15 Vegetarian Dishes That Are Heart-Healthy and Fiber-Filled

Eating for heart health doesn’t have to be complicated or flavorless. With the right ingredients, you can create delicious, fiber-packed vegetarian meals that support your heart and keep you satisfied. These recipes are easy to follow, full of flavor, and designed to boost your fiber intake while being kind to your heart.

Quinoa and Black Bean Salad

Mix cooked quinoa, black beans, chopped bell peppers, corn, cherry tomatoes, and diced avocado in a big bowl. Add a dressing made from olive oil, lime juice, cumin, and salt. Chill and garnish with fresh cilantro. This makes a light yet filling fiber-rich meal.

Lentil and Spinach Soup

In a pot, cook diced onions, carrots, and celery in olive oil until soft. Add minced garlic, diced tomatoes, and rinsed lentils, then pour in vegetable broth. Simmer until the lentils are tender, then stir in fresh spinach leaves until wilted. Season with salt, pepper, and a squeeze of lemon juice before serving.

Chickpea and Kale Stir-Fry

Cook sliced onions and garlic in olive oil until they smell great. Add chopped kale and cooked chickpeas, stirring until the kale is wilted. Season with soy sauce, lemon juice, and red pepper flakes for a quick, fiber-rich meal.

Oatmeal with Berries and Nuts

Cook rolled oats in almond milk until creamy. Stir in fresh berries, a tablespoon of flaxseeds, and chopped nuts. Sweeten with honey or maple syrup for a warm, fiber-packed breakfast that’s great for your heart.

Roasted Brussels Sprouts with Sweet Potatoes

Toss halved Brussels sprouts and cubed sweet potatoes in olive oil, salt, and pepper. Roast at 400°F until golden and crispy. Add toasted almonds or pumpkin seeds for extra fiber and crunch.

Spaghetti Squash with Tomato Basil Sauce

Roast a halved spaghetti squash until tender. In a pan, cook garlic in olive oil, then add diced tomatoes, fresh basil, salt, and pepper. Once the sauce thickens, scrape the squash into strands and mix with the sauce for a light, heart-healthy meal.

Avocado and White Bean Wraps

Mash ripe avocado with lime juice, salt, and pepper. Spread on whole grain tortillas, then add cooked white beans, shredded lettuce, diced tomatoes, and cilantro. Roll up for a fiber-packed lunch that’s easy to take with you.

Brown Rice and Vegetable Stir-Fry

Cook brown rice as the package says. In a skillet, stir-fry a mix of broccoli, bell peppers, snap peas, and carrots in sesame oil until tender-crisp. Add the cooked rice to the vegetables, season with soy sauce, and sprinkle with sesame seeds.

Chia Seed Pudding with Berries

Mix chia seeds with almond milk, vanilla extract, and honey. Let it sit overnight in the fridge to thicken. In the morning, top with fresh berries and granola for a fiber-rich breakfast or snack.

Whole Grain Pasta with Broccoli Pesto

Cook whole-grain pasta until just done. In a blender, mix steamed broccoli, garlic, lemon juice, olive oil, and walnuts to make a creamy pesto. Toss the pasta with the pesto and top with cherry tomatoes and parmesan cheese.

Mediterranean Chickpea Salad

In a bowl, mix cooked chickpeas, diced cucumbers, cherry tomatoes, red onions, and Kalamata olives. Toss with olive oil, lemon juice, oregano, and feta cheese. Serve on spinach or mixed greens for a heart-healthy, fiber-rich salad.

Sweet Potato and Black Bean Tacos

Roast cubed sweet potatoes with olive oil, cumin, and chili powder until soft. Warm corn tortillas and fill with sweet potatoes, black beans, diced avocado, and cilantro. Top with salsa or lime juice for a tasty, fiber-rich meal.

Lentil and Veggie Stir-Fry

Cook lentils until soft. In a skillet, cook diