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easy

Erb muesli plus oat flakes with a ratio of omega6 to omega3 of 1:1! See ingredient tables.

467 kcal
Water 76%
79Macronutrient carbohydrates 79.41%/11Macronutrient proteins 10.75%/10Macronutrient fats 9.84%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 3.0 g
Ω-3 (ALA) 3.1 g

Erb Muesli with Rolled Oats is a vegan (lactose-free), raw muesli. It serves as an especially healthy breakfast and is a good “bread replacement.”

Cucumber Rolls with “Goat’s Cheese” and Mint Sauce

medium

403 kcal
Water 68%
56Macronutrient carbohydrates 56.2%/09Macronutrient proteins 9.38%/34Macronutrient fats 34.42%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.0 g
Ω-3 (ALA) 0.08 g

These Cucumber Rolls with “Goat’s Cheese” and Mint Sauce hold together surprisingly well. They are ideal as an appetizer or finger food.

Savory Pea Pancakes with Chili Pepper and Parsley

medium

Savory Pea Pancakes (Erbsenpfannkuchen) from the cookbook “Das vegane Kochbuch meiner Oma”

351 kcal
Water 78%
68Macronutrient carbohydrates 68.02%/21Macronutrient proteins 21.37%/11Macronutrient fats 10.61%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 1.2 g
Ω-3 (ALA) 0.18 g

Sun-dried chili peppers and parsley give the savory pea pancakes a special flair. We recommend trying the pancakes with curry.

Healthy Stuffed Mushrooms with Almonds and Dried Tomatoes

medium

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

365 kcal
Water 63%
38Macronutrient carbohydrates 37.58%/20Macronutrient proteins 19.55%/43Macronutrient fats 42.87%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 6.2 g
Ω-3 (ALA) 1.3 g

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.

Healthy Cauliflower with Oranges and Cashews in Tahini Sauce

easy

Photo of the original recipe for Cauliflower with Oranges in Tahini Sauce from “Kick it vegan!”

453 kcal
Water 81%
44Macronutrient carbohydrates 44.42%/17Macronutrient proteins 16.86%/39Macronutrient fats 38.72%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 15 g
Ω-3 (ALA) 2.8 g

The savory tahini sauce and fresh, healthy oranges complement each other perfectly in this recipe and ensure a full spectrum of vitamins and minerals.

Healthy Vegan Teriyaki Shish Kebabs with Sunflower Seeds

difficult

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

651 kcal
Water 41%
40Macronutrient carbohydrates 39.91%/19Macronutrient proteins 19.13%/41Macronutrient fats 40.95%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 24 g
Ω-3 (ALA) 3.8 g

These healthy vegan teriyaki shish kebabs with sunflower seeds can be combined with a wide variety of vegetables. Good alternative to traditional shish kebabs.

Healthy Stuffed Eggplant with Nut and Pomegranate Filling

medium

Photo of the original recipe for Stuffed Eggplant from “Vegan Oriental,” p. 37

558 kcal
Water 80%
52Macronutrient carbohydrates 52.26%/13Macronutrient proteins 12.62%/35Macronutrient fats 35.13%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 20 g
Ω-3 (ALA) 4.8 g

Stuffed Eggplant with Nut and Pomegranate Filling is an Iranian dish that is, healthy, hearty, and delicious.

Moroccan Pilaf with Pomegranate, Walnuts, and Chickpeas

easy

Maroccan Pilaf with Pomegranate Walnuts from “Vegans Go Nuts,” p. 85

404 kcal
Water 65%
65Macronutrient carbohydrates 64.68%/17Macronutrient proteins 16.9%/18Macronutrient fats 18.42%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 7.0 g
Ω-3 (ALA) 1.4 g

Spices like cumin and sumac give this Moroccan Pilaf with Pomegranate, Walnuts, and Chickpeas its delicious Asian flavor.

Autumnal Chestnut and Carrot Bisque with Garam Masala

medium

Autumnal Chestnut and Carrot Bisque from “Vegans Go Nuts,” p. 120

160 kcal
Water 87%
74Macronutrient carbohydrates 73.51%/09Macronutrient proteins 8.9%/18Macronutrient fats 17.59%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.1 g
Ω-3 (ALA) 0.07 g

Autumnal Chestnut and Carrot Bisque with Garam Fasala is a flavorful soup that is perfect for the colder months.

Sunday Brunch Rolls (Raw) with Almond Pulp and Flaxseed

easy

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

203 kcal
Water 57%
49Macronutrient carbohydrates 48.52%/15Macronutrient proteins 14.72%/37Macronutrient fats 36.76%
The three ratios show the percentage by weight of macronutrients (carbohydrates / proteins / fats) of the dry matter (excl. water).
Ω-6 (LA) 2.4 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.