A healthy diet rich in fiber can have numerous benefits, including promoting digestive health, supporting weight loss, and reducing the risk of chronic diseases like heart disease and diabetes. With the average American only consuming 15 grams of fiber per day, it’s clear that many of us are coming up short when it comes to meeting our daily fiber needs.
That’s why we’ve put together a collection of 20 delicious high-fiber recipes to help you boost your fiber intake and start experiencing the benefits for yourself. From hearty bowls of lentil soup to flavorful salads and satisfying baked goods, these recipes are sure to satisfy your cravings while also providing a nutritional boost. Whether you’re looking to support your digestive health, manage your weight, or simply eat more mindfully, these high-fiber recipes have got you covered.
Quinoa and Black Bean Stuffed Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines quinoa, black beans, and cheese for a filling and healthy meal.
Ingredients:
– 4 bell peppers (any color), seeded and chopped
– 1 cup cooked quinoa
– 1 can black beans, drained and rinsed
– 1/2 cup shredded cheddar cheese
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– 1 teaspoon cumin
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine quinoa, black beans, cheese, olive oil, onion, garlic, and cumin. Mix well.
3. Stuff each bell pepper with the quinoa mixture, filling to the top.
4. Place peppers in a baking dish and bake for 25-30 minutes or until tender.
5. Serve warm, garnished with chopped fresh cilantro if desired.
Cooking Time: 25-30 minutes
Lentil and Spinach Soup
Lentil and Spinach Soup Recipe
This hearty soup is a perfect blend of flavors and textures, packed with nutritious lentils, spinach, and aromatic spices.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 2 cups vegetable broth
– 1 medium onion, chopped
– 3 cloves garlic, minced
– 2 cups fresh spinach leaves
– 1 teaspoon ground cumin
– 1/2 teaspoon paprika
– Salt and pepper to taste
– 2 tablespoons olive oil
Instructions:
1. In a large pot, heat the olive oil over medium heat.
2. Add the chopped onion and cook until softened, about 5 minutes.
3. Add the minced garlic and cook for an additional minute.
4. Add the lentils, vegetable broth, cumin, paprika, salt, and pepper. Bring to a boil, then reduce heat and simmer for 30-40 minutes or until the lentils are tender.
5. Stir in the fresh spinach leaves and cook until wilted.
6. Serve hot, garnished with chopped fresh parsley if desired.
Cooking Time: 45-50 minutes
Chickpea and Avocado Salad
This refreshing salad combines the creamy texture of avocado with the nutty flavor of chickpeas, perfect for a light and satisfying meal or snack. With its simple preparation and minimal ingredients, this recipe is ideal for busy days.
Ingredients:
– 1 can chickpeas (15 oz)
– 2 ripe avocados
– 1/4 cup freshly squeezed lemon juice
– 1 tablespoon olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– Chopped fresh cilantro (optional)
Instructions:
1. Drain and rinse the chickpeas.
2. Cut the avocados in half, remove the pit, and dice into small pieces.
3. In a large bowl, combine the chickpeas, avocado, lemon juice, olive oil, salt, and pepper. Mix until well combined.
4. Taste and adjust seasoning as needed.
5. Garnish with chopped cilantro, if desired.
6. Serve immediately or refrigerate for up to 24 hours.
Cooking Time: None!
Whole Wheat Banana Nut Muffins
Moist and flavorful, these Whole Wheat Banana Nut Muffins are perfect for a quick breakfast or snack. The addition of chopped walnuts adds a delightful crunch and flavor to this tasty treat.
Ingredients:
– 2 ripe bananas, mashed
– 1 1/2 cups whole wheat flour
– 1 cup granulated sugar
– 1/2 cup unsalted butter, melted
– 1 large egg
– 1 teaspoon vanilla extract
– 1/4 teaspoon salt
– 1/2 cup chopped walnuts
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a medium bowl, whisk together flour, sugar, and salt.
3. In a large bowl, combine mashed bananas, melted butter, egg, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in chopped walnuts.
5. Divide batter evenly among muffin cups.
6. Bake for 18-20 minutes or until a toothpick inserted into the center of a muffin comes out clean.
Cooking Time: 18-20 minutes
Roasted Brussels Sprouts with Almonds
Roasted Brussels Sprouts with Almonds: A Delicious Side Dish
Roasting brings out the natural sweetness in Brussels sprouts, while toasted almonds add a satisfying crunch and nutty flavor. This simple recipe is perfect for a weeknight dinner or special occasion.
Ingredients:
– 1 pound Brussels sprouts, trimmed
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1/4 cup sliced almonds
– 1 tablespoon honey
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, stirring occasionally.
4. While the sprouts are roasting, toast almonds in a small skillet over medium heat, stirring frequently, until fragrant (about 5 minutes).
