70+ Excessive-Fiber Recipes

On the high fiber recipe entrance, somebody actually poked the bear within the final yr or so. As a tradition, we appeared to have reached peak protein-maxxing, and individuals are beginning to keep in mind that fiber is essential too. The excellent news is that a lot of my favourite components to prepare dinner with additionally occur to be a number of the greatest sources of fiber round. Assume beans, lentils, berries, seeds, oats and different complete grains, and loads of greens. They’re filling, scrumptious, and a welcome a part of breakfast, lunch, and dinner. There are such a lot of methods to eat extra fiber!

A whole lot of my cooking is of course fiber-forward, however moderately than chasing fiber grams, I give attention to meals constructed round components that occur to convey a very good quantity of fiber to the desk. These are the kinds of meals I genuinely like to prepare dinner with (plant-forward and pantry pleasant, and sometimes fairly inexpensive) particularly if you happen to purchase staples like beans, grains, and lentils in bulk. 

Under you’ll discover a collection of my favourite high-fiber recipes together with breakfasts, salads, soups, grain bowls, bean recipes, lentil recipes, and extra. They’re great on many fronts – satisfying, colourful, massive taste – with the bonus that they’re bringing  fiber to the celebration as effectively. Get pleasure from!

1. Three Cheese Pizza Beans

   Impressed by the internet-famous Smitten Kitchen Pizza Beans highlighted in Rancho Gordo’s new e-book, this wintery model has all of the much-loved elements – tomato, melty cheeses, and big beans – together with pumpkin, feta, black olives and kale. A favourite one-pan make and bake meal.
   

2. Chickpea Salad Sandwich

   The chickpea salad sandwich filling to make in bulk for simple lunches and snacks all week. An ideal vegetarian or vegan sandwich possibility.
   

3. Coconut Pink Lentil Soup (Esalen Ayurvedic Dal)

   A vibrant purple lentil soup (or stew) that’s at all times massively widespread. A buddy turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years in the past. Pink lentil based mostly, curry-spiced coconut broth with again notes of ginger and tomato, with slivered inexperienced onions, and a end of cilantro or kale. A high-fiber recipe all star.
   

4. Baked Oatmeal Cups

   Baked oatmeal cups are the right on-the-go breakfast staple. These are made with oats, bananas, and plenty of berries, then baked into golden deliciousness.
   

5. Well being Nut Vegan Chili

   A particular, triple-bean, vegan chili impressed by Jess Damuck’s new cookbook. It’s daring, flavor-packed and makes use of a method to attain the very best texture of any chili I’ve eaten. It’s time to schedule a giant chili evening.
   

6. Quinoa Salad

   A favourite quinoa salad punctuated with crunchy cucumbers and toasted cashews. There’s creamy feta, wisps of arugula, flecks of purple onion and herbs, and a particular ginger-curry dressing. So scrumptious!
   

7. White Bean Soup with Garlic and Olive Oil

   This white bean soup is rustic, silky, and constructed round plump beans simmered in a saffron-tinted broth. A squeeze of citrus, crumbled feta, and chopped olives makes every chew particular.
   

8. Kale Chips

   There are only a couple particulars to get proper for the right kale chips. That is how I make crispy pom-poms of kale everybody likes to snack on.
   

1. Bran Muffins

   Not your primary, bland, bran muffin. The factor that makes these particular is their taste. They’re buttermilk based mostly with a young crumb and toasted, craggy high. Good smeared with a little bit of butter and your favourite marmalade. A high-fiber recipe traditional.
   

2. Chocolate Chia Pudding

   The chocolate chia pudding of your goals. Silky, deeply chocolatey, crunchy on high — dessert vibes with breakfast credentials.
   

3. Triple-Oat Breakfast Cereal

   if you happen to’re making an attempt to work extra oats into your weight loss plan, make this a go-to. The large-batch factor right here is the magic.
   

