7 Vegan Gut-Healing Lunch/Dinner Recipes You Can Make In 30 Minutes

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What you eat has a tremendous effect on the health of your gut. This is important because a healthy gut ecosystem has been shown to have a positive effect on things like your mood, happiness, and decreased feelings of anxiety (source).

As I already discussed in this article: This Is The Secret To A Healthy Gut Ecosystem, And You’re Probably Already Doing It, eating plant-based is a giant step toward a healthy gut ecosystem. However, there’s more you can and should do to keep your gut in optimal health! That’s why I came up with a bunch of gut-healthy recipes you can make in less than 30 minutes. Let’s see what they are!

Vegan Sauerkraut Soup

This recipe is great for gut health due to its inclusion of sauerkraut, a fermented food rich in probiotics that support healthy gut bacteria. Vegetables like onions, carrots, and potatoes provide fiber, essential for digestive health and maintaining regular bowel movements.

Garlic has prebiotic properties, feeding beneficial gut bacteria, while olive oil contains healthy fats that aid in digestion. The combination of these ingredients creates a nutrient-dense, gut-friendly meal that promotes a balanced microbiome and overall digestive well-being.

Ingredients:

• 1 cup sauerkraut, drained
• 1 onion, chopped
• 2 carrots, diced
• 2 potatoes, cubed
• 4 cups vegetable broth
• 2 cloves garlic, minced
• 1 tsp paprika
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat the oil in a large pot over medium heat.
2. Add onions and cook until they’re soft.
3. Stir in garlic and cook for another minute.
4. Add carrots and potatoes, then stir to combine.
5. Pour in the broth and bring to a boil.
6. Reduce heat and let it simmer for about 15 minutes until the potatoes are tender.
7. Add the sauerkraut and paprika, and then cook for another 5 minutes.
8. Season with salt and pepper to taste.
9. Serve hot with a slice of crusty bread.

Kimchi Fried Rice

This recipe is great for gut health because it combines probiotic-rich kimchi with fiber-packed vegetables like carrots and spinach. Kimchi provides beneficial bacteria that promote a healthy gut microbiome. The fiber in the rice and vegetables aids digestion and supports bowel regularity.

Garlic and green onions offer prebiotics, which feed good gut bacteria. Sesame oil adds healthy fats, enhancing nutrient absorption. Together, these ingredients create a flavorful dish that supports digestive health and overall well-being.

Ingredients:

• 2 cups cooked rice
• 1 cup chopped kimchi
• 1/2 cup kimchi juice
• 1/2 cup diced carrots
• 1/2 cup chopped spinach
• 2 green onions, sliced
• 2 cloves garlic, minced
• 2 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp vegetable oil
• Sesame seeds for garnish

Instructions:

1. Heat vegetable oil in a large pan over medium heat.
2. Add garlic and saute until fragrant.
3. Add carrots and cook until they start to soften.
4. Stir in chopped kimchi and cook for a couple of minutes.
5. Add the cooked rice and mix well.
6. Pour in the kimchi juice and soy sauce. Stir to combine.
7. Add spinach and green onions. Cook until spinach is wilted.
8. Drizzle sesame oil on top. Stir everything together.
9. Garnish with sesame seeds and serve hot.

Sauerkraut and Lentil Stew

This recipe is great for gut health because it combines fiber-rich ingredients like green lentils, carrots, and celery, which promote healthy digestion. Sauerkraut, a fermented food, adds beneficial probiotics that support a balanced gut microbiome.

The vegetable broth provides hydration, aiding in nutrient absorption. Garlic and onions contain prebiotics, feeding beneficial gut bacteria. Olive oil offers healthy fats that support gut lining integrity. Overall, this nutrient-dense, fiber-packed, and probiotic-rich recipe helps maintain a healthy digestive system.

Ingredients:

• 1 cup green lentils, rinsed
• 2 cups vegetable broth
• 1 cup sauerkraut, chopped
• 1 large carrot, diced
• 2 celery stalks, chopped
• 1 small onion, chopped
• 2 garlic cloves, minced
• 1 tablespoon olive oil
• 1 teaspoon paprika
• Salt and pepper to taste

Instructions:

1. In a pot, heat olive oil over medium heat. Add onion, garlic, carrot, and celery. Cook for 5 minutes until softened.
2. Add lentils, vegetable broth, and paprika. Bring to a boil. Reduce heat and simmer for 20 minutes.
3. Stir in sauerkraut. Cook for another 10 minutes until lentils are tender.
4. Season with salt and pepper.
5. Serve hot. Enjoy!

Kimchi Tofu Scramble

This recipe is great for gut health because it includes kimchi, a fermented food rich in probiotics that promote a healthy gut microbiome. Tofu provides plant-based protein, supporting overall health and digestion.

The addition of turmeric offers anti-inflammatory benefits, while nutritional yeast supplies B vitamins and promotes healthy gut flora. Bell pepper and onion add fiber and antioxidants, aiding digestion and reducing inflammation. Olive oil provides healthy fats, enhancing nutrient absorption. Combined, these ingredients create a balanced, nutrient-rich dish that supports and maintains gut health.

