You’ve likely heard about the necessity of consuming probiotics—the healthy microorganism-rich foods and supplements that keep your gut bacteria teaming and happy. But the less popular prebiotics are important too. Probiotics are bacteria themselves, but prebiotics are fuel for good bacteria. They are fibers fermented by our intestinal microflora. Prebiotics are non-digestible food compounds found in carbohydrate-rich foods. They stimulate the growth of beneficial bacteria that is associated with our health and well-being.Plant-based foods like leeks, asparagus, onions, garlic, and sunchokes are particularly rich in prebiotics.
1. Slow Roasted Leeks With Toasted Grains and Pesto
You’ll love the nutty farro combined with the sweet, slow-roasted leeks. Leeks don’t always get to be the centerpiece of your dish, but when they are thin and tender and such a beautiful green, they are worth the spotlight. In Jodi Kay‘s Slow Roasted Leeks With Toasted Grains and Pesto recipe, roasted leeks and toasted grains are served with a spicy, nutty walnut cauliflower pesto. Leftovers make a great lunch the next day and the pesto can be kept covered in the fridge for a few days.
2. Tempeh Bacon and Leek Quiche
Source: Tempeh Bacon and Leek Quiche
Comforting, savory, and very shareable, Alex Edmondson‘s Tempeh Bacon and Leek Quiche is the perfect thing to bring to a potluck or get together! It’s made with airy silken tofu and non-dairy milk and then stuffed with leeks, smoky tempeh bacon, and spinach. Serve warm with fresh greens.
3. Grilled Asparagus and Smoked Tofu Benedict
This Grilled Asparagus and Smoked Tofu Benedict by Rebekah Waters is a vegan version of eggs benedict that is everything that you would expect from this classic brunch dish and more. The smokey tofu and grilled asparagus provide a perfect foundation upon which a luxurious, creamy, dairy-free hollandaise sauce is poured over.
4. Caramelized Onion Pasta
Source: Caramelized Onion Pasta
What’s great about pasta is that it doesn’t necessarily have to be complicated to be tasty. In this Caramelized Onion Pasta by Sarah Aldrich, onions are caramelized and then tossed in with lemon-dressed Casarecce pasta. Savory with a pleasant citrus-y surprise. Yum.
5. Spicy Mushroom Stir Fry With Garlic, Black Pepper, and Chives
Rinku Bhattacharya‘s Spicy Mushroom Stir Fry recipe is so simple, however I did play around with it just a little adding some fresh chives towards the end along with the cilantro. Also, added a very small hint of fresh lime.
6. Asparagus Almond Crostini With Fennel Frond Gremolata
Fennel takes on such an amazing flavor when it’s roasted as the licorice flavors mellow and caramelize. To make Courtney West‘s Asparagus Almond Crostini recipe, pair it with spicy radishes and earthy asparagus to create a tangle of roasted veggie goodness. For some different textures, throw some almonds in the mix for a bit of crunch. To create a bit of contrast and be mindful about reducing waste, make a fresh gremolata out of fennel fronds, lemon zest, and garlic to top the crostini. If you don’t have any bread, you can serve this over some greens or your favorite cooked grain and it will still be delicious.
7. Rosemary With Roasted Garlic Hummus
Karielyn Tillman‘s Rosemary with Roasted Garlic Hummus recipe is like a perfect marriage between a traditional dipping oil that is served with bread at an Italian restaurant and classic hummus. And, it is incredibly easy it is to make and by far, the easiest hummus I have ever made.
8. Red Onion Focaccia
Source: Red Onion Focaccia
Nothing beats tender, delicious focaccia straight from the oven. Kimberly Espinel‘s wonderful Red Onion Focaccia is made from a blend of flour made from the ancient grain spelt and bread flour. Using spelt gives it a slightly nutty flavor and rustic texture that will transport you to the Italian countryside. It’s topped with red onion and spicy arugula, making it the perfect appetizer to any spring meal.
9. Eggplants in Tomato Garlic Sauce
Source: Eggplants in Tomato Garlic Sauce
This Eggplants in Tomato Garlic Sauce a favorite recipe that’s very popular in the Balkans. It is traditionally made by frying the eggplant pieces and serving them with the sauce on the side. Viktoria Radichkova‘s version is more of a skillet dish, with layers of eggplant smothered in tomato garlic sauce, and lots of tofu feta cheese right before serving.
10. Sweet Potato, Carrot, and Leek Soup
11. Baked Onion Pakodas: Crispy Indian Onion Fritters
Pakodas, or crispy, fried fritters, are a popular snack in India. Tina Dawson‘s recipe keeps this snack’s ingredients pretty much the same – onions, chickpea and rice flour, curry leaves, seasoning – but bakes them, instead! The result is a pakoda that’s crispy on the outside and soft and spongy on the inside. Perfect with a squeeze of lemon or some chutney to dip.
12. Creamy Garlic and Thyme Rigatoni With Roasted Cauliflower
Liz Martone‘s Creamy Garlic and Thyme Rigatoni is warm, cozy, and oh-so-perfect for the fall and winter season. Thick rigatoni pasta is tossed in a cream sauce made from almond milk and olive oil and seasoned with thyme and plenty of minced garlic. Roasted cauliflower adds a nice smokey balance to the dish. Enjoy it as is, or feel free to add some more veggies to add some more nutrition and color.
13. Maple-Orange Carrots With Sunchoke Cream
Sweetly-glazed carrots and a heaping dollop of lentils sit atop a wilted bed of bok choy. While the flavors of Alena Grahn‘s Maple-Orange Carrots With Sunchoke Cream are drastically different, they all meld together perfectly with the help of the rich sunchoke cream. This dish is a foodie’s dream.
14. Garlic and Spinach Lentils
Source: Garlic and Spinach Lentils
Dhrubaa Mukherjee‘s simple, humble, and impromptu Garlic and Spinach Lentils recipe uses split red lentils (mosoor dal) and takes just minutes to put together with almost no preparation time. It’s the perfect creamy, hearty dish to serve up on a chilly night.
15. Creamy Asparagus and Sunchoke Soup
In this Creamy Asparagus and Sunchoke Soup recipe by Lisa Lotts, bright green asparagus and sunchokes, also known as Jerusalem artichokes, create a light, but flavorful soup. Shallots lend their mellow flavor and a Yukon gold potato makes it irresistibly creamy. Garnish with microgreens, a drizzle of olive oil, and a few turns of freshly cracked black better.
We hope these prebiotic recipes are helpful to your gut health! For more healthy and delicious recipes, download our Food Monster App where we have over 15,000 vegan and allergy-friendly recipes.