4. Coconut Baked Oatmeal

   An additional particular baked oatmeal – banana, coconut, vanilla, coconut milk, and a few winter citrus, all baked into aromatic, golden-topped magic.
   

5. Chia Breakfast Bowl

   A summery chia breakfast bowl – soak the chia seeds in your favourite nut milk, high with smashed berries, recent passionfruit juice, pepitas, and large flakes of toasted coconut. A little bit of bee pollen provides a lift and a few fairly.
   

6. Peanut Butter Granola

   Utilizing a brief ingredient checklist of pantry fundamentals, this peanut butter granola is extremely good. It encompasses a peanut butter and maple syrup coating that bakes fantastically into crunchy oat clusters.
   

7. A Glow-promoting, Luminizing Breakfast Magnificence Bowl

   Highlighting just a few skin-friendly superstars on this Luminizing Breakfast Magnificence Bowl – a blended berry and chia smoothie base topped with a rainbow of seasonal components.
   

8. The Good Wholesome Granola (Low Oil & Naturally Sweetened)

   There are just a few totally different granola camps. This one falls squarely within the nice, on a regular basis, wholesome granola class. Midnight black and deeply chocolate-flavored with darkish black cocoa and cocoa nibs, this granola is full of heart-healthy oats and seeds. Naturally sweetened, clumpy, and crunchy, the recipe requires only a small splash of olive oil, and leverages a secret ingredient to convey all of it collectively.
   

9. No-bake Vitality Bites

   A substitute for ultra-processed vitality bars, these selfmade, no-bake vitality bites are an ideal late afternoon snack. One of the best half is that they’re easy to make, and also you’re in command of the components.
   

10. Baked Oatmeal Cups

    Baked oatmeal cups are the right on-the-go breakfast staple. These are made with oats, bananas, and plenty of berries, then baked into golden deliciousness.
    

11. Higher Breakfast Cereal

    That is going to make your mornings higher. Mix whole bins of healthful cereal into your greatest bowl, add further oats, oat bran, floor flax seeds, and freeze-dried berries. Now you’ve loads of breakfasts able to go.
    

1. Three Cheese Pizza Beans

   Impressed by the internet-famous Smitten Kitchen Pizza Beans highlighted in Rancho Gordo’s new e-book, this wintery model has all of the much-loved elements – tomato, melty cheeses, and big beans – together with pumpkin, feta, black olives and kale. A favourite one-pan make and bake meal.
   

2. Chickpea Salad Sandwich

   The chickpea salad sandwich filling to make in bulk for simple lunches and snacks all week. An ideal vegetarian or vegan sandwich possibility.
   

3. Well being Nut Vegan Chili

   A particular, triple-bean, vegan chili impressed by Jess Damuck’s new cookbook. It’s daring, flavor-packed and makes use of a method to attain the very best texture of any chili I’ve eaten. It’s time to schedule a giant chili evening.
   

4. Chipotle Cinnamon Sluggish-Cooked Coconut Beans

   Tender, slow-cooked beans in a purple broth tempered with coconut milk towards the top. The broth hums with a robust cinnamon, chipotle, and tomato basis punctuated with cayenne pepper and Thai chiles.
   

5. White Bean Soup with Garlic and Olive Oil

   This white bean soup is rustic, silky, and constructed round plump beans simmered in a saffron-tinted broth. A squeeze of citrus, crumbled feta, and chopped olives makes every chew particular.
   

6. Crispy Chickpeas

   Crispy roasted chickpeas are one among my favourite methods so as to add crunch and a little bit of protein to salads, bowls, and roasted greens. There are just a few methods to getting them further crispy crunchy, and never unhappy.
   

7. Ribollita

   Ribollita, a fantastically thick Tuscan stew made with darkish greens, a lot of beans, greens, olive oil, and thickened with day-old bread. Considered one of my high-fiber recipe favorites. And it freezes fantastically.
   

8. Quinoa Energy Bowl

   A quinoa energy bowl makes the right working lunch. The bottom is just quinoa and mung bean, and the magic comes from the deeply sautéed and spiced celery. This bowl welcomes as many, or few, toppings as you want – roasted cherry tomatoes, salted dill yogurt, fast pickled purple onions, chopped olives.
   

