Are you looking to increase your fiber intake without sacrificing flavor or satisfaction? Look no further! Incorporating more whole grains, fruits, and vegetables into your diet can have numerous health benefits, from supporting healthy digestion to reducing the risk of chronic diseases. In this article, we’ll explore 18 delicious high-fiber dinner recipes that will keep you full and satisfied while nourishing your body.
From hearty stews to vibrant stir-fries, these recipes showcase the versatility and flavor of fiber-rich ingredients like quinoa, lentils, chickpeas, and sweet potatoes. Whether you’re a busy professional or an adventurous home cook, there’s something on this list for everyone.
Quinoa and Black Bean Stuffed Peppers
Add some flavor and nutrition to your meal with this easy-to-make recipe that combines quinoa, black beans, and roasted peppers.
Ingredients:
• 4 large bell peppers, any color
• 1 cup cooked quinoa
• 1 cup cooked black beans
• 1/2 cup diced red onion
• 1 minced garlic clove
• 1 teaspoon cumin
• Salt and pepper to taste
• Optional: shredded cheese, chopped cilantro, or sour cream for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the peppers and remove seeds and membranes. Place them in a baking dish.
3. In a medium bowl, mix together cooked quinoa, black beans, red onion, garlic, cumin, salt, and pepper.
4. Stuff each pepper with the quinoa mixture, filling to the top.
5. Cover the baking dish with aluminum foil and bake for 25 minutes.
6. Remove the foil and continue baking for an additional 10-15 minutes, until peppers are tender.
7. Serve hot, topped with your choice of cheese, cilantro, or sour cream.
Cooking Time: 35-40 minutes
Lentil and Vegetable Curry
A flavorful and nutritious curry that combines red lentils with a medley of vegetables, perfect for a quick weeknight dinner.
Ingredients:
– 1 cup dried red lentils, rinsed and drained
– 2 medium onions, chopped
– 3 cloves garlic, minced
– 1 medium carrot, peeled and grated
– 1 medium zucchini, sliced
– 1 can (14 oz) diced tomatoes
– 1 tsp ground cumin
– 1 tsp curry powder
– Salt and pepper, to taste
– 2 tbsp olive oil
– 2 cups water
Instructions:
1. Heat the oil in a large saucepan over medium heat.
2. Add onions and cook until softened, about 5 minutes.
3. Add garlic and cook for an additional minute.
4. Stir in cumin, curry powder, and lentils; cook for 1-2 minutes.
5. Add diced tomatoes, carrot, zucchini, salt, and pepper; stir to combine.
6. Pour in water and bring the mixture to a boil.
7. Reduce heat and simmer, covered, for 30-40 minutes or until the lentils are tender.
Cooking Time: 30-40 minutes
Whole Wheat Pasta with Chickpeas and Spinach
A hearty and healthy pasta dish packed with protein-rich chickpeas, nutritious spinach, and the nutty flavor of whole wheat pasta. This quick and easy recipe is perfect for a weeknight dinner or lunch.
Ingredients:
– 8 oz whole wheat pasta
– 1 can chickpeas (15 oz), drained and rinsed
– 2 cups fresh spinach leaves
– 2 cloves garlic, minced
– 1/4 cup 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 chickpeas and cook for 2-3 minutes or until lightly browned.
4. Stir in spinach leaves and cook until wilted.
5. Combine cooked pasta, chickpea mixture, and salt to taste.
6. Serve hot, topped with Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Barley and Mushroom Risotto
A creamy and earthy twist on the classic Italian dish, this Barley and Mushroom Risotto combines the nutty flavor of barley with the rich taste of sautéed mushrooms.
