Are you looking for delicious and nutritious dinner options that will not only satisfy your taste buds but also support a healthy diet? Look no further! High fiber foods are essential for maintaining good digestive health, regulating blood sugar levels, and even supporting healthy weight management. In this article, we’ll share 20 mouth-watering high fiber dinner recipes that incorporate the best of whole grains, legumes, vegetables, and fruits.
From quinoa-stuffed peppers to lentil-based curries, our list has something for everyone. Whether you’re a vegetarian or simply looking to reduce your meat intake, these recipes are sure to please even the pickiest eaters. So go ahead, get creative in the kitchen, and treat yourself to a healthier diet with these 20 scrumptious high fiber dinner recipes.
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the goodness of quinoa, black beans, and roasted vegetables with a hint of spice.
Ingredients:
– 4 bell peppers, any color
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– Optional: shredded cheese, chopped cilantro for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut off the tops of the peppers and remove seeds and membranes.
3. In a large bowl, mix cooked quinoa, black beans, onion, garlic, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Drizzle olive oil over the peppers and cover with aluminum foil.
6. Bake for 25 minutes, then remove foil and continue baking for an additional 10-15 minutes, or until peppers are tender.
7. Serve warm, topped with shredded cheese and chopped cilantro if desired.
Cooking Time: 35-40 minutes
Lentil and Spinach Curry with Brown Rice
This flavorful and nutritious curry recipe combines the comforting warmth of lentils and spinach with the nutty goodness of brown rice. Perfect for a quick and easy weeknight dinner.
Ingredients:
– 1 cup brown rice
– 2 cups water
– 1 tablespoon olive oil
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 cup red or green lentils, rinsed and drained
– 1 can (14 oz) diced tomatoes
– 1 cup fresh spinach leaves
– 1 teaspoon curry powder
– Salt and pepper to taste
Instructions:
1. Cook brown rice according to package instructions.
2. Heat olive oil in a large saucepan over medium heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add lentils, diced tomatoes, curry powder, salt, and pepper. Stir well.
4. Bring mixture to a boil, then reduce heat and simmer for 20-25 minutes or until lentils are tender.
5. Stir in fresh spinach leaves; cook until wilted.
6. Serve over cooked brown rice.
Cooking Time: 35-40 minutes
Roasted Chickpea and Sweet Potato Bowl
A flavorful and nutritious bowl filled with roasted chickpeas, sweet potatoes, and a hint of Middle Eastern spices. This recipe is perfect for a quick and easy lunch or dinner.
Ingredients:
– 1 large sweet potato, peeled and cubed
– 1 can chickpeas (15 oz)
– 2 tbsp olive oil
– 1 tsp ground cumin
– 1 tsp smoked paprika
– Salt and pepper to taste
– Optional: chopped fresh cilantro for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss sweet potato cubes with 1 tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a bowl, mix chickpeas with the remaining 1 tbsp olive oil, cumin, smoked paprika, salt, and pepper.
4. Spread chickpea mixture on a separate baking sheet and roast for 15-20 minutes or until crispy.
5. To assemble the bowls, place roasted sweet potato on the bottom, followed by the roasted chickpeas. Garnish with chopped cilantro if desired.
Cooking Time: 35-40 minutes
Whole Wheat Pasta with Broccoli and Garlic
A delicious and healthy pasta dish that combines the nutty flavor of whole wheat pasta, the crunch of broccoli, and the pungency of garlic. This recipe is perfect for a quick weeknight dinner or a weekend lunch.
Ingredients:
– 8 oz whole wheat spaghetti
– 3 cups broccoli florets
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Bring a large pot of salted water to a boil. Cook the pasta according to package instructions until al dente. Reserve 1 cup of pasta water before draining.
2. In a large skillet, heat the olive oil over medium-high heat. Add the broccoli and cook for 3-4 minutes or until tender but still crisp.
