Vegan Recipes to Boost Your Immune System

Eating healthy is good for the body and mind. A diet full of fruits, vegetables, legumes, nuts and seeds can not only help you fight disease but help keep you feeling positive during stressful times. What you eat won’t prevent you from catching viruses like COVID-19, but a healthy lifestyle will help you recover. So if your office is nearer to your kitchen than usual, try out these vitamin packed recipes. Stay home and cook vegan!


Scrambled Tofu With Turmeric

There’s a load of anti-inflammatory turmeric in this recipe to help give the tofu that yellow “egg” colour.  Eat your scramble with spinach, mushrooms and multigrain toast and you’ve got an quick, easy, vitamin packed meal.

Carrot Cake Porridge

A photo of carrot cake porridge by House of Wellness.House of Wellness

Get your veggies in first thing in the morning with this hearty sweet breakfast. Oats are packed with beta-glucan, a type of fibre with antimicrobial and antioxidant capabilities more potent than echinacea. They also contain more than 20 unique polyphenols and avenanthramides, which are strong antioxidants.  This The House of Wellness recipe calls for ginger to give you that extra immunity boost.

Green Breakfast Parfait


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A post shared by CHERIE TU (@thrivingonplants) on

Did you know that kiwifruit has almost double the amount of vitamin C of an orange? This recipe from Thriving on Plants is just the ticket to start the day right.


Rainbow Rice Paper Rolls

A photo of Ellie Bullen's rice paper rolls.Elsa's Wholesome Life

This recipe by Australian Nutritionist and Dietitian Ellie Bullen is bursting with vitality. Rice paper rolls are a simple way to eat a variety of vegetables in one sitting.

Meaty Mushroom Burritos

These burritos pack a vegetable punch! Red cabbage, capsicums and black beans are all high in antioxidants and mushrooms are a fantastic source of B Vitamins and selenium, which helps support the immune system.


Seaweed is loaded with calcium, iron, magnesium, manganese and iodine as well as bioactive compounds such as phycocyanin and carotenoids.


Vegan Potato and Garlic Soup

A creamy soup without and dairy cream (the magic is in the potato!). This recipe is super easy, cheap and filling. Garlic’s nutritional properties are well known to help fight diseases!

Vegan Mexican Tortilla Casserole

Packed with vegetables, this recipe is a great twist on a Mexican classic. It’s hearty and healthy – even the cheese sauce is made with vegetables and nuts.

Other Helpful Tips

  • To boost your immune system, eat foods containing vitamins A and C: citrus fruits, kiwi, and tomatoes to cover the C, and broccoli and dark, leafy greens for vitamin A.
  • Echinacea and arabinogalactans (ARA), which you can purchase in any health-food store, are also excellent immunity boosters.
  • Get adequate sleep.
  • Wash your hands often.
  • Don’t smoke, and avoid smoky environments.

Prevent Future Pandemics

Of course, we probably wouldn’t be in this situation if humans weren’t breeding animals on a massive scale and eating them. Public health experts believe COVID-19 originated at a Chinese fish market.

Find out more about the link between eating meat and COVID-19 here: