12 Plant-Based Foods That Support Kidney Function

Supporting your kidney health doesn’t have to be difficult or boring. With the right plant-based ingredients, you can nourish your body while keeping your kidneys in top shape. From leafy greens to nutrient-packed legumes, these simple, delicious recipes are easy to prepare and gentle on your kidneys. Let’s explore plant-based foods that can help maintain healthy kidney function while keeping your meals flavorful and satisfying.

Kale and Quinoa Salad

This kale and quinoa salad is rich in antioxidants and fiber, helping to support kidney function. To make this recipe, you’ll need 2 cups of cooked quinoa, 4 cups of chopped kale, 1 cup of diced cucumber, and a handful of cherry tomatoes. Toss the ingredients together with a simple dressing made from 2 tablespoons of olive oil, 1 tablespoon of lemon juice, and a pinch of salt and pepper. The combination of kale’s vitamin K and quinoa’s plant-based protein provides a nutrient-dense meal that helps reduce inflammation and supports overall kidney health.

Sweet Potato and Lentil Stew

This hearty sweet potato and lentil stew is packed with nutrients that support kidney function, like potassium and fiber. To prepare, sauté 1 chopped onion and 2 minced garlic cloves in olive oil. Add 2 diced sweet potatoes, 1 cup of lentils, 4 cups of vegetable broth, 1 teaspoon of turmeric, and a dash of cumin. Let it simmer for 30 minutes until the lentils are soft. This warm, comforting dish is easy on your kidneys and provides essential vitamins without overwhelming sodium levels, making it perfect for kidney care.

Avocado and Spinach Smoothie

Blend up this avocado and spinach smoothie for a kidney-boosting breakfast or snack. You’ll need 1 ripe avocado, 2 cups of spinach, 1 banana, and 1 cup of unsweetened almond milk. Add a tablespoon of chia seeds for extra fiber and blend until smooth. This smoothie is packed with healthy fats, fiber, and potassium, which all contribute to supporting healthy kidney function. Enjoy it as a light and refreshing option to keep your energy up throughout the day while giving your kidneys a gentle detox.

Cucumber and Chickpea Salad

This refreshing cucumber and chickpea salad is light, hydrating, and kidney-friendly. Combine 1 can of drained chickpeas, 1 chopped cucumber, 1 diced red bell pepper, and a handful of fresh parsley. Drizzle with a dressing made from 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, and a pinch of salt and pepper. This salad provides a good balance of plant-based protein and hydration, which is essential for keeping your kidneys functioning well. Plus, it’s a quick, no-cook option for busy days.

Roasted Cauliflower with Turmeric

Roasted cauliflower seasoned with turmeric is an excellent kidney-supporting side dish. Start by preheating your oven to 400°F. Cut 1 large head of cauliflower into florets and toss with 2 tablespoons of olive oil, 1 teaspoon of turmeric, and a pinch of black pepper. Roast for 25 minutes or until golden brown and tender. Turmeric is known for its anti-inflammatory properties, while cauliflower is low in potassium, making it a great choice for maintaining kidney health. Serve alongside your favorite plant-based main dish for a complete, kidney-friendly meal.

Zucchini Noodles with Pesto

Zucchini noodles, also known as zoodles, are a low-potassium alternative to traditional pasta and great for supporting kidney health. To make this dish, spiralize 2 medium zucchinis and toss them with homemade pesto made from 2 cups of fresh basil, 1/4 cup of olive oil, 1/4 cup of pine nuts, and 2 garlic cloves. Blend the pesto ingredients until smooth and mix with the zoodles. This light, refreshing meal is rich in antioxidants and healthy fats that help reduce inflammation, making it gentle on your kidneys and deliciously satisfying.

Cabbage and Apple Slaw

This crunchy cabbage and apple slaw is a refreshing and kidney-friendly side dish. Combine 2 cups of shredded cabbage, 1 grated carrot, and 1 diced apple in a large bowl. In a separate bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, and a pinch of salt. Pour the dressing over the cabbage mixture and toss to combine. The high fiber content of cabbage and the hydrating properties of apples help promote healthy kidney function, making this slaw a tasty addition to any meal.

Quinoa and Black Bean Stuffed Peppers

These quinoa and black bean stuffed peppers are packed with nutrients that support kidney function. Start by cooking 1 cup of quinoa according to package instructions. Sauté 1 chopped onion and 2 garlic cloves in olive oil, then add 1 can of drained black beans and 1 cup of diced tomatoes. Mix in the cooked quinoa, then stuff the mixture into 4 halved bell peppers. Bake at 375°F for 30 minutes. This meal is rich in fiber and plant-based protein, making it a kidney-friendly option that’s filling and flavorful.

Chia Pudding with Almond Milk

Chia pudding is a perfect kidney-friendly breakfast or snack that’s easy to prepare. Mix 1/4 cup of chia seeds with 1 cup of unsweetened almond milk in a jar or bowl. Add 1 teaspoon of vanilla extract and 1 tablespoon of maple syrup for sweetness. Stir well and refrigerate for at least 4 hours or overnight. Top with fresh berries before serving. Chia seeds are packed with omega-3 fatty acids and fiber, making this pudding a nourishing and hydrating option for supporting kidney health.

Broccoli and Tofu Stir-Fry

This broccoli and tofu stir-fry is a quick, kidney-friendly meal loaded with nutrients. Heat 2 tablespoons of olive oil in a pan, and sauté 1 chopped onion and 2 minced garlic cloves until softened. Add 1 block of cubed tofu and cook until golden. Toss in 2 cups of broccoli florets and stir-fry until tender. Season with a splash of low-sodium soy sauce and serve over brown rice. Tofu is a great source of plant-based protein, while broccoli is rich in vitamins that support healthy kidney function.

Carrot and Ginger Soup

Carrot and ginger soup is a light, kidney-friendly meal that’s full of antioxidants and anti-inflammatory properties. Start by sautéing 1 chopped onion and 2 minced garlic cloves in olive oil. Add 4 cups of peeled and chopped carrots, 1 teaspoon of fresh grated ginger, and 4 cups of low-sodium vegetable broth. Simmer for 20 minutes or until the carrots are tender, then blend until smooth. The combination of carrots and ginger helps promote kidney health and provides a warm, soothing meal.

Lentil and Spinach Curry

Lentils are rich in plant-based protein and fiber, making them ideal for supporting kidney function. To make this curry, sauté 1 diced onion and 2 cloves of garlic in 1 tablespoon of olive oil. Add 1 cup of dried lentils, 2 cups of water, 1 can of diced tomatoes, 1 teaspoon of turmeric, and 1 teaspoon of cumin. Simmer for 25 minutes, then stir in 2 cups of fresh spinach before serving. This hearty, nutrient-dense dish is both filling and easy on your kidneys.

This article originally appeared on RetailShout.

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