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Ten Vegan Dishes Perfect For The Flu Season




Have someone in the family who is under the weather, you are yourself experiencing an illness, or you are just hoping to keep your immune system boosted during the flu season? We have collected many delicious recipes containing nutrient-rich foods to help your immune system during the sick season.



Tuscan White Bean Soup


White beans are an excellent food item to incorporate into your diet, as they have many health benefits. They contain lots of antioxidants and can help to detoxify the body. White beans are also a great source of fiber and protein, with the fiber helping to keep your digestive system working as it should.






Pumpkin Alfredo Pasta


Pumpkin is high in many nutrients, including vitamins, minerals, and antioxidants. It is also low in calories, which makes it relatively easy to digest, allowing your body to focus on other processes to help get you healthy again. The nutrients within pumpkin provide a nice boost to your immune system.







Flexible Quinoa Bowl


Quinoa is one of the most beneficial food items you can include in your diet to keep yourself healthy. Quinoa contains antioxidants called flavonoids and polyphenols that assist with reducing inflammation throughout the body. Quinoa is also high in fiber, helping to make the digestive system work as it should.







Green Glowing Goddess Soup


Dark leafy greens have so many health benefits that they can provide when frequently added to the diet. Cooking and blending them into a soup is one of the best ways to get the most vitamins and minerals from these greens. Blended soup is a great recipe to make and consume when your digestive system is not doing well, as your stomach and intestines will not have to digest anything with a blended soup.







Stuffed Peppers


This is a healthier example of a stuffed peppers recipe, as it contains ingredients that provide a multitude of health benefits. Bell peppers provide health benefits just by themselves, and the quinoa and veggies added on grant you even more. Some of the included health benefits are high amounts of vitamins A & C, antioxidants, folic acid, potassium, and fiber.







Sweet Potato & Black Bean Quinoa Bake


Both sweet potatoes and black beans contain high amounts of fiber, which helps to improve digestive health. Black beans are also high in calcium and magnesium. Sweet potatoes are high in potassium and vitamin A.







Raw Mango Coconut Chutney


Mangoes are high in vitamin C, which helps to provide a boost to the immune system. They are also high in fiber, vitamin A, and folate. Coconut contains many antioxidants, which help protect the body's overall health.







Chickpea Noodle Soup


Chickpeas are great for your health for many reasons, including being high in fiber and protein. The nutrients contained within chickpeas have health benefits, including improving gut health, which is great for when you are going through a stomach illness.







Vegetarian Spring Rolls


Vegetarian spring rolls are a great light and healthy option for lunch or dinner. Rice paper rolls are low in carbohydrates and fats, which allows your body to focus not so much on digesting the meal but on making you healthy once again. The vegetables contained within are high in fiber and loads of nutrients, including many vitamins and minerals that will keep your immune system working as it should.







Maca Guacamole


Maca is high in iron and iodine, which help keep your metabolism at an average level and your body working as it should. The high potassium level also helps keep your digestive system working normally. Maca contains many vitamins and minerals, including calcium and amino acids.






Looking for more amazingly tasty pasta and noodle recipes to try?


Help support Assuaged and SAVE on great vegan organic products and more atThrive!

Let us know if you enjoyed this take on the American classic! We would love to see any variations that you come up with. Feel free to share your own recipes on the Assuaged community on our ➡️Share A Recipe⬅️ page.




Cugliari, M. (2023, May 12). Are Rice Paper Rolls Healthy or Not? Analysed by a Nutritionist. Rolling Fun.

Dickinson, G. (2015, February). Sweet Potatoes and Black Beans - A Taco Full of Nourishment for Loved Ones. Today's Dietitian.

Fernandez, M.E. (2021, June 2). Is Mango the Luscious Superhero of Fruit? American Heart Association.

Johnson, V. (2019, October 15). 3 Important Benefits of Adding White Beans to Your Diet. Guardian.

Mogeni, R. (2022, January 1). Are Stuffed Peppers Healthy? Nutrition Facts Plus 20+ Recipe Ideas! BetterMe.

Narayana Health. (2022, March 17). Coconut Benefits. Narayana Health.

Raman, R. (2023, February 13). 9 Impressive Health Benefits of Pumpkin. Healthline.

Ratini, M. (2023, January 28). All About Maca Root. WebMD.

Rush, B. (2023, September 21). What Happens to Your Body When You Eat Quinoa Every Day. EatingWell.

Sass, C. (2023, March 28). Health Benefits of Chickpeas. Health.

Scaccetti, J. (N.d.). I Drink Green Soup For Breakfast. Here's Why. Agent Nateur.




Browse more healthy living plant-based recipes on our FREE Assuaged iOS App!

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Pick Your Type of Deliciousness!

"A dietary shift toward plant foods and away from animal products is vital for promoting the health of our planet."

Start with either a Meal Kit or Fresh, Prepared Meal plan, and then customize your weekly delivery.  

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