Ingredients:
– 1 cup Arborio rice
– 2 cups vegetable broth, warmed
– 1/4 cup pearl barley
– 2 tablespoons olive oil
– 1 small onion, finely chopped
– 8 oz mixed mushrooms (button, cremini, shiitake), sliced
– 2 cloves garlic, minced
– 1/2 cup white wine (optional)
– Salt and pepper to taste
– Grated Parmesan cheese (optional)
Instructions:
1. Heat the olive oil in a large skillet over medium-high heat.
2. Add the chopped onion and cook until translucent, about 3-4 minutes.
3. Add the sliced mushrooms and cook until they release their liquid and start to brown, about 5-6 minutes.
4. Add the pearl barley and cook for 1 minute, stirring constantly.
5. Add the Arborio rice and cook for 1-2 minutes, until lightly toasted.
6. Add the white wine (if using) and cook until absorbed.
7. Warm the vegetable broth in a separate pot. Add 1/2 cup to the risotto and stir until mostly absorbed.
8. Repeat step 7, adding 1/2 cup of broth at a time, until the rice is cooked and creamy, about 20-25 minutes.
9. Season with salt and pepper to taste.
10. Serve hot, topped with grated Parmesan cheese if desired.
Cooking Time: 20-25 minutes
Sweet Potato and Black Bean Tacos
Sweet Potato and Black Bean Tacos Recipe
This recipe combines the natural sweetness of sweet potatoes with the savory flavor of black beans, all wrapped up in a crispy taco shell.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 1 can black beans, drained and rinsed
– 1 onion, diced
– 1 red bell pepper, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon cumin
– Salt and pepper to taste
– 8-10 taco shells
– Optional toppings: avocado, sour cream, salsa, shredded cheese, cilantro
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with 1/4 cup olive oil, cumin, salt, and pepper on a baking sheet. Roast for 20-25 minutes or until tender.
3. In a large skillet, heat remaining 1 tablespoon olive oil over medium-high. Add onion and bell pepper; cook until softened, about 5 minutes. Add garlic and cook an additional minute.
4. Stir in black beans and roasted sweet potatoes. Season with salt and pepper to taste.
5. Warm taco shells according to package instructions.
6. Assemble tacos by spooning the sweet potato-black bean mixture into shells and topping with desired toppings.
Cooking Time: 30-35 minutes
Chickpea and Avocado Salad Wrap
A fresh and healthy wrap filled with creamy avocado, protein-rich chickpeas, and crunchy vegetables.
Ingredients:
– 1 ripe avocado, diced
– 1 can chickpeas (15 oz), drained and rinsed
– 1/2 cup mixed greens
– 1/4 cup chopped red bell pepper
– 1 tablespoon lemon juice
– 1 teaspoon olive oil
– Salt and pepper to taste
– 1 whole wheat tortilla, large
Instructions:
1. In a medium bowl, combine chickpeas, avocado, mixed greens, and red bell pepper.
2. Squeeze lemon juice over the mixture and toss gently.
3. Drizzle olive oil and season with salt and pepper to taste.
4. Lay the tortilla flat and spoon the salad mixture onto one half of the tortilla.
5. Fold the tortilla in half to enclose the filling.
6. Serve immediately and enjoy!
Cooking Time: 10 minutes
Roasted Vegetable and Quinoa Bowl
Roasted Vegetable and Quinoa Bowl Recipe
This recipe brings together the earthy sweetness of roasted vegetables with the nutty goodness of quinoa, making for a nutritious and satisfying meal.
Ingredients:
• 1 cup quinoa, rinsed and drained
• 2 cups water or vegetable broth
• 2 tablespoons olive oil
• 1 large sweet potato, peeled and cubed
• 1 large red bell pepper, seeded and sliced
• 1 large zucchini, sliced
• 1 small red onion, thinly sliced
• Salt and pepper to taste
• Optional: feta cheese, chopped fresh herbs (e.g., parsley, cilantro)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring quinoa and water/broth to a boil. Reduce heat to low, cover, and simmer for about 15-20 minutes or until the quinoa is tender and fluffy.
3. While the quinoa cooks, toss sweet potato, bell pepper, zucchini, and onion with olive oil, salt, and pepper on a baking sheet.
4. Roast in the preheated oven for about 25-30 minutes or until the vegetables are tender and lightly caramelized.
5. Fluff cooked quinoa with a fork. Serve with roasted vegetables and optional feta cheese and fresh herbs.
Cooking Time: About 45 minutes
Lentil and Sweet Potato Shepherd’s Pie
A hearty, plant-based twist on the classic shepherd’s pie, this recipe combines nutritious lentils and sweet potatoes with savory spices and flaky mashed potatoes.