9. Baked Cabbage Sliders

   Crisp on the perimeters and full of beans, quinoa, cabbage, cottage cheese and different good things on the within, these make for a straightforward, fiber and protein-packed meal everybody can personalize with toppings.
   

10. A Actually Good Chana Masala

    There are numerous chana masala recipes on the market which might be completely good, however that is the chana masala it’s best to make tonight – a Technicolor model of chana masala.
    

11. Pan-Fried Beans with Kale

    Golden crusted pan-fried beans are made further particular by loading them up with kale, Parmesan, lemon, walnuts, and nutmeg. So many nice variations within the feedback as effectively!
    

12. Final Veggie Burger

    The final word veggie burger recipe made with a secret trick, garbanzo beans, cilantro, onions, lemon zest, eggs, and bread crumbs.
    

13. Lemon Gigante Beans

    For those who’ve by no means cooked with big beans, now could be the time. On this dish child fennel, plump Greek gigante beans, and sliced lemon tangle with a honey-kissed white wine sauce, all completed with a bathe of chopped dill. An ideal aspect.
    

14. Big Chipotle Baked Beans

    A riff on Laurence Jossel’s well-known NOPA beans – plump, creamy beans baked in a shiny, chunky chipotle tomato sauce, topped with crunchy breadcrumbs, loads of oozy queso fresco, and an emerald drizzle of cilantro pesto.
    

15. Turmeric Chickpeas with Garlic Tahini

    A fast lunch. And a compelling purpose to at all times maintain turmeric chickpeas readily available! And if you happen to actually love chickpeas, right here’s the place all of the chickpea recipes stay.
    

16. Prompt Pot Chickpea Cauliflower Korma

    An Insta-friendly riff on the Chickpea Cauliflower Korma recipe in Jennifer Iserloh’s The Therapeutic Sluggish Cooker – chickpeas, cauliflower, mixed with a not-shy simmer sauce.
    

1. Garganelli with Kale and Lentils

   This one-pot, garganelli pasta is a straightforward weeknight win. It’s pasta and lentils simmered in crushed tomatoes and completed with a lot of chopped kale, saffron, swirls of tahini and chopped almonds.
   

2. Lentils with Wine-Glazed Greens

   These easy, wine-glazed lentils, from Deborah Madison, noticed me by means of my twenties, after which my thirties. I made them typically in my first solo residence in San Francisco. For those who’re seeking to stage up on the high fiber entrance, this can be a recipe to attempt.
   

3. Coconut Pink Lentil Soup (Esalen Ayurvedic Dal)

   A vibrant purple lentil soup (or stew) that’s at all times massively widespread. A buddy turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years in the past. Pink lentil based mostly, curry-spiced coconut broth with again notes of ginger and tomato, with slivered inexperienced onions, and a end of cilantro or kale.
   

4. Lentils folded into Yogurt, Spinach, and Basil

   Have you ever seen the little e-book, Lunch on the Store: The Artwork and Apply of the Noon Meal? It’s nice on many fronts, and I made these Lentils folded into Yogurt, Spinach, and Basil from it.
   

5. Full of life Up Lentil Soup

   This fast lentil soup recipe delivers layer after layer of taste. The tang of the tomatoes performs off the earthiness of the lentils, and the aromatic bolt of saffron yogurt brightens every bowl.
   

6. Inexperienced Lentil Soup with Curried Brown Butter

   A favourite inexperienced lentil soup topped with a curried brown butter drizzle, and pan-fried paneer cubes.
   

7. Pink Lentil Dumplings

   Pink lentil dumplings flared out with roasted cherry tomatoes, and a easy smoked paprika and garlic oil. I really like these for journey and as a major element in bento or bag lunches.
   