Ingredients:

• 1 block firm tofu, drained and crumbled
• 1 cup kimchi, chopped
• 1/2 onion, finely chopped
• 1 bell pepper, diced
• 2 tablespoons soy sauce
• 1 tablespoon nutritional yeast
• 1/2 teaspoon turmeric
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a pan over medium heat.
2. Add the chopped onion and bell pepper. Sauté for 5 minutes until they are soft.
3. Stir in the crumbled tofu, and cook for another 5 minutes.
4. Mix in the chopped kimchi, soy sauce, nutritional yeast, and turmeric.
5. Cook for another 3-4 minutes until everything is well combined and heated through.
6. Season with salt and pepper to taste.

Serve the scramble hot, and enjoy a flavorful and healthy lunch.

Tempeh Chili

This recipe is excellent for gut health due to its high fiber content from black beans, kidney beans, and tempeh, which promotes a healthy digestive system. The prebiotics in beans feed beneficial gut bacteria, while tempeh, a fermented food, introduces probiotics that balance the gut microbiome.

Garlic and onions provide additional prebiotics. Olive oil offers anti-inflammatory benefits, and the vegetables add essential vitamins and minerals. Spices like chili powder, cumin, and paprika contain antioxidants, further supporting gut health. Overall, this recipe combines diverse ingredients that collectively enhance digestive function and overall well-being.

Ingredients:

• 1 cup cubed tempeh
• 1 can black beans, drained and rinsed
• 1 can kidney beans, drained and rinsed
• 1 can diced tomatoes
• 1 cup vegetable broth
• 1 onion, chopped
• 1 bell pepper, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder
• 1 tsp cumin
• 1 tsp paprika
• Salt and pepper to taste
• 2 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Add chopped onion, bell pepper, and garlic. Cook for 5 minutes until soft.
3. Stir in tempeh cubes. Cook for another 5 minutes until tempeh is golden.
4. Add chili powder, cumin, and paprika. Stir well.
5. Pour in diced tomatoes and vegetable broth.
6. Add black beans and kidney beans. Stir to combine.
7. Bring to a boil, then reduce heat and simmer for 15 minutes.
8. Season with salt and pepper to taste.
9. Serve hot with optional toppings like avocado or vegan cheese.

Tempeh Bolognese

This recipe is great for gut health due to its high fiber content and probiotic properties. Tempeh, a fermented soy product, provides beneficial probiotics that support a healthy gut microbiome. The vegetables (onion, garlic, carrot, celery) are rich in fiber, which promotes healthy digestion and feeds beneficial gut bacteria.

Olive oil is anti-inflammatory, and the herbs (basil, oregano) add antioxidants. Combined with the tomato sauce’s lycopene and the fiber from whole-grain pasta, this meal supports a balanced gut environment, enhances digestion, and promotes overall gastrointestinal health.

Ingredients:

• 1 block of tempeh, crumbled
• 1 can of tomato sauce (15 oz)
• 1 onion, diced
• 2 cloves garlic, minced
• 1 carrot, grated
• 1 celery stalk, diced
• 2 tbsp olive oil
• 1 tsp dried basil
• 1 tsp dried oregano
• Salt and pepper to taste
• Cooked pasta of your choice

Instructions:

1. Heat olive oil in a large pan over medium heat.
2. Add diced onion, garlic, carrot, and celery. Sauté until soft.
3. Add crumbled tempeh and cook until browned.
4. Stir in tomato sauce, basil, oregano, salt, and pepper.
5. Simmer for 10-15 minutes, stirring occasionally.
6. Serve over cooked pasta.

Kimchi Ramen

This vegan ramen recipe is great for gut health due to its inclusion of kimchi, a fermented food rich in probiotics that promote a healthy gut microbiome. The vegetable broth provides hydration and essential nutrients, while tofu offers a source of plant-based protein.

Mushrooms contribute to prebiotic fibers, aiding beneficial gut bacteria. Sesame seeds and oil add healthy fats, supporting overall digestion. The combination of these ingredients creates a balanced, nutritious meal that supports digestive health and boosts the immune system. Adding sriracha can further enhance metabolism and provide additional anti-inflammatory benefits.

Ingredients:

• 1 packet ramen noodles (check the ingredients to ensure it’s vegan)
• 1 cup kimchi, chopped
• 4 cups vegetable broth
• 1 tablespoon soy sauce
• 1 teaspoon sesame oil
• 1/2 cup mushrooms, sliced
• 1/2 cup tofu, cubed
• 1 green onion, sliced
• 1 teaspoon sesame seeds
• Optional: Sriracha for extra heat

Instructions:

1. In a pot, bring the vegetable broth to a boil.
2. Add the soy sauce and sesame oil.
3. Toss in the mushrooms and tofu, cooking for about 5 minutes.
4. Add the chopped kimchi and cook for another 3 minutes.
5. Put the ramen noodles into the pot and cook until they are soft.
6. Serve in bowls.
7. Top with green onion and sesame seeds.
8. Add a dash of Sriracha, if desired.

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