15 Recipes With More Fiber Than a Bowl of Oatmeal (2024)

1½ cups salsa

1 5-oz bag chickpea tortilla chips

1 15.5-oz can low-sodium black beans, rinsed and drained

1 large green bell pepper, diced

2 ribs celery, sliced

2 tbsp fresh cilantro, chopped, for garnish

1

Place a large skillet over medium-high heat, and add salsa and chips. Cook, stirring frequently, until chips have soaked into the salsa, about 5 minutes.

2

Add black beans, bell pepper, and celery. Cook for another 4 to 5 minutes until veggies are slightly tender. Remove from heat.

3

Garnish with cilantro.

Nutrition Facts

½ cup dry pearled barley

1 cup blueberries

1 cup raspberries

¼ cup dry roasted unsalted cashews

¼ cup raisins golden or regular (optional)

Ground cinnamon (optional)

1

Cook pearled barley according to package directions.

2

Divide cooked barley between two serving bowls.

3

Top with blueberries, raspberries, cashews, raisins and cinnamon, if using.

Nutrition Facts

3 large carrots, skin on, spiralized

2 medium zucchinis, skin on, spiralized

1 medium red onion, spiralized

1 cup fresh bean sprouts (optional)

1/3 cup radishes, grated (optional)

¼ cup smooth natural peanut butter or almond butter

2 tbsp honey

1 tbsp rice vinegar

1½ tsp tamarind paste or rice vinegar

1½ tsp fish sauce

½ tsp crushed red pepper

1 cup firm tofu, cut into 1-inch chunks

¼ cup fresh cilantro, chopped, for garnish

1 lime, cut into wedges, for garnish

1

Place carrots, zucchini, red onion, bean sprouts, and radishes, if using, in a large mixing bowl. Mix together and set aside.

2

In a small bowl, whisk together peanut butter, honey, rice vinegar, tamarind paste, fish sauce, and crushed red pepper, if using. Pour over veggies and toss well.

3

Garnish with tofu, cilantro and limes.

Nutrition Facts

1 cup dry (brown) lentils, rinsed and drained

12-oz jar of roasted red peppers, drained

2 lemons, juiced, divided

3 cloves garlic, minced

4 tbsp extra-virgin olive oil, divided

¼ tsp kosher salt, divided

8 6-inch whole wheat tortillas, warmed

1 cup plain, unsweetened non-dairy yogurt, such as cashew or coconut yogurt

2 persian cucumber, unpeeled, shredded

parsley, topping (optional)

1

Add lentils and 1 ¾ cups of water to a pressure cooker and cook on high for 9 minutes, until soft. Release steam and drain any remaining liquid.

2

Add red peppers, garlic cloves, juice of 1 lemon, 3 tbsp olive oil and ⅛ tsp salt to a food processor and blend until smooth, about 1 minute. Add to cooked lentils.

3

In a medium mixing bowl, stir together yogurt, shredded cucumbers, juice of 1 lemon, 1 tbsp olive oil, and ⅛ tsp salt.

4

Divide lentils evenly among 8 tortillas. Serve with yogurt sauce and sprinkle on parsley, if desired.

Nutrition Facts

1 large onion, diced

2 ribs celery, chopped

2 cloves garlic, minced

2 15-oz cans chickpeas, drained and rinsed

2 cups butternut squash, diced

2 cups low-sodium vegetable broth

1 15-oz can tomato sauce, no salt added

1 tsp paprika

2 tsp chili powder

½ tsp cumin

2 cups cooked wild rice

1

Place all ingredients except rice in a slow cooker. Stir to evenly combine and cook on high for 4 hours.

2

Serve over wild rice.

Nutrition Facts

Amount per serving

1 sweet potato (you can also use previously baked sweet potato here)

1 avocado, peeled and cubed

⅔ cup canned low-sodium black beans, drained and rinsed

2 tbsp diced red onion

2 tbsp pepitas

1 tbsp avocado oil

1 lemon, juiced

¼ cup fresh cilantro, chopped

¼ tsp ground cumin

¼ tsp paprika

¼ tsp garlic powder

¼ tsp kosher salt

1

Preheat the oven or toaster oven to 425 degrees F. Thoroughly wash the sweet potato and pierce the skin all over with a fork. Bakein the preheated oven until a knife can be easily inserted into the center, about 30 to 35 minutes. Allow to cool until it is safe to handle, then slice it in half and cube the flesh. Divide it evenly between twoserving dishes.