8. Lentil Almond Stir-Fry

   A superb cold-weather stir-fry recipe. Tiny potatoes, Brussels sprout wedges, toasted almonds and lentils are served with a drizzle of mint and a little bit of thinned-out, salted plain yogurt, and a sprinkling of chopped dates. One other twist to make this a special high-fiber recipe is to swap in pan-fried artichoke hearts.
   

9. Vegetarian Lentil Burgers

   Tasty, hearty vegetarian lentil burger recipe. Slathered with saffron yogurt and full of avocado, lettuce, and onions.
   

10. Palak Daal

    A palak daal recipe from Kasa’s Anamika Khanna – a hearty pot of spinach, lentils, and spices. Kasa is a favourite Indian restaurant in San Francisco.
    

1. Carrot, Dill & White Bean Salad

   Heat, coin-shaped slices of pan-fried carrots, white beans, and herbs tossed with a tangy-sweet lemon shallot dressing. It tastes good the day you make it, even higher the day after.
   

2. Spicy Sesame Coleslaw

   Feathery inexperienced and purple cabbages together with carrots, apples, and scallions tossed with a spicy, creamy sesame dressing.
   

3. Genius Kale Salad

   There’s a particular kale salad recipe within the Food52 Genius Recipes cookbook. A single kale salad that ran the gauntlet, beating out all others, for a slice of limelight.
   

4. Quinoa Salad

   A favourite quinoa salad punctuated with crunchy cucumbers and toasted cashews. There’s creamy feta, wisps of arugula, flecks of purple onion and herbs, and a particular ginger-curry dressing. So scrumptious!
   

5. Broccoli Apple Salad

   A dreamy broccoli apple salad produced from all-star components. Shiny broccoli florets, crisp apples, crunchy fried shallots, candied nuts and slivered purple onions are tossed in a honey-kissed, creamy, almond dressing.
   

6. Tassajara Heat Pink Cabbage Salad

   Impressed by a recipe in The Full Tassajara Cookbook, a heat winter salad produced from sautéed shredded purple cabbage. Feta, balsamic vinegar and golden raisins make it candy and salty, wealthy with coloration, texture and taste.
   

7. Uncooked Tuscan Kale Salad

   A phenomenal, shredded, uncooked kale salad tossed in a vibrant, lemony-pecorino dressing. From Melissa Clark’s cookbook, Within the Kitchen with A Good Urge for food.
   

8. Summer time Fruit Salad

   A summer time fruit salad that includes berries, peaches and pluots. It’s drizzled with a citrusy lemongrass and honey dressing, topped with toasted walnuts, and plenty of mint. Double down on the berry element to make this an excellent increased fiber recipe.
   

9. Niçoise Salad

   Everybody can discover components to like On this vegetarian tackle Niçoise Salad! Beans and artichokes take the place of tuna (or anchovies) right here alongside tender potatoes, hard-boiled eggs, cherry tomatoes, and inexperienced beans.
   

10. Apple Salad

    The form of hearty apple salad I really like. It has heirloom apples, shaved celery, and toasted nuts of your selecting. The dressing is creamy and spiked with rosemary, garlic and champagne vinegar.
    

11. Saffron Raspberries

    Raspberries are loaded with fiber and these easy raspberries are further particular. Stunning raspberries are tossed with saffron brown sugar, vanilla paste, olive oil, and toasted almonds. Actually scrumptious.
    

1. Farro Salad with Olives, Walnuts and Pecorino

   This quirky but scrumptious farro salad tends to go away a giant impression. Inexperienced olives, chives, toasted walnuts, and honey mix with just a few different components into daring make-ahead grain salad excellent for events and potlucks.
   

2. Double Broccoli Quinoa

   For the broccoli lovers on the market (or anybody who strives to be), that is your recipe. Prepare dinner up a lot of broccoli, and puree half of it right into a pesto. The opposite half is lower into little florets. Toss the broccoli with some quinoa, sliced avocado and a drizzle of feisty chile pepper oil.
   