Ingredients:
– 1 cup cooked lentils
– 2 medium sweet potatoes, peeled and diced
– 1 onion, chopped
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– 1 teaspoon ground cumin
– 1/2 teaspoon smoked paprika
– Salt and pepper, to taste
– 2 cups mashed potatoes
– 1 cup vegetable broth
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat. Add the onion and garlic; cook until softened, about 3-4 minutes.
3. Add the cooked lentils, cumin, smoked paprika, salt, and pepper to the skillet. Cook for an additional 1-2 minutes.
4. In a separate pot, boil the diced sweet potatoes until tender. Drain and mash with a fork.
5. Assemble the shepherd’s pie by spreading the lentil mixture in the bottom of a 9×13 inch baking dish. Top with the mashed sweet potatoes.
6. Pour the vegetable broth over the sweet potatoes.
7. Spread the mashed potatoes evenly over the top of the pie.
8. Bake for 25-30 minutes, or until the potatoes are golden brown and the filling is hot and bubbly.
Cooking Time: 35-40 minutes
Whole Grain Spaghetti with Lentil Bolognese
This classic Italian-inspired dish gets a nutritious twist by incorporating lentils and whole grain spaghetti, making it a satisfying meal for any time of day.
Ingredients:
– 1 cup dried green or brown lentils, rinsed and drained
– 1 onion, finely chopped
– 2 garlic cloves, minced
– 1 carrot, finely chopped
– 1 can (28 oz) crushed tomatoes
– 1 tsp dried oregano
– 1 tsp dried basil
– Salt and pepper to taste
– 1 lb whole grain spaghetti
– Grated Parmesan cheese, optional
Instructions:
1. Cook the lentils according to package instructions until tender. Drain and set aside.
2. In a large pot, sauté the onion, garlic, and carrot in a little oil until softened.
3. Add the crushed tomatoes, oregano, basil, salt, and pepper. Stir well and bring to a simmer.
4. Add the cooked lentils to the sauce and stir to combine.
5. Cook the whole grain spaghetti according to package instructions until al dente. Drain and serve with the lentil bolognese sauce.
Cooking Time:
– Lentils: 20-25 minutes
– Sauce: 15-20 minutes
– Spaghetti: 8-12 minutes
Black Bean and Corn Stuffed Zucchini
A flavorful twist on traditional stuffed zucchini, this recipe combines the savory taste of black beans and corn with the freshness of summer squash.
Ingredients:
– 4 medium-sized zucchinis
– 1 can black beans, drained and rinsed
– 1 cup frozen corn kernels, thawed
– 1/2 cup breadcrumbs
– 1 tablespoon olive oil
– Salt and pepper to taste
– Optional: shredded cheese for topping
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the zucchinis in half lengthwise and scoop out the insides, leaving a shell about 1/4 inch thick.
3. In a bowl, mix together black beans, corn kernels, breadcrumbs, and a pinch of salt and pepper.
4. Stuff each zucchini with the bean-corn mixture, dividing it evenly among the four.
5. Place the stuffed zucchinis on a baking sheet lined with parchment paper and drizzle with olive oil.
6. Bake for 25-30 minutes or until the zucchinis are tender and the filling is heated through.
Cooking Time: 25-30 minutes
Farro and Kale Salad with Lemon Tahini Dressing
This hearty salad combines the nutty flavor of farro with the earthy taste of kale, topped with a creamy lemon tahini dressing.
Ingredients:
– 1 cup cooked farro
– 2 cups curly kale, stems removed and discarded, leaves chopped
– 1/4 cup freshly squeezed lemon juice
– 1/4 cup tahini
– 2 cloves garlic, minced
– 1/2 teaspoon salt
– 3 tablespoons olive oil
Instructions:
1. In a large bowl, combine cooked farro and chopped kale.
2. In a small bowl, whisk together lemon juice, tahini, garlic, and salt until smooth.
3. Slowly pour in olive oil while continuously whisking until the dressing is creamy.
4. Pour the dressing over the farro-kale mixture and toss to combine.
5. Serve immediately.
Cooking Time: 15 minutes
Vegetable and Chickpea Stir-Fry
A flavorful and nutritious stir-fry made with a variety of colorful vegetables, chickpeas, and savory seasonings.