5. In a small bowl, whisk together honey and 1 tablespoon water.
6. Remove Brussels sprouts from oven and toss with toasted almonds and honey glaze.
7. Serve hot.
Cooking Time: 25-30 minutes
Oatmeal with Chia Seeds and Berries
Start your day off right with a nutritious bowl of oatmeal packed with the benefits of chia seeds and sweet-tart berries.
Ingredients:
– 1/2 cup rolled oats
– 1 tablespoon chia seeds
– 1 cup water or milk (dairy or non-dairy)
– 1 tablespoon honey or maple syrup (optional)
– 1/4 cup mixed berries (fresh or frozen)
– Pinch of salt
Instructions:
1. In a medium saucepan, bring the water or milk to a simmer.
2. Add the oats and chia seeds. Cook, stirring occasionally, for 5-7 minutes or until the oats have absorbed most of the liquid and the mixture has a creamy consistency.
3. If using, add the honey or maple syrup and stir to combine.
4. Fold in the mixed berries and a pinch of salt.
5. Serve hot, garnished with additional berries if desired.
Cooking Time: 10-12 minutes
Sweet Potato and Black Bean Tacos
Get ready to experience the perfect blend of sweet and savory with these Sweet Potato and Black Bean Tacos. This recipe is a creative spin on traditional tacos, featuring roasted sweet potatoes and black beans in a flavorful taco filling.
Ingredients:
– 2 large sweet potatoes, peeled and cubed
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, sour cream, salsa, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, cumin, and chili powder. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat some oil over medium-high. Add onion and garlic; cook until softened.
4. Add black beans to the skillet and stir to combine with onion mixture.
5. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
6. Assemble tacos by spooning roasted sweet potatoes and black bean mixture onto tortillas. Top with desired toppings.
Cooking Time: 40-50 minutes
Barley and Mushroom Risotto
Experience the comforting flavors of Italy with this hearty barley risotto infused with earthy mushrooms.
Ingredients:
– 1 cup Arborio barley
– 4 cups vegetable broth, warmed
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 2 cups mixed mushrooms (button, cremini, shiitake), sliced
– 1/2 cup white wine (optional)
– 1 tablespoon butter
– Salt and pepper to taste
– Grated Parmesan cheese, for serving (optional)
Instructions:
1. Heat the olive oil in a large saucepan over medium heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the Arborio barley and cook, stirring occasionally, for 1 minute.
4. Add the warmed broth, 1/2 cup at a time, stirring continuously and allowing each portion to absorb before adding the next.
5. After 20 minutes of cooking, add the sliced mushrooms and white wine (if using). Cook until the mushrooms are tender.
6. Stir in the butter and season with salt and pepper to taste.
7. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 25-30 minutes
Broccoli and Cheddar Stuffed Baked Potatoes
A creamy and nutritious twist on classic baked potatoes, this recipe combines the comfort of cheddar cheese with the nutrition of broccoli. Perfect for a quick weeknight dinner or a satisfying snack.
Ingredients:
– 4 large baking potatoes
– 1 head of broccoli, steamed and chopped
– 2 tablespoons butter
– 1 cup shredded cheddar cheese
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Scrub the potatoes clean and poke some holes in them with a fork.
3. Bake the potatoes for 45-50 minutes, or until they’re soft when pierced with a fork.
4. While the potatoes are baking, melt butter in a pan over medium heat.
5. Add chopped broccoli to the pan and stir until heated through.
6. When the potatoes are done, slice them open lengthwise and top each with a spoonful of broccoli mixture.
7. Sprinkle shredded cheddar cheese on top of the broccoli.
8. Return the stuffed potatoes to the oven for an additional 5-10 minutes, or until the cheese is melted and bubbly.
Cooking Time: Approximately 1 hour
Apple Cinnamon Flaxseed Oatmeal
Start your day with a warm and comforting bowl of Apple Cinnamon Flaxseed Oatmeal, packed with nutritious ingredients and delicious flavors.
Ingredients:
– 1/2 cup rolled oats
– 1/4 cup water or milk
– 1 tablespoon ground flaxseed
– 1/2 teaspoon ground cinnamon
– 1/2 apple, diced (about 1/4 cup)
– Pinch of salt
– Optional: sweetener of your choice (e.g. honey, maple syrup)
Instructions:
1. In a pot, bring the water or milk to a simmer.
2. Add the oats, flaxseed, cinnamon, and salt. Whisk until well combined.
3. Reduce heat to medium-low and cook for 5-7 minutes, stirring occasionally, until the oats have absorbed most of the liquid and reached your desired consistency.