3. Add the minced garlic to the skillet and cook for an additional minute.
4. Combine the cooked pasta, reserved pasta water, and broccoli mixture in a large serving bowl. Toss to combine.
5. Season with salt and pepper to taste. If desired, top with grated Parmesan cheese.
Cooking Time: 15-20 minutes
Barley and Mushroom Risotto
Elevate your risotto game with this hearty and flavorful recipe featuring barley and mushrooms. This comforting dish is perfect for a cozy evening or special occasion.
Ingredients:
– 1 cup pearl barley
– 2 cups vegetable broth, warmed
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1/4 cup white wine (optional)
– 1 tablespoon butter
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Heat the oil in a large skillet over medium heat. Add the onion and cook until translucent.
2. Add the mushrooms and garlic; cook until the mushrooms release their liquid and start to brown.
3. Add the barley and cook for 1-2 minutes, stirring constantly.
4. Add the broth, one cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
5. If using wine, add it after 2 cups of broth have been absorbed.
6. Finish with the butter and season with salt and pepper to taste.
7. Serve hot, garnished with chopped parsley if desired.
Cooking Time: 30-40 minutes
Spicy Black Bean and Corn Tacos
Add a flavorful twist to traditional tacos with this spicy black bean and corn recipe. Perfect for a quick weeknight dinner or a crowd-pleasing party appetizer.
Ingredients:
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: diced tomatoes, shredded lettuce, diced avocado, sour cream, salsa
Instructions:
1. In a large skillet, heat olive oil over medium-high heat.
2. Add onion and garlic; cook until softened, about 3 minutes.
3. Add black beans, cumin, smoked paprika, salt, and pepper. Cook for 2-3 minutes or until heated through.
4. Stir in corn kernels. Cook for an additional minute.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning bean and corn mixture onto a tortilla and adding desired toppings.
Cooking Time: 15-20 minutes
Baked Falafel with Tahini Dressing
Elevate your falafel game with this crispy, flavorful recipe that’s perfect for a quick weeknight dinner or a crowd-pleasing appetizer. This baked version is a healthier alternative to deep-fried falafel and still packs plenty of Middle Eastern charm.
Ingredients:
– 1 cup chickpeas
– 1/4 cup breadcrumbs
– 1/4 cup chopped parsley
– 2 cloves garlic, minced
– 1 tablespoon lemon juice
– 1 teaspoon cumin
– Salt and pepper to taste
– Olive oil for brushing
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a bowl, mash chickpeas using a fork or a potato masher.
3. Add breadcrumbs, parsley, garlic, lemon juice, cumin, salt, and pepper. Mix well.
4. Shape into small patties.
5. Place on a baking sheet lined with parchment paper, leaving space between each falafel.
6. Brush tops with olive oil.
7. Bake for 20-25 minutes or until crispy and golden.
Tahini Dressing:
– 1/2 cup tahini
– 1/4 cup lemon juice
– 1 minced garlic clove
– Salt to taste
– Water as needed
Mix all ingredients in a bowl, adding water if desired for the perfect consistency. Serve with baked falafel and enjoy!
Chickpea and Kale Stir-Fry
A flavorful and nutritious vegetarian stir-fry that combines the creaminess of chickpeas with the earthy taste of kale. This quick and easy recipe is perfect for a weeknight dinner or lunch.
Ingredients:
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups curly kale, stems removed and chopped
– 2 tablespoons olive oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– Salt and pepper to taste
– Optional: 1/4 cup chopped fresh cilantro for garnish
Instructions:
1. Heat the olive oil in a large skillet or wok over medium-high heat.
2. Add the onion and cook until translucent, about 3-4 minutes.
3. Add the garlic and cook for an additional minute.
4. Stir in the chickpeas, soy sauce, salt, and pepper.
5. Add the chopped kale and stir-fry until wilted, about 2-3 minutes.
6. Serve hot, garnished with cilantro if desired.
Cooking Time: 10-12 minutes
Farro Salad with Roasted Vegetables
This hearty farro salad is a perfect blend of nutty grain, tender roasted vegetables, and tangy dressing. Perfect for a weeknight dinner or a potluck gathering.