3. Baked Cabbage Sliders

   Crisp on the perimeters and full of beans, quinoa, cabbage, cottage cheese and different good things on the within, these make for a straightforward, protein-packed meal everybody can personalize with toppings.
   

4. Macro Bowls

   The macro bowls featured in Joe Yonan’s Mastering the Artwork of Plant-Based mostly Cooking – nutty brown rice, a rainbow of greens, and a miso-tahini dressing you’ll wish to placed on every part.
   

5. Baked Quinoa Patties

   Nice served scorching or room-temperature, these quinoa patties are full of herbs, kale and creamy feta cheese. Grownup and kid-friendly, and ideal for lunches on the go.
   

6. Quinoa Salad

   A favourite quinoa salad punctuated with crunchy cucumbers and toasted cashews. There’s creamy feta, wisps of arugula, flecks of purple onion and herbs, and a particular ginger-curry dressing. So scrumptious! And if you happen to love quinoa, right here’s the place all of the quinoa recipes stay.
   

7. Peanut Butter Granola

   Utilizing a brief ingredient checklist of pantry fundamentals, this peanut butter granola is extremely good. It encompasses a peanut butter and maple syrup coating that bakes fantastically into crunchy oat clusters.
   

8. The Good Wholesome Granola (Low Oil & Naturally Sweetened)

   There are just a few totally different granola camps. This one falls squarely within the nice, on a regular basis, wholesome granola class. Midnight black and deeply chocolate-flavored with darkish black cocoa and cocoa nibs, this granola is full of heart-healthy oats and seeds. Naturally sweetened, clumpy, and crunchy, the recipe requires only a small splash of olive oil, and leverages a secret ingredient to convey all of it collectively.
   

9. Quinoa Energy Bowl

   A quinoa energy bowl makes the right working lunch. The bottom is just quinoa and mung bean, and the magic comes from the deeply sautéed and spiced celery. This bowl welcomes as many, or few, toppings as you want – roasted cherry tomatoes, salted dill yogurt, fast pickled purple onions, chopped olives.
   

10. How To Prepare dinner Quinoa (and 20 Quinoa Recipes)

    prepare dinner quinoa completely, each time. You need to use it in every part from salads and bowls, stews and sourdough, or any of my 20 favourite quinoa recipes highlighted under.
    

1. White Bean Soup with Garlic and Olive Oil

   This white bean soup is rustic, silky, and constructed round plump beans simmered in a saffron-tinted broth. A squeeze of citrus, crumbled feta, and chopped olives makes every chew particular.
   

2. Rustic Cabbage Soup

   Hearty, wholesome, and satisfying – this cabbage soup recipe is tremendous easy to make. Slice a cabbage into skinny ribbons and prepare dinner it down in a easy pot of sautéed potatoes, onions, beans, garlic and flavorful broth. End every bowl with a beneficiant drizzle of nice olive oil, a pair dollops of bitter cream and a jolt of one thing spicy.
   

3. Easy Farro & Bean Soup

   The form of hearty, timeless, comforting soup that helps in instances like these. The inspiration components are versatile and straight from the pantry – grains, canned tomatoes, beans. There’s chopping to do, which retains the fingers busy and thoughts centered. And when you have numerous produce that must be used, a soup like that is excellent – eat some, freeze some.
   

4. Persian New Yr Noodle Soup (Ash Reshteh)

   An incredible Persian New Yr Noodle Soup (Ash Reshteh) impressed by a model in Greg & Lucy Malouf’s lovely e-book, Saraban. At its core, this can be a celebratory bean and noodle soup that includes skinny egg noodles swimming in a aromatic broth spiced with turmeric, cumin, chiles, and black pepper. Loaded with spinach and herbs, you serve it topped with walnuts, caramelized onions, and a dollop of one thing creamy. It’s superb.
   

5. Full of life Up Lentil Soup

   This fast lentil soup recipe delivers layer after layer of taste. The tang of the tomatoes performs off the earthiness of the lentils, and the aromatic bolt of saffron yogurt brightens every bowl.
   