4. Stir in the diced apple.
5. Taste and adjust sweetness as needed.
6. Serve hot and enjoy!
Cooking Time: 10-12 minutes
Roasted Cauliflower with Turmeric and Chickpeas
Roasted Cauliflower with Turmeric and Chickpeas: A flavorful and nutritious side dish that combines the earthy sweetness of cauliflower with the warmth of turmeric and the protein-rich goodness of chickpeas.
– 1 head of cauliflower, broken into florets
– 2 tablespoons olive oil
– 1 teaspoon ground turmeric
– 1/2 cup cooked chickpeas
– Salt and pepper to taste
– Optional: 1/4 teaspoon red pepper flakes for some heat
1. Preheat the oven to 425°F (220°C).
2. In a large bowl, toss the cauliflower florets with olive oil, turmeric, salt, and pepper until well coated.
3. Spread the cauliflower on a baking sheet in a single layer.
4. Roast for 20-25 minutes or until tender and caramelized.
5. Toss the chickpeas with a pinch of salt and spread them on a separate baking sheet.
6. Roast the chickpeas for 10-12 minutes or until crispy and golden brown.
7. Combine the roasted cauliflower and chickpeas in a serving dish.
Total cooking time: 35-40 minutes
Whole Grain Pasta with Kale and White Beans
This recipe combines the simplicity of pasta with the nutritional powerhouses of kale and white beans, creating a satisfying and healthy meal. Perfect for a quick weeknight dinner or a special occasion.
Ingredients:
– 8 oz whole grain pasta
– 1 bunch curly kale, stems removed and chopped
– 1 cup cooked white beans (such as cannellini or navy)
– 2 cloves garlic, minced
– 2 tbsp 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.
2. In a large skillet, heat the olive oil over medium-high heat. Add garlic and cook for 1 minute.
3. Add chopped kale to the skillet and cook until wilted, about 3-4 minutes.
4. Stir in cooked white beans and season with salt and pepper to taste.
5. Combine cooked pasta and kale mixture. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Pear and Walnut Spinach Salad
A refreshing mix of sweet and savory flavors, this salad combines the natural sweetness of pears with the crunch of walnuts and the earthiness of spinach.
Ingredients:
– 4 cups fresh baby spinach leaves
– 1 ripe pear (such as Bartlett or Anjou), diced
– 1/2 cup chopped walnuts
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– 1 tablespoon apple cider vinegar
– Salt and pepper to taste
Instructions:
1. In a large bowl, combine the spinach leaves.
2. Arrange the diced pear on top of the spinach.
3. Sprinkle the chopped walnuts over the pear.
4. If using feta cheese, crumble it over the salad.
5. Drizzle the olive oil and apple cider vinegar over the salad.
6. Season with salt and pepper to taste.
7. Serve immediately.
Cooking Time: 10 minutes
Spiced Lentil and Carrot Stew
Warm up with this hearty, aromatic stew that combines the comfort of lentils and carrots with the spices of the East.
Ingredients:
– 1 cup red or green lentils, rinsed and drained
– 2 medium carrots, peeled and chopped
– 2 tablespoons olive oil
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 teaspoon ground cumin
– 1/2 teaspoon ground coriander
– 1/4 teaspoon turmeric
– Salt and pepper to taste
– 4 cups vegetable broth
– 2 cups water
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. In a large pot, heat the olive oil over medium heat. Add the onion and cook until softened, about 5 minutes.
2. Add the garlic, cumin, coriander, and turmeric. Cook for 1 minute, stirring constantly.
3. Add the lentils, carrots, broth, and water. Bring to a boil, then reduce heat to low and simmer for 30-40 minutes, or until the lentils are tender.
4. Season with salt and pepper to taste. Garnish with cilantro leaves, if desired.
Cooking Time: 30-40 minutes
Avocado and Black Bean Toast on Whole Grain Bread
Looking for a healthy and flavorful breakfast or snack option? This Avocado and Black Bean Toast recipe is perfect! It’s packed with creamy avocado, protein-rich black beans, and fiber-filled whole grain bread.
Ingredients:
– 2 slices of whole grain bread
– 1 ripe avocado, mashed
– 1/4 cup cooked black beans, rinsed and drained
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: red onion, cilantro, or feta cheese for added flavor
Instructions:
1. Toast the whole grain bread until lightly browned.
2. Spread mashed avocado on each slice of toast.
3. Top with black beans, drizzled with olive oil, and season with salt and pepper to taste.
4. Add any desired toppings (red onion, cilantro, or feta cheese) for extra flavor.
5. Serve immediately and enjoy!
Cooking Time: 10 minutes
Berry and Almond Butter Smoothie Bowl
Start your day with a nutritious and delicious breakfast bowl that combines the sweetness of berries, the creaminess of almond butter, and the crunch of granola.
Ingredients:
– 1 cup frozen mixed berries (blueberries, strawberries, raspberries)
– 2 tablespoons almond butter
– 1/2 banana, sliced
– 1 tablespoon chia seeds
– 1 tablespoon rolled oats
– Pinch of salt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine frozen berries, almond butter, and sliced banana.
