20+ Inflammation Reducing Vegan Recipes (2024)

These inflammation reducing vegan recipes are real health boosters for everyone, of every age!

By Lora O’Brien

Your body is super smart. When you stub your toe or hit your elbow on the wall, it may hurt, but by gosh – you’re alive! Your healthy body is sending out some swelling and redness, meaning your immune cells are gathering to defend your bod against potential offenders, like harmful bacteria from the outside world.

But this isn’t only true for bruises and bumps, it’s true for internal injuries too – and by ‘injuries’ I mean exposure to things like booze, pollution, tobacco smoke, harmful chemicals in cosmetics, prescription drugs, and food allergens to name a few. Which is good, right? The problem comes up when these irritations persist for longer than expected – this is when inflammation becomes chronic.

That’s a seriously bad thing. As forever-switched-on immune cells get tired and confused, they turn against their own kind – a condition known as autoimmunity disease – which then leads to diseases like Hashimoto’s Thyroiditis, eczema, acne, chronic fatigue, depression, brain fog, worse PMS, psoriasis, rheumatoid arthritis, lupus, Type 1 diabetes, and even cancer.

The good news? Small shifts in what you eat can make a big difference in how you feel, and how healthy you remain over your lifetime. So which changes should you start with?

Get kitchen savvy

Whilst these kitchen appliances aren’t vital when it comes to thriving on an anti-inflammatory diet, they will help you along the way when it comes to making delicious, healing meals. When I started changing the way I ate, I invested in a few kitchen tools that would aid me, and I never looked back.

A Vitamix blender was the appliance with the best reputation, and so, despite the hefty price tag, I took the plunge and it has been used pretty much every single day for almost two years now.

I also invested in a food processor. This is perfect for pulsing ingredients like nuts and seeds, and even turning cauliflower into rice. I was dubious as to whether this next item was a novelty, but I use it regularly and love it; it’s a spiralizer. This can turn veggies such as courgettes and even beetroot into noodles, perfect for making gluten-free pasta dishes!

Focus on a plant-based diet

Processed foods, plus dairy, sugar, and bread can be delicious, but they’re also pro-inflammatory. Sticking to gluten-free side-dishes like buckwheat, quinoa, amaranth, and cauliflower ‘rice’ are good substitutes for processed carbs, and sub in agave or date syrup or small amounts of maple syrup for sugar. Frankly, as a vegan, I believe dairy and meat should be off the menu altogether, but if you must, ensure these are organic, at least.

Feel free to go crazy on the following foods, which are tops for reducing inflammation:

  • celery, leafy greens, broccoli, beets, bok choi, garlic, onions
  • fruits like pineapple, red grapes, berries, or acai
  • walnuts, coconut oil, olive oil, chia seed, flax seed
  • ginger, turmeric, cinnamon, green tea

Pile on the Omegas

Fat is good. Well, some fats, at least – namely Omega-3 and -6 fats. When combined in the right ways, these two can seriously reduce inflammation and keep all your cells functioning optimally. Forget downing supplements – the best way to get these is directly from food. Think: walnuts, flax seed, chia seeds, mung beans, and hemp oil. Every. damn. day.

Just chill out

One of the major causes of inflammation? Stress. It brings it on thanks to the pro-inflammatory effects of chronically-elevated cortisol levels, which increase the production of inflammatory cytokines. So the sooner you start chilling out, the better. All your devoted diet efforts will be in vain if you don’t meditate, take deep breaths when you’re feeling stressed, go on more holidays, or just avoid stress whenever possible.

End the vicious circle

Got inflammation? The doctor may well prescribe some pain killers or anti-inflammatory drugs. Millions are doled out each year by doctors, and numbers are expected to rise as chronic conditions increase. But guess what the most common side effect of drugs are? Gastrointestinal injury. Instead of taking painkillers as a Bandaid solution, why not listen to your body? Learn what those aches and pains are trying to tell you about what nutrition and care your body might not be getting – and go find it.

Bottom line? Eating the right fresh foods can lower inflammation and reduce your risk of serious disease. And they’re easy to use: for example:

  • Turmeric can be added to salad dressings, curries, soups, tea, lattes or stir fries.
  • Use ginger in hot water with lemon every morning, or add it to smoothies, tea, stir fries and even your baking.
  • Replace coffee with green tea
  • Add berries to your cereal or smoothies.

Or just follow any of the inflammation reducing vegan recipes below!

Inflammation Reducing Vegan Recipes

1. Turmeric Latte

This tasty turmeric latte is one of the easiest inflammation reducing vegan recipes to make. It not only has anti-inflammatory properties thanks to the black pepper, cinnamon and of course, turmeric, but it helps to relieve depression and prevent premature ageing. Not bad for a hot drink, huh?

Get the recipe here.