Ingredients:
– 1 cup farro
– 2 tablespoons olive oil
– 1 large sweet potato, peeled and cubed
– 1 large red bell pepper, seeded and sliced
– 1 small zucchini, sliced
– 2 cloves garlic, minced
– Salt and pepper to taste
– 2 tablespoons white wine vinegar
– 1 tablespoon honey
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook farro according to package instructions.
3. Toss sweet potato, bell pepper, zucchini, and garlic with olive oil, salt, and pepper on a baking sheet. Roast for 25-30 minutes or until tender.
4. In a large bowl, combine cooked farro, roasted vegetables, white wine vinegar, and honey. Toss to combine.
5. Season with salt and pepper to taste. Garnish with chopped parsley if desired.
Cooking Time: 45-50 minutes
Stuffed Acorn Squash with Wild Rice and Cranberries
This recipe combines the natural sweetness of acorn squash with the earthy flavor of wild rice and the tanginess of cranberries. Perfect for a cozy fall or winter meal, this dish is sure to become a new favorite.
Ingredients:
– 2 medium-sized acorn squash
– 1 cup cooked wild rice
– 1/2 cup fresh or frozen cranberries
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– Salt and pepper to taste
– Optional: chopped fresh herbs (parsley, sage, or thyme)
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out seeds.
3. In a bowl, mix cooked wild rice with chopped onion, minced garlic, cumin, salt, and pepper.
4. Stuff each squash half with the rice mixture and top with cranberries.
5. Drizzle with olive oil and cover with aluminum foil.
6. Roast for 45-50 minutes or until the squash is tender.
Cooking Time: 45-50 minutes
Lentil and Vegetable Stew
A comforting and nutritious stew that’s perfect for a chilly day. This recipe combines the humble lentil with an array of colorful vegetables, resulting in a flavorful and filling meal.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 2 carrots, peeled and chopped
– 2 celery stalks, chopped
– 1 red bell pepper, seeded and chopped
– 1 can (14.5 oz) diced tomatoes
– 4 cups vegetable broth
– 1 teaspoon dried thyme
– Salt and pepper, to taste
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the onion, garlic, carrots, celery, and red bell pepper. Cook until the vegetables are tender, about 10 minutes.
3. Add the lentils, diced tomatoes, vegetable broth, thyme, salt, and pepper. Bring to a boil, then reduce the heat to low and simmer for 30-40 minutes, or until the lentils are tender.
Cooking Time: 40-50 minutes
Grilled Portobello Mushrooms with Quinoa
Elevate your meal game with this flavorful and nutritious recipe that combines the earthy taste of portobello mushrooms with the nutty goodness of quinoa.
Ingredients:
– 4 large portobello mushrooms, stems removed
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– 1 teaspoon garlic powder
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat grill to medium-high heat.
2. In a small bowl, whisk together olive oil, balsamic vinegar, and garlic powder.
3. Brush the mixture evenly onto both sides of the mushrooms.
4. Grill the mushrooms for 4-5 minutes per side, or until tender and slightly charred.
5. Cook quinoa according to package instructions.
6. Serve grilled mushrooms on top of cooked quinoa and garnish with chopped parsley if desired.
Cooking Time: 15-20 minutes
Black Bean and Sweet Potato Enchiladas
A flavorful twist on traditional enchiladas, this recipe combines the comforting warmth of sweet potatoes with the earthy goodness of black beans.
Ingredients:
– 4-6 corn tortillas
– 1 medium sweet potato, cooked and diced
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 1 cup enchilada sauce (homemade or store-bought)
– Shredded cheese for serving (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a large skillet, heat the olive oil over medium-high heat. Add onion and garlic; cook until softened, about 3-4 minutes.