2. Blend until smooth and creamy, adding ice cubes if you prefer a thicker consistency.
3. Pour the smoothie into a bowl.
4. Top with chia seeds, rolled oats, and a pinch of salt.
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Farro Salad with Roasted Vegetables
Elevate your salad game with this hearty, nutritious Farro Salad featuring roasted vegetables and a tangy dressing.
Ingredients:
– 1 cup farro
– 2 cups water or vegetable broth
– 2 tbsp olive oil
– 1 large sweet potato, peeled and cubed
– 1 large carrot, peeled and sliced
– 1 red bell pepper, seeded and sliced
– 1 small red onion, thinly sliced
– Salt and pepper to taste
– 2 tbsp white wine vinegar
– 1 tsp Dijon mustard
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 425°F (220°C).
2. Cook farro according to package instructions using water or broth. Drain and set aside.
3. Toss sweet potato, carrot, bell pepper, and onion 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, vinegar, and mustard. Mix well to combine.
5. Taste and adjust seasoning as needed. Garnish with chopped parsley if desired.
Cooking Time: Approximately 40-45 minutes
Zucchini Noodles with Peanut Sauce and Edamame
This recipe combines the health benefits of zucchini noodles with the rich flavors of peanut sauce and protein-rich edamame. Perfect for a quick weeknight dinner or a satisfying lunch.
Ingredients:
– 2 medium zucchinis
– 1/4 cup peanut butter
– 1/4 cup soy sauce
– 2 tablespoons honey
– 2 cloves garlic, minced
– 1 tablespoon rice vinegar
– 1/4 teaspoon red pepper flakes (optional)
– 1 cup cooked edamame
– Salt and pepper to taste
– Fresh cilantro leaves for garnish (optional)
Instructions:
1. Preheat a large skillet or wok over medium-high heat.
2. Spiralize the zucchinis into noodles and add them to the skillet.
3. Cook the noodles for 3-4 minutes, stirring occasionally, until they start to soften.
4. In a small bowl, whisk together peanut butter, soy sauce, honey, garlic, rice vinegar, and red pepper flakes (if using).
5. Pour the peanut sauce over the zucchini noodles and stir to combine.
6. Add cooked edamame and season with salt and pepper to taste.
7. Serve immediately, garnished with fresh cilantro leaves if desired.
Cooking Time: 10-12 minutes
Chia Seed Pudding with Fresh Fruit
This recipe combines the nutritional benefits of chia seeds with the natural sweetness of fresh fruit to create a healthy and delicious breakfast or snack option.
Ingredients:
– 1/2 cup chia seeds
– 1 cup unsweetened almond milk
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Fresh fruit (such as strawberries, blueberries, or sliced banana)
Instructions:
1. In a small bowl, mix together chia seeds, almond milk, honey, and vanilla extract.
2. Whisk until the chia seeds are well coated with the liquid.
3. Refrigerate for at least 2 hours or overnight to allow the pudding to set.
4. Just before serving, top the pudding with your choice of fresh fruit.
Cooking Time: 2 hours
Tips:
– You can adjust the amount of honey to your taste.
– Feel free to mix and match different fruits to find your favorite combination.
– Chia seed pudding can be stored in the refrigerator for up to 3 days.
Baked Apples with Oats and Cinnamon
Transform plain apples into a comforting dessert by filling them with a mixture of oats, cinnamon, and sugar. This recipe is perfect for a cozy evening treat.
Ingredients:
– 4-6 apples (any variety), cored
– 1/2 cup rolled oats
– 2 tablespoons brown sugar
– 1 teaspoon ground cinnamon
– 1/4 teaspoon nutmeg
– 1 tablespoon butter, melted
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, mix together oats, brown sugar, cinnamon, and nutmeg.
3. Core the apples, leaving about 1 inch at the top. Fill each apple with the oat mixture, dividing it evenly among the four-six apples.
4. Place the filled apples in a baking dish and dot the tops with melted butter.
5. Bake for 25-30 minutes or until the apples are tender and the filling is golden brown.
Summary
Discover the delicious world of high fiber recipes with this collection of 20 mouthwatering dishes. From savory soups to sweet treats, these recipes are packed with nutritious ingredients like quinoa, lentils, chickpeas, and whole grains. Try your hand at Quinoa and Black Bean Stuffed Peppers, Lentil and Spinach Soup, or Chickpea and Avocado Salad for a healthy dose of fiber. Or indulge in sweet treats like Whole Wheat Banana Nut Muffins or Apple Cinnamon Flaxseed Oatmeal. With this variety of high-fiber recipes, you’ll be on your way to a balanced diet that’s both tasty and nutritious.