2. Anti-Inflammatory Green Smoothie

Smoothies are a really great way of packing in lots of anti-inflammatory goodies because a lot of them come in the forms of fruit and vegetables. So it’s the perfect way to get a healthy dose of those leafy greens and fruits. And smoothies are a great way to consume more fruit and vegetables if you’re someone that tends not to eat them.

Get the recipe here.

3. Kiwi & Pineapple Smoothie

Fresh kiwi, pineapple, chia seeds, turmeric, ginger and spinach are all celebrated for their anti-inflammatory properties – so you can basically refer to this smoothie as medicine in a glass. And unlike the medicine of our childhood that had to be washed down with something strong to rid us of its horrid taste, this is pretty damn tasty!

Get the recipe here.

4. Golden Milk Overnight Oats

Ever heard of golden milk? It’s really just a combination of turmeric mixed with coconut milk (occasionally coconut oil, too). The oats can be served hot or cold, depending on the season, and throwing blueberries on top only boosts the anti-inflammatory goodness!

Get the recipe here.

5. Matcha Green Tea Chia Pudding

The matcha behind that glorious green contains antioxidant compounds that will help to reduce inflammation. Not only that, but matcha is brilliant for boosting the metabolism – just what you need first thing in the morning. Berries out of season? No problem – sub in red or purple grapes.

Get the recipe here.

6. Beet Pancakes

The antioxidant betalain gives beetroot its colour – and it’s actually a fantastic anti-inflammatory, too. As for the taste, don’t worry – you won’t notice the beets in these pancakes at all. Serve them in a stack with a dollop of coconut yogurt or chia jam if you’re feeling more adventurous.

Get the recipe here.

7. Amaranth Granola

Amaranth contains anti-inflammatory peptides and oils, which work to ease pain and reduce inflammation. But this granola has more going on for it – it’s crunchy and sweet and makes a great go-to breakfast or snack.

Get the recipe here.

8. Pesto Broccoli Sweet Potato ‘Rice’ Casserole

This recipe’s sweet potatoes will keep your gut healthy, and the broccoli will add some anti-inflammatory goodness, too. It calls for vegan mozzarella, but frankly – that’s just processed junk food, right? If it’s inflammatory reduction you’re after, I’d say add some tahini or organic runny vegan yogurt instead.

Get the recipe here.

9. Deep Dish Falafel ‘Pizza’ Recipe

Freshly cooked chickpeas make up the crust of this pizza and blended with herbs and spices it goes crispy once out of the oven. The topping is a vibrant beetroot hummus and then a smattering of whatever veggies you fancy. And in case you miss that cheesy vibe, a nutty tahini sauce gets spread over the vegetables. Yum!

Get the recipe here.

20+ Inflammation Reducing Vegan Recipes (9)

10. Green Edamame Spinach Pesto

The pesto sauce in this recipe is actually made from edamame, cooked spinach and tahini. It spreads so well over a nice buckwheat pasta, and makes a quick and easy meal. Plus this dish is packed with anti-inflammatory ingredients such as the spinach, garlic and black pepper. And it’s so elegant looking, you could even serve it up at dinner parties as a starter!

Get the recipe here.

11. Turmeric Roasted Cauliflower

Cauliflower is packed with vital vitamins, minerals and antioxidants that work to support a healthy heart, help to fight cancer as well as inflammation. Mixed here with anti-inflammatory turmeric and fresh herbs, it’s serving up good health on a plate, quite literally.

Get the recipe here.

12. Simple Sweet Potato & Quinoa Bowls

When choosing grains to eat, you want to find ones that digest slowly to avoid the spike in sugar we get from eating processed cereals like white pasta and processed bread. Blood sugar spikes cause an increase in inflammation in the body – not good. This quinoa bowl is perfect, then. It fills you up like a grain, but it’s actually a seed!

Get the recipe here.

13. Chickpea Shwarma Dip

Oooh wow! How fancy does this look? This is one of my favourite inflammation reducing vegan recipes. With its loads of lemon, olive oil, black pepper and garlic, this gorgeous dip is a seriously healthy treat. Serve up with some quinoa crackers or crudites for when you have guests over. They’ll love you for it!

Get the recipe here.

14. Easy Fancy Guacamole

I am all about that guacamole life. It goes perfectly with crackers, on sandwiches – basically anything. I’m always up for trying new ways to keep food fresh and innovative, so I was happy to try this kinda fancy guac recipe. Serve up with some fresh veggies instead of chips to reduce inflammation.

Get the recipe here.

15. Immune-Boosting, Anti-Inflammatory Beet Soup

With a diet of meat, potatoes and vodka, it’s basically beetroot keeping the Ukrainian population alive (kidding! kind of…). This hearty borscht is packed with garlic, turmeric and ginger, which along with the beets make it extra anti-inflammatory. Coconut cream gives this soup a dose of healthy fats and lends a delicious creaminess.