2

Divide avocado, black beans, onion, and pepitas evenly between the two dishes.

3

In a small bowl, combine avocado oil, lemon juice, cilantro, cumin, paprika, garlic powder, and salt. Whisk together until combined and drizzle over each salad.

Nutrition Facts

Amount per serving

⅔ cup milk

⅓ cup plain nonfat Greek yogurt

1 cup old-fashioned oats

1 tbsp chia seeds

½ medium banana, mashed

1 cup fresh blueberries

1 cup fresh sliced strawberries

¼ cup chopped walnuts

1

Combine milk, yogurt, oats, chia seeds, and banana in a mixing bowl and stir together well.

2

Divide oat mixture into 2jars with lids. Top each with half the blueberries, strawberries, and walnuts.

3

Refrigerate for at least 4 hours or overnight.

Nutrition Facts

Amount per serving

2 tbsp extra-virgin olive oil, divided

1 shallot, diced

2 cloves garlic, minced

2 medium beets, shredded or grated

¾ cup old-fashioned oats

3 tbsp ground flaxseeds

¼ cup panko breadcrumbs

1 cup cooked quinoa

2 tbsp balsamic vinegar

½ tsp kosher salt

¼ tsp freshly ground black pepper

4 vegan hamburger buns, preferably whole-grain

1 cup baby spinach

1 bell pepper, sliced

1 ripe avocado, sliced

1

Place a large nonstick skillet over medium heat. Add 1 tbsp olive oil, shallot, garlic, and beets. Cook, stirring occasionally, until vegetables are softened, about 8 to 10 minutes. Reserve the skillet after cooking.

2

Place oats, flaxseeds, and breadcrumbs in a food processor and process until a smooth flour is formed.

3

Place oat mixture, vegetable mixture, quinoa, vinegar, salt, and pepper in a mixing bowl and mix until well combined. Form into 4 equal patties.

4

Place the reserved skillet over medium heat and add remaining 1 tbsp oil. Gently place patties in the skillet and cook until golden brown, about 5 to 7 minutes per side.

5

Serve on buns with spinach, bell pepper, and avocado.

Nutrition Facts

Amount per serving

1½ cups plain, unsweetened soy milk (or milk of your choice)

¼ cup old-fashioned oats

1 tbsp unsweetened cocoa powder

1 tbsp natural peanut butter

1 tbsp hemp hearts

1 small ripe banana (or ½ large banana)

1

Combine all ingredients in a blender and blend on high until completely smooth, about 1 minute.

Nutrition Facts

Amount per serving

2 tbsp extra-virgin olive oil

1 large shallot, diced

2 cups diced butternut squash (or your favorite winter squash)

3 cloves garlic, grated

1 tbsp fresh ginger, grated

1 tbsp curry powder

1 pinch ground cayenne pepper (optional)

2 tbsp red curry paste

1 14-oz can light coconut milk

2 cups low-sodium vegetable broth

1 red bell pepper, sliced

2 cups green beans, ends trimmed, chopped

¼ tsp kosher salt

1 pinch freshly ground black pepper to taste

Fresh cilantro leaves, for garnish

1 lime, quartered (for serving)

4 cups cooked quinoa

1

Place a large stockpot over medium-high heat. Add olive oil and shallots and cook, stirring frequently, until the shallots have softened, about 5 to 7 minutes.

2

Add squash, garlic, ginger, curry powder, cayenne (if using), and red curry paste. Stir to evenly coat the squash and cook until the curry becomes fragrant, about 3 minutes.

3

Add coconut milk and broth and bring to a light boil. Lower the heat, cover, and simmer until squash is almost completely tender, about 10 minutes.

4

Add pepper and green beans and cover again, simmering until the green beans are bright green and tender, about 5 to 8 minutes more. Season with salt and pepper and garnish with cilantro. Serve with fresh lime wedges over quinoa.

Nutrition Facts

Amount per serving