6. Inexperienced Lentil Soup with Curried Brown Butter

   A favourite inexperienced lentil soup topped with a curried brown butter drizzle, and pan-fried paneer cubes.
   

7. Broccoli Cheddar Soup

   A easy, on a regular basis broccoli soup made particular with crusty, mustardy croutons and cheddar. Good for days while you want further dietary punch.
   

8. Ribollita

   Ribollita, a fantastically thick Tuscan stew made with darkish greens, a lot of beans, greens, olive oil, and thickened with day-old bread. Considered one of my favorites.
   

9. Spicy Prompt Pot Taco Soup

   Taco Soup, a weeknight winner. A hearty melding of beans, and corn, and taco spices, and quinoa. Completed with avocado and pepitas and a squeeze of lime.
   

10. Coconut Pink Lentil Soup (Esalen Ayurvedic Dal)

    A vibrant purple lentil soup (or stew) that’s at all times massively widespread. A buddy turned me onto this Ayurvedic dal recipe from the Esalen Cookbook years in the past. Pink lentil based mostly, curry-spiced coconut broth with again notes of ginger and tomato, with slivered inexperienced onions, and a end of cilantro or kale.
    

1. Roasted Broccoli

   The bonus a part of this roasted broccoli is the creamy tahini under-dressing together with the scallion-peanut sprinkle. Impressed by a sheet pan recipe in Alison Roman’s Eating In, this broccoli is on repeat. However right here’s the place you too can discover extra broccoli recipes.
   

2. Cauliflower Caponata

   This deeply flavorful caponata recipe cleverly trades out conventional eggplant for roasted cauliflower and makes use of an oven instead of deep-frying. The thought comes from Simple Wins by Anna Jones and has grow to be an absolute favourite.
   

3. Double Broccoli Quinoa

   For the broccoli lovers on the market (or anybody who strives to be), that is your recipe. Prepare dinner up a lot of broccoli, and puree half of it right into a pesto. The opposite half is lower into little florets. Toss the broccoli with some quinoa, sliced avocado and a drizzle of feisty chile pepper oil.
   

4. Roasted Cauliflower with Tahini

   A particular roasted cauliflower impressed by Sara Forte’s new cookbook. It’s wildly scrumptious – loaded with herbs, dates, nuts, roasted purple onions and tossed with a tahini dressing.
   

5. Braised Artichokes with Orange

   Braised artichokes baked for an hour, coated in an unctuous slathering of olive oil, white wine, olives, mint, garlic and orange zest. Make them on a Sunday evening and use all through the week to make your sandwiches and pastas improbable.
   

6. Prepare dinner Artichokes

   A primer on the way to prepare dinner artichokes, notably the infant ones. Lots of people are intimidated by the method, or they suppose it’s not well worth the effort. However with a bit persistence, salt, and fats – you possibly can completely prepare dinner a number of the greatest artichokes of your life.
   

7. Baked Artichoke Dip

   This straightforward artichoke dip hits all of the crowd-pleasing notes of the traditional model, however cuts method again on the mayo-bomb side. And guess what? No-one can inform the distinction. I nonetheless use a little bit of mayo, however incorporate some silken tofu and greek yogurt.
   

8. Pan-Fried Beans with Kale

   Golden crusted pan-fried beans are made further particular by loading them up with kale, Parmesan, lemon, walnuts, and nutmeg. So many nice variations within the feedback as effectively!
   

9. Heirloom Bean and Mushroom “Carnitas” Casserole

   A favourite Rancho Gordo heirloom bean casserole recipe. The odor of garlic and herbs baking alongside the beans, simmering tomatoes, and mushrooms will convey neighbors in off the sidewalk.
   

10. Prompt Pot Chickpea Cauliflower Korma

    An Insta-friendly riff on the Chickpea Cauliflower Korma recipe in Jennifer Iserloh’s The Therapeutic Sluggish Cooker – chickpeas, cauliflower, mixed with a not-shy simmer sauce.
    

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