Ingredients:
– 1 cup cooked chickpeas
– 2 cups mixed vegetables (bell peppers, carrots, broccoli, snap peas)
– 2 tablespoons vegetable oil
– 1 small onion, thinly sliced
– 2 cloves garlic, minced
– 1 teaspoon soy sauce
– 1 teaspoon oyster sauce (optional)
– Salt and pepper to taste
– Chopped green onions for garnish (optional)
Instructions:
1. Heat 1 tablespoon of oil in a large skillet or wok over medium-high heat.
2. Add the onion and garlic; cook until the onion is translucent, about 3 minutes.
3. Add the mixed vegetables; cook until they start to soften, about 4 minutes.
4. Add the chickpeas, soy sauce, and oyster sauce (if using); stir-fry for an additional 2-3 minutes.
5. Season with salt and pepper to taste.
6. Garnish with chopped green onions, if desired.
Cooking Time: 15-20 minutes
Broccoli and Chickpea Buddha Bowl
A nutrient-packed bowl filled with roasted broccoli, creamy chickpeas, and fluffy quinoa – the perfect meal to fuel your body and mind.
Ingredients:
– 1 head of broccoli, broken into florets
– 1 can chickpeas (14.5 oz), drained and rinsed
– 1 cup cooked quinoa
– 2 tablespoons olive oil
– 1 teaspoon lemon juice
– Salt and pepper to taste
– Optional: chopped fresh herbs (parsley, cilantro, or scallions) for garnish
Instructions:
1. Preheat oven to 425°F (220°C).
2. Toss broccoli florets with 1 tablespoon olive oil, salt, and pepper on a baking sheet. Roast for 15-20 minutes, or until tender.
3. In a medium saucepan, heat the remaining 1 tablespoon olive oil over medium-high heat. Add chickpeas and cook for 5 minutes, stirring occasionally.
4. Fluff cooked quinoa with a fork and divide among bowls.
5. Top quinoa with roasted broccoli, chickpeas, and a squeeze of lemon juice.
6. Garnish with chopped fresh herbs, if desired.
Cooking Time: 25-30 minutes
Enjoy your nutritious Buddha Bowl!
Whole Wheat Veggie Pizza with Spinach and Artichokes
A delicious and healthy pizza option that combines the nutty flavor of whole wheat crust with the earthy taste of spinach and artichokes.
Ingredients:
– 1 1/2 cups whole wheat flour
– 1/4 cup olive oil
– 1/2 teaspoon salt
– 1/4 teaspoon sugar
– 1/2 cup warm water
– 1/2 cup fresh spinach leaves, chopped
– 1 (14 oz) can artichoke hearts, drained and chopped
– 1/2 cup shredded mozzarella cheese
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 425°F.
2. In a large bowl, combine flour, olive oil, salt, and sugar. Gradually add warm water and mix until dough forms.
3. Roll out the dough on a floured surface to a thickness of about 1/8 inch.
4. Transfer the dough to a baking sheet or pizza stone.
5. Spread chopped spinach and artichoke hearts evenly over the dough.
6. Sprinkle mozzarella cheese over the toppings.
7. Drizzle with olive oil and bake for 15-20 minutes, or until crust is golden brown.
Cooking Time: 15-20 minutes
Barley and Lentil Soup with Carrots and Celery
This comforting soup is a perfect blend of textures and flavors, with the nutty sweetness of barley, the earthiness of lentils, and the crunch of carrots and celery.
Ingredients:
– 1 cup brown or green lentils, rinsed and drained
– 2 cups water or vegetable broth
– 1 cup whole grain barley, rinsed and drained
– 2 medium carrots, peeled and chopped
– 2 stalks celery, chopped
– 1 onion, chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
– Optional: your favorite herbs (e.g., thyme, rosemary) or a squeeze of lemon juice
Instructions:
1. In a large pot, combine lentils, water or broth, barley, carrots, celery, onion, and garlic.
2. Bring to a boil, then reduce heat and simmer for 40-45 minutes, or until the lentils and barley are tender.
3. Season with salt and pepper to taste.
4. Serve hot, garnished with chopped fresh herbs or a squeeze of lemon juice if desired.
Cooking Time: 40-45 minutes
Quinoa and Black Bean Burgers
This recipe combines the nutty flavor of quinoa with the earthy taste of black beans to create a deliciously healthy alternative to traditional burgers.