3. Add cooked sweet potato, black beans, cumin, paprika, salt, and pepper to the skillet. Cook for an additional 2-3 minutes, stirring frequently.
4. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
5. Assemble enchiladas by spooning the sweet potato mixture onto each tortilla, then rolling and placing seam-side down in a baking dish.
6. Pour enchilada sauce over the rolled tortillas and top with shredded cheese (if using).
7. Bake for 20-25 minutes or until the cheese is melted and bubbly.
Cooking Time: 30-40 minutes
Roasted Brussels Sprouts with Pecans and Balsamic Glaze
Roasted Brussels Sprouts with Pecans and Balsamic Glaze
Elevate your vegetable game with this sweet and savory recipe, perfect for a weeknight dinner or special occasion.
Ingredients:
• 1 pound Brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1/4 cup chopped pecans
• 2 cloves garlic, minced
• 2 tablespoons balsamic glaze (or reduced balsamic vinegar)
• Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with olive oil, salt, and pepper on a baking sheet.
3. Roast for 20-25 minutes or until tender and caramelized.
4. In a small skillet, toast pecans over medium heat until fragrant.
5. Add garlic to the skillet and cook for 1 minute.
6. Stir in balsamic glaze and remove from heat.
7. Toss roasted Brussels sprouts with toasted pecan mixture and serve.
Cooking Time: 25-30 minutes
Spaghetti Squash with Marinara and Chickpeas
Transforming squash into a delicious and nutritious “spaghetti” dish is easy! This recipe combines the flavors of marinara sauce, chickpeas, and roasted squash for a healthy twist on traditional spaghetti.
Ingredients:
– 1 medium-sized spaghetti squash (about 2 lbs)
– 1 can of chickpeas (14.5 oz), drained and rinsed
– 1 cup of marinara sauce
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: garlic powder, red pepper flakes for added flavor
Instructions:
1. Preheat oven to 400°F (200°C).
2. Cut the squash in half lengthwise and scoop out the seeds.
3. Place the squash halves on a baking sheet, cut side up, drizzle with olive oil, and season with salt and pepper.
4. Roast the squash for 45-50 minutes or until tender and easily pierced with a fork.
5. While the squash is roasting, heat the marinara sauce in a pan over medium heat.
6. Add the chickpeas to the sauce and stir to combine. Season with garlic powder and red pepper flakes if desired.
7. Once the squash is cooked, use a fork to scrape out the flesh into long strands, resembling spaghetti.
8. Serve the “spaghetti” with the marinara and chickpea mixture.
Cooking Time: 1 hour 15 minutes
Vegetable and Chickpea Coconut Curry
This hearty and aromatic curry is a flavorful blend of tender vegetables, creamy coconut milk, and the nutty taste of chickpeas. Perfect for a quick weeknight dinner or a satisfying meal to share with friends.
Ingredients:
• 1 medium onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 can (14 oz) chickpeas, drained and rinsed
• 1 can (14 oz) coconut milk
• 1 tablespoon curry powder
• 1 teaspoon ground cumin
• Salt and pepper, to taste
• Fresh cilantro leaves, for garnish
Instructions:
1. Heat a large saucepan over medium heat.
2. Add the onion and garlic; cook until softened (3-4 minutes).
3. Add the bell pepper and cook until tender (4-5 minutes).
4. Stir in curry powder and cumin; cook for 1 minute.
5. Add chickpeas, coconut milk, salt, and pepper. Simmer for 10-12 minutes or until heated through.
6. Taste and adjust seasoning as needed.
7. Garnish with fresh cilantro leaves.
Cooking Time: 20-22 minutes
Brown Rice and Lentil Stuffed Bell Peppers
This recipe combines the natural sweetness of bell peppers with the nutty flavor of brown rice and the earthy taste of lentils, creating a nutritious and filling meal.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked brown rice
– 1 cup cooked lentils
– 1/2 cup diced onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper, to taste
– Optional: chopped fresh parsley or cilantro for garnish
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the onion and cook until translucent, about 3-4 minutes.