Get the recipe here.

16. Thai Coconut Soup with Bok Choy & Mushrooms

Let us talk about bok choy. Whilst it may not look like much, you may be surprised to discover that this noble green is packed with vitamins, minerals and antioxidants and it is an excellent source of an anti-inflammatory goodness. It goes great in a stir fry, and also wilted in some garlic alone, it is delicious! Here, ginger, coconut oil and mushrooms all add further anti-inflammatory qualities.

Get the recipe here.

17. Creamy Spiced Cauliflower Soup

One of the best inflammation reducing vegan recipes is definitely a good soup. Here, the coconut cream and cauliflower is infused with spices such as cardamon, cumin, coriander and turmeric which not only give it this stunning colour but also give it a deliciously detoxing edge. Plus, the garlic cloves give this soup an additional anti-inflammatory hit.

Get the recipe here.

18. Vegetable Lentil Shepherd’s Pie

When we think of shepherd’s pie, we tend to think of the heavily meat based dish. But it’s super easy to recreate with vegetables, like the mushrooms in this recipe. They more than make up for the lack of meat, but if you’re not a fan, you can switch this for any bean of your choice or lentils. It calls for Greek yogurt, but I tried this without it, and it was just fine!

Get the recipe here.

19. Miso & Shiitake Ramen

Did you know that mushrooms are a superfood? They provide vital nutrients like vitamin D, help maintain a healthy gut, help fight diseases including cancer, and are one of the only foods to not lose nutrients when cooked. Combined here with garlic and miso, this recipe is a healthy winner!

Get the recipe here.

20. Quick Vegan Curry

Curry is one of the best inflammation reducing vegan recipes you can make. It’s packed with healthy spices like turmeric, garlic, cinnamon and basil and has loads of veggies, too. This one also comes with highly nutritious chickpeas. It’s simply bursting with flavour, and makes a filling meal, too. Extra hungry? Serve up with some brown or jasmine rice.

Get the recipe here.

21. Sundried Tomato and Kidney Bean Chili

This dish is seriously intense! It has a double tomato punch – sun dried and tomato paste – and is packed with parsley, chili pepper, olive oil and other flavourful foods. Who said being vegan is dull on the taste buds? To make this really anti-inflammatory, ditch the baguette, tempting as it may be!

Get the recipe here.

22. Mango Sorbet with Banana & Pineapple

This zero sugar recipe is so quick and easy to make, you’ll surprise yourself. And with both pineapple and blueberries yielding some pretty strong anti-inflammatory brownie points, I may just go back for a second helping.

Get the recipe here.

23. Anti-Inflammatory Toddy

Coming down with a cold or the flu? Bash it with this toddy! Whilst the main healer in this warming beverage is the turmeric, the hidden hero is black pepper, which has potent anti-inflammatory properties of its own. Even if you’re feeling groovy, this drink is the perfect go-to recipe to give a little TLC back to our digestive system. It’s simply one of the best inflammation reducing vegan recipes for overall health.

Get the recipe here.

24. Turmeric Pumpkin Spiced Latte

I can’t wait to try this out! I’m a huge fan of a pumpkin spice lattes, but they usually come with so much sugar. This recipe is an exception – it’s sweetened with a touch of maple syrup and coconut cream. The delicate blend of spices add autumnal flavour, whereas the turmeric yields all those great healing properties that you’re well aware of by now, I’m sure.

Get the recipe here.

Main image: pasta and sweet potato bowl with seeds. Get the recipe here.

  • Author
  • Recent Posts

Lora O'Brien

Food Editor at Eluxe Magazine

After graduating in Journalism from the University of Greenwich, Lora worked for Sugar and Healing Lifestyles magazines in London before being hired to write about food for Eluxe. She’s recently become a new mom to baby Lulla, and is writing a blog about the experience of being a new mom. See more about Lora here.

Latest posts by Lora O'Brien (see all)

  • - April 4, 2024
  • Vegan Japanese Recipes Beyond Sushi - April 1, 2024
  • Vegan Easter Recipes From ‘Ham’ to Hot Cross Buns - March 28, 2024
20+ Inflammation Reducing Vegan Recipes (2024)


Top Articles
Latest Posts
Article information

Author: Mr. See Jast

Last Updated:

Views: 5860

Rating: 4.4 / 5 (75 voted)

Reviews: 82% of readers found this page helpful

Author information

Name: Mr. See Jast

Birthday: 1999-07-30

Address: 8409 Megan Mountain, New Mathew, MT 44997-8193

Phone: +5023589614038

Job: Chief Executive

Hobby: Leather crafting, Flag Football, Candle making, Flying, Poi, Gunsmithing, Swimming

Introduction: My name is Mr. See Jast, I am a open, jolly, gorgeous, courageous, inexpensive, friendly, homely person who loves writing and wants to share my knowledge and understanding with you.