Ingredients:
– 1 cup cooked quinoa
– 1/2 cup cooked black beans, rinsed and drained
– 1/4 cup finely chopped red onion
– 1 minced garlic clove
– 1 tablespoon olive oil
– 1 teaspoon cumin
– 1/2 teaspoon smoked paprika (optional)
– Salt and pepper to taste
– 1 tablespoon breadcrumbs (gluten-free, if necessary)
– Lettuce, tomato, avocado, and any other desired burger toppings
Instructions:
1. In a large bowl, combine quinoa, black beans, red onion, garlic, olive oil, cumin, smoked paprika (if using), salt, and pepper.
2. Using your hands or a wooden spoon, mix until well combined.
3. Divide the mixture into 4-6 portions, depending on desired burger size.
4. Shape each portion into a patty.
5. Place patties on a plate or tray and refrigerate for at least 30 minutes to set.
6. Preheat a non-stick skillet or grill over medium-high heat.
7. Cook burgers for 3-4 minutes per side, or until crispy and cooked through.
8. Serve on your favorite bun with desired toppings.
Cooking Time: 10-12 minutes
Roasted Cauliflower and Chickpea Tacos
Elevate your taco game with this flavorful and nutritious vegetarian recipe, featuring roasted cauliflower and chickpeas.
Ingredients:
– 1 head of cauliflower, broken into florets
– 1 can chickpeas (15 oz), drained and rinsed
– 2 tablespoons olive oil
– 1 teaspoon cumin
– 1/2 teaspoon chili powder
– Salt and pepper to taste
– 8-10 corn tortillas
– Optional toppings: avocado, salsa, shredded lettuce, diced tomatoes
Instructions:
1. Preheat oven to 425°F (220°C).
2. In a bowl, toss cauliflower florets with 1 tablespoon olive oil, cumin, chili powder, salt, and pepper.
3. Spread the cauliflower mixture on a baking sheet and roast for 20-25 minutes, or until tender and lightly browned.
4. Meanwhile, heat the remaining 1 tablespoon olive oil in a pan over medium-high heat.
5. Add the chickpeas and cook for about 5 minutes, stirring occasionally, until slightly caramelized.
6. Warm tortillas by wrapping them in a damp paper towel and microwaving for 20-30 seconds.
7. Assemble tacos by placing roasted cauliflower, chickpeas, and desired toppings onto warmed tortillas.
Cooking Time: Approximately 35-40 minutes
Whole Grain Couscous with Roasted Vegetables
A flavorful and nutritious side dish that combines the nutty goodness of whole grain couscous with a medley of roasted vegetables.
Ingredients:
– 1 cup whole grain couscous
– 2 cups water or vegetable broth
– 2 tablespoons olive oil
– 1 large red bell pepper, seeded and sliced
– 1 large yellow bell pepper, seeded and sliced
– 1 large red onion, peeled and chopped
– 2 cloves garlic, minced
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a medium saucepan, bring the couscous and water or broth to a boil. Reduce heat, cover, and simmer for 10-12 minutes or until the liquid is absorbed.
3. While the couscous cooks, toss the bell peppers, onion, and garlic with olive oil, salt, and pepper on a baking sheet.
4. Roast in the preheated oven for 25-30 minutes or until the vegetables are tender and lightly caramelized.
5. Fluff the cooked couscous with a fork and stir in roasted vegetables.
Cooking Time: 35-40 minutes
Summary
Discover the taste and benefits of a high-fiber diet with these 18 delicious dinner recipes! From quinoa-stuffed peppers to lentil curries, whole wheat pasta dishes, and more, these healthy meals are packed with fiber-rich ingredients. Try cooking up Quinoa and Black Bean Stuffed Peppers, Lentil and Vegetable Curry, or Whole Wheat Pasta with Chickpeas and Spinach for a nutritious and satisfying dinner that will leave you feeling full and guilt-free. Plus, get inspired to create your own high-fiber recipes with our collection of innovative and flavorful meal ideas!