4. Add the garlic and cook for an additional minute.
5. Stuff each bell pepper with the cooked rice-lentil mixture, filling to the top.
6. Place the stuffed peppers in a baking dish and cover with aluminum foil.
7. Bake for 25-30 minutes or until the bell peppers are tender.
Cooking Time: 25-30 minutes
Warm Kale and White Bean Salad
A hearty and healthy salad that’s perfect for a chilly evening or as a side dish for your next dinner party. This recipe combines the natural sweetness of kale with the creaminess of cannellini beans, all tied together with a tangy vinaigrette.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 1 can (15 oz) cannellini beans, drained and rinsed
– 2 cloves garlic, minced
– 1/4 cup olive oil
– 2 tablespoons apple cider vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a large bowl, massage the kale leaves with your hands for about 2 minutes to help tenderize them.
3. Add the garlic, olive oil, and apple cider vinegar to the bowl. Toss until the kale is evenly coated.
4. Spread the bean mixture over the kale mixture in a single layer on a baking sheet.
5. Roast in the preheated oven for 10-12 minutes, or until the kale is slightly wilted and the beans are heated through.
6. Season with salt and pepper to taste.
Cooking Time: 10-12 minutes
Roasted Beet and Farro Salad with Goat Cheese
This vibrant salad combines the natural sweetness of roasted beets with the nutty flavor of farro, all tied together with creamy goat cheese. A perfect side dish or light lunch.
Ingredients:
– 2 large beets
– 1 cup cooked farro
– 1/4 cup crumbled goat cheese
– 1/4 cup chopped fresh parsley
– 2 tablespoons olive oil
– 1 tablespoon balsamic vinegar
– Salt and pepper to taste
Instructions:
1. Preheat oven to 425°F (220°C). Wrap beets in foil and roast for 45-50 minutes, or until tender.
2. Cook farro according to package instructions. Drain and set aside.
3. In a large bowl, whisk together olive oil and balsamic vinegar.
4. Add roasted beets, farro, goat cheese, and parsley to the bowl. Season with salt and pepper to taste.
5. Toss gently to combine.
Cooking Time: 55 minutes (including beet roasting time)
High Fiber Veggie Burger with Avocado
This recipe combines the nutritional benefits of high-fiber veggies and creamy avocado to create a delicious and healthy burger. Perfect for those looking for a vegetarian option that’s packed with fiber and flavor.
Ingredients:
– 1 cup cooked black beans
– 1/2 cup rolled oats
– 1/4 cup finely chopped mushrooms
– 1/4 cup grated zucchini
– 1 minced garlic clove
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1 ripe avocado, mashed
– 1 whole wheat hamburger bun
Instructions:
1. Preheat a non-stick skillet or grill over medium-high heat.
2. In a bowl, mix together black beans, oats, mushrooms, zucchini, garlic, salt, and pepper.
3. Form into 4-6 patties, depending on desired size.
4. Cook patties for 3-4 minutes per side, until lightly browned.
5. Toast the hamburger bun.
6. Assemble burger by spreading mashed avocado on the bottom bun, followed by a cooked patty, and finishing with the top bun.
Cooking Time: 15-20 minutes
Summary
Get ready to revolutionize your dinner routine with these 20 delicious high fiber recipes! From quinoa and black bean stuffed peppers to lentil and spinach curry, there’s something for everyone. Discover creative ways to incorporate more fiber into your meals with dishes like roasted chickpea and sweet potato bowl, whole wheat pasta with broccoli and garlic, and spicy black bean and corn tacos. Whether you’re in the mood for a hearty stew or a quick stir-fry, these high-fiber recipes will keep you satisfied and healthy.
