15 Flavonoid-Rich Plant-Based Recipes

Flavonoids are compounds found in many fruits, vegetables, and plant-based products such as tea, wine, and chocolate. These compounds are broken down into six different subcategories that your body uses in different ways.

These are flavanols, flavan-3-ols, flavones, flavanones, isoflavones, and anthocyanins. Eating a variety of fruits and vegetables will help to ensure that you get all the flavonoids that your body needs.

Flavonoids are important in helping to fight inflammation in the body. They also act as antioxidants. It is thought that a diet rich in flavonoids can help to reduce the risk of heart disease, stroke, and other chronic diseases.

Check out this list of plant-based recipes that feature food especially rich in flavonoids.

We also highly recommend downloading the Food Monster App  — with over 20,000 delicious recipes, it is the largest plant-based recipe resource to help you get healthy! 

1. French Onion, Fennel, and Green Lentil Soup

Source: French Onion, Fennel, and Green Lentil Soup

This French Onion, Fennel, and Green Lentil Soup by Stephanie McKinnie is a twist on the classic French onion soup with the addition of French green lentils and crunchy fennel fronds. It has such a depth of flavor that will soothe your soul.

2. Trinidad Hot Pepper Sauce

Source: Trinidad Hot Pepper Sauce

No Trini kitchen is complete without a bottle of hot pepper sauce! This Trinidad Hot Pepper Sauce by Nita Ragoonanan will not only spice things up but will put flavor on your plate, as well. It can be made from a variety of hot peppers, such as Scotch bonnet, Caribbean red, ghost peppers, and more! If you choose to make a small batch, lemon or lime juice can be substituted for vinegar.

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3. Fried ‘Riced’ Broccoli Bowl

Source: Fried ‘Riced’ Broccoli Bowl

This Fried ‘Riced’ Broccoli Bowl by Mitra Shirmohammadi is a grain-free, fried “rice” that is perfect for adding some color to your stir-fry. This broccoli fried rice is simple, beautiful, and clean. It makes a delicious alternative to cauliflower rice.

4. Massaged Kale Salad

Source: Massaged Kale Salad

This Massaged Kale Salad by Christina Bedetta is super convenient because the hearty-yet-flavorful leaves can be prepped and stored in the refrigerator for up to a week! Mix it up to your liking, and enjoy!

5. Avocado Pomegranate Salad

Source: Avocado Pomegranate Salad

This Avocado Pomegranate Salad by Kirsten Kaminski with a creamy dressing is not only incredibly fresh and colorful, but will also surprise you with the variety of flavors it contains! The combination of avocado, sweet potato, and pomegranate is just perfect.

6. Pear and Parsley Smoothie

Source: Pear and Parsley Smoothie

Pear & Parsley sounds like a big American retailer’s idea of a quaint British shop (or should that be shoppe?) opening soon in a mall near you that sells soaps, pretty tea towels, and cocktail napkins printed with every conceivable form of “Keep Calm and (fill in the blank).” But in fact, it’s just another kind of green smoothie. When one has committed to consuming a green smoothie (or two) each day, one also has to commit to trying different ingredients so as not to get bored of the usual smoothie ingredient suspects (not that there is anything wrong with my good friends, kale and oranges). This Pear and Parsley Smoothie by Annie Oliverio isn’t too sweet and it’s very refreshing.

7. Rutabaga Fries

Source: Rutabaga Fries

These Rutabaga Fries by Danielle Dewar are made of rutabagas instead of potatoes, so they benefit from the incredible nutritional properties of super Swedes (as they’re also known). They are related to the cruciferous family of vegetables which have all been shown to boast many health benefits.

8. Celery Soup

Source: Celery Soup

You’d never guess that this Celery Soup by Keri Bevan is dairy-free, vegan, and gluten-free! This makes a wonderfully warm dinner or lunch! Add your favorite homemade crackers or bread to make it a hearty meal.

9. Simple Red Cabbage Coleslaw

Source: Simple Red Cabbage Coleslaw

This Simple Red Cabbage Coleslaw by Natalie Martin MS, RD and Lexie Staten MS, RD is easy oil-free, plant-based red cabbage slaw with a creamy dressing made with cashews and maple syrup. It’s great for potlucks or backyard BBQ parties!

10. Prime Lemonade

Source: Prime Lemonade

This Prime Lemonade by Zuzana Fajkusova and Nikki Lefler is a wonderful nutritious lemonade with no refined sugar that will give your body a dose of an immune boost. It’s a comforting start to the day that also helps to cleanse and alkalize the body.

11. Green Edamame Spinach Hummus Pesto

Source: Green Edamame Spinach Hummus Pesto

This Green Edamame Spinach Hummus Pesto by Jenny Mustard gets its name from its uniqueness. Edamame, cooked spinach, and tahini are blended to create a sauce unlike any other. It’s smooth like hummus in its texture, yet it tastes like pesto. Serve it over pasta or enjoy it as a dip.

12. Crispy Spicy Tofu

Source: Crispy Spicy Tofu

Even if you think you don’t like tofu, this Crispy Spicy Tofu by Tara Weir is one to try. It’s flavourful and super easy to make with just the right kick of heat.  And talk about versatility! This tofu is great in Buddha bowls, tacos, or stir fry, on pasta, salad, or rice, or as a topper for nachos, pizza, or toast.

13. Tempeh a L’Orange With Red Cabbage and Potato Dumplings

Source: Tempeh a L’Orange With Red Cabbage and Potato Dumplings

Duck a l’orange is a classic Christmas dish, but if you’re looking for the meat-free version, then this Tempeh a L’Orange With Red Cabbage and Potato Dumplings by Philipp Ertl is the answer to your needs. Tempeh and orange go together so well. The texture may stray from the original dish, but it tastes flavorsome and festive and plates beautifully. The recipe is kept fairly easy, so all you need is a bit of time rather than a whole lot of skills.

14. Berry Smoothie Bowl

Source: Berry Smoothie Bowl

You’ve probably seen the latest fuss with pretty smoothie bowls. They’re all over Instagram! However, they don’t only look incredibly stunning; they’re also wholesome! This Berry Smoothie Bowl by Laine Rudolfa is a mix of bananas and different berries, as well as Brazil nuts!

15. Dark Chocolate-Cashew Butter Cups

Source: Dark Chocolate-Cashew Butter Cups

These Dark Chocolate-Cashew Butter Cups by Molly Thompson aren’t lacking in the healthy fat department, with both nut butter and coconut oil. End your evening with one or two of these little bites to satisfy your sweet tooth.

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