-linolenic acid (ALA) 0.12 g = 19:1.
Ratio Total omega-6 = 2.35 g to omega-3 fatty acids Total = 0.12 g = 19:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

335 kcal

Portobello Sausage on a white plate from the cookbook “everydayraw” by Matthew Kenney, p. 60
© Courtesy of Miha Matei, Narayana Verlag GmbH / Unimedica Verlag

Portobello Sausage with Eggplant and Umeboshi Paste

Ø 3.5 of 2 ratings.
40min
Preparation Time
   17h
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.


You can use portobellos as a delicious meat alternative. This portobello sausage with eggplant, umeboshi, almonds, and pumpkin seeds is packed with flavor. Water 61.3%  23
Macronutrient carbohydrates 22.67%
/26
Macronutrient proteins 25.73%
/52
Macronutrient fats 51.6%
  LA (11.2g) 106:1 (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) 11.24 g to essential alpha-linolenic acid (ALA) 0.11 g = 106:1.
Ratio Total omega-6 = 11.24 g to omega-3 fatty acids Total = 0.11 g = 106:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

473 kcal

Pineapple Mojito Green Smoothie from the cookbook “Simple Green Smoothies”, p. 147
© Courtesy of Lindsey Johnson, Narayana Verlag GmbH / Unimedica Verlag

Pineapple Mojito Green Smoothie

Ø 4.3 of 3 ratings.
10min
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 pineapple mojito uses isotonic coconut water as a base. It also contains kale, fresh mint, and tangy lime juice. Water 89.6%  89
Macronutrient carbohydrates 88.68%
/09
Macronutrient proteins 9.12%
/02
Macronutrient fats 2.21%
  LA (0.1g) 1:1 (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) 0.15 g to essential alpha-linolenic acid (ALA) 0.15 g = 1:1.
Ratio Total omega-6 = 0.15 g to omega-3 fatty acids Total = 0.15 g = 1:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

225 kcal

Sweet Potato Satay (Süßkartoffel-Saté) from the cookbook “Vegan Genial” by Josita Hartanto, p. 109
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag

Sweet Potato Satay with Spicy Peanut Sauce

Ø 3.5 of 2 ratings.
60min
Preparation Time
difficult

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.


The sweet and spicy peanut sauce pairs nicely with the sweet potato satay. Cilantro rice is the perfect accompaniment to this Asian delicacy. Water 62.7%  76
Macronutrient carbohydrates 75.8%
/08
Macronutrient proteins 8.47%
/16
Macronutrient fats 15.74%
  LA (4.5g) 29:1 (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) 4.54 g to essential alpha-linolenic acid (ALA) 0.16 g = 29:1.
Ratio Total omega-6 = 4.54 g to omega-3 fatty acids Total = 0.16 g = 29:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

714 kcal

Black Quinoa with Radicchio, Fennel, and Cremini Mushrooms from “Everyday Raw Detox,” p. 142
© Courtesy of Adrian Mueller, Narayana Verlag GmbH / Unimedica Verlag

Black Fall Quinoa with Radicchio, Fennel, and Mushrooms

Ø 4.5 of 2 ratings.
30min
Preparation Time
   50min
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.


With its sharp, bitter, and intense flavor, radicchio doesn’t only complement fennel and mushrooms, it also provides many valuable nutrients — as does quinoa. Water 86.0%  60
Macronutrient carbohydrates 60.09%
/16
Macronutrient proteins 16.34%
/24
Macronutrient fats 23.57%
  LA (4g) 20:1 (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) 4.02 g to essential alpha-linolenic acid (ALA) 0.2 g = 20:1.
Ratio Total omega-6 = 4.05 g to omega-3 fatty acids Total = 0.22 g = 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.

366 kcal

Herb and Caper Dumplings with Carrot Puree (Kräuter-Kapernklösschen mit Mohrrübenpüree) from the cookbook “Vegan Genial” by Josita Hartanto, p. 83
© Courtesy of Sebastian Happe Sinémus, Neun Zehn Verlag

Herb and Caper Dumplings with Carrot Puree and Wine Sauce

Ø 4.0 of 3 ratings.
60min
Preparation Time
   80min
Time required incl. waiting, preparation and cooking time
difficult
This recipe for herb and caper dumplings with carrot puree and white wine sauce is somewhat labor-intensive, but the results are well worth the effort. Water 78.8%  61
Macronutrient carbohydrates 61.09%
/18
Macronutrient proteins 18.06%
/21
Macronutrient fats 20.85%
  LA (6.1g) 8:1 (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) 6.06 g to essential alpha-linolenic acid (ALA) 0.75 g = 8.11:1.
Ratio Total omega-6 = 6.06 g to omega-3 fatty acids Total = 0.75 g = 8.12:1.
On average, we need about 2 g of LA and ALA per day from which a healthy body also produces EPA and DHA, etc.

591 kcal