Inflammation is a common culprit behind many chronic conditions. From arthritis to gut health and even mental health, inflammation is a key factor to be managed. Fortunately, the right foods can help you to take control of your health. In this blog post, we’ve curated a collection of delicious vegan anti-inflammatory recipes that not only taste great but also promote overall well-being. Scroll down for our recipes for turmeric-ginger bowls, chickpea and spinach coconut curry, quinoa and black bean stuffed peppers, avocado and chickpea salad, and golden turmeric lattes.
5 Vegan Anti-Inflammatory Recipes
1. Turmeric-Ginger Smoothie Bowl
Ingredients:
- 1 cup frozen Pineapple chunks
- 1/2 Banana
- 1/2 teaspoon Turmeric
- 1 teaspoon grated Ginger
- 1 cup Coconut Milk
- Toppings: Chia Seeds, sliced Almonds, and fresh Berries
Instructions:
Blend the frozen Pineapple, Banana, Turmeric, Ginger, and Coconut Milk until smooth. Pour into a bowl and top with Chia Seeds, sliced Almonds, and fresh Berries.
* If you are not vegan and don’t like the taste of Coconut Milk, feel free to use dairy Milk. Research indicates that dairy doesn’t increase inflammation (1, 2).
Why it’s Anti-Inflammatory:
Pineapple – Pineapple contains Bromelain which is a type of enzyme that has anti-inflammatory effects and may benefit the body by improving digestion (3, 4).
Banana – Bananas contain antioxidant and anti-inflammatory compounds (5).
Turmeric – Turmeric contains Curcumin, a potent anti-inflammatory compound (6). Curcumin is a popular anti-inflammatory agent and can be found in supplement form for a concentrated dose of inflammation-fighting power.
Ginger – Research suggests that Ginger contain anti-inflammatory compounds (7). These compounds, 6-gingerol and 6-shogaol inhibit the production of certain inflammation markers (8).
2. Chickpea and Spinach Coconut Curry
Ingredients:
- 1 tablespoon Coconut Oil
- 1 Onion, diced
- 3 cloves Garlic, minced
- 1 tablespoon Curry Powder
- 1 teaspoon ground Turmeric
- 1 can Chickpeas, drained and rinsed
- 2 cups Spinach
- 1 can Coconut Milk
- Salt and Pepper to taste
- Brown Rice for serving
Instructions:
In a pan, sauté Onion and Garlic in coconut oil until softened. Add Curry Powder and Turmeric, stir well. Add Chickpeas, Spinach, and Coconut Milk. Simmer until Spinach wilts. Season with Salt and Pepper. Serve over Brown Rice.
Why it’s Anti-Inflammatory:
Chickpeas – Chickpeas are rich in polyphenols which have demonstrated anti-inflammatory and antioxidant properties (9).
Garlic – Garlic possesses antioxidant and anti-inflammatory compounds, such as allicin (10, 11). However, heating garlic is believed to reduce its anti-inflammatory potential (12).
Spinach – Similar to the other ingredients we’ve focused on, Spinach is a healthy source of antioxidants and has exhibited anti-inflammatory potential (13, 14, 15)
Turmeric – (same as in previous recipe) Turmeric contains Curcumin, a potent anti-inflammatory compound (6). Curcumin is a popular anti-inflammatory agent and can be found in supplement form for a concentrated dose of inflammation-fighting power.
3. Quinoa and Black Bean Stuffed Peppers
Ingredients:
- 4 Bell Peppers, halved and seeds removed
- 1 cup cooked Quinoa
- 1 can Black Beans, drained and rinsed
- 1 cup Corn Kernels
- 1 cup diced Tomatoes
- 1 teaspoon Cumin
- 1/2 teaspoon smoked Paprika
- Fresh Cilantro for garnish
Instructions:
Preheat the oven to 375°F (190°C). In a bowl, mix cooked Quinoa, Black Beans, Corn, diced Tomatoes, Cumin, and smoked Paprika. Stuff the Bell Peppers with the Quinoa mixture. Bake for 25-30 minutes. Garnish with fresh Cilantro.
Why it’s Anti-Inflammatory:
Quinoa – Quinoa is a source of antioxidant and anti-inflammatory phytochemicals (16).
Black Beans – Black Beans contain phytochemicals that are involved in the anti-inflammatory processes in the body (17).
Vegetables – A diet high in fruits and vegetables is linked to lower levels of inflammation (18).
4. Avocado and Chickpea Salad
Ingredients:
- 2 cups mixed Greens
- 1 can Chickpeas, drained and rinsed
- 1 Avocado, diced
- Cherry Tomatoes, halved
- 1/4 cup Red Onion, thinly sliced
- 2 tablespoons Balsamic Vinaigrette
- Salt and Pepper to taste
Instructions:
Combine mixed Greens, Chickpeas, diced Avocado, Cherry Tomatoes, and Red Onion in a bowl. Drizzle with Balsamic Vinaigrette. Season with Salt and Pepper to taste.
Why it’s Anti-Inflammatory:
Vegetables – As discussed above, a diet high in fruits and vegetables is linked to lower levels of inflammation (18).
Chickpeas – As mentioned in recipe #2, Chickpeas are rich in polyphenols which have demonstrated anti-inflammatory and antioxidant properties (9).
Avocados – Avocados are believed to reduce inflammatory markers (19).
5. Golden Turmeric Latte
Ingredients:
- 1 cup Almond Milk
- 1 teaspoon ground Turmeric
- 1/2 teaspoon Cinnamon
- 1/4 teaspoon ground Ginger
- 1 tablespoon Maple Syrup
- A pinch of Black Pepper
Instructions:
Warm Almond Milk in a saucepan over medium heat. Stir in Turmeric, Cinnamon, Ginger, Maple Syrup, and Black Pepper. Whisk until well combined. Enjoy this comforting golden latte.
Why it’s Anti-Inflammatory:
Turmeric and Ginger – As discussed in our first recipe, Turmeric contains Curcumin which provides anti-inflammatory effects. These effects are enhanced by the addition of Ginger which provides its own anti-inflammatory compounds.
Almond Milk – Almond Milk is believed to provide antioxidant and anti-inflammatory effects (20).
Can These Recipes Replace Medicine Or Supplements?
While these recipes are considered to be anti-inflammatory because the ingredients contain anti-inflammatory compounds, these foods are not as strong as medication or health supplements. In medicine and health supplements, you will find the active compounds that can be found in some of these foods, but they will be in higher concentrations and clinically studied dosages. When it comes to stopping medication or supplementation, you should always consult with your advisory health care professional. In the meantime, if inflammation is something that you’re concerned about (or if you’re just interested in healthy foods), we recommend adding the vegan anti-inflammatory recipes shared above into your diet.
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Conclusion
Incorporating these flavorful vegan anti-inflammatory recipes into your diet not only satisfies your taste buds but also contributes to an anti-inflammatory lifestyle. Remember to maintain a well-balanced diet, exercise regularly, and prioritize adequate sleep for holistic well-being. Stay tuned for more health tips to support your journey toward a healthier, inflammation-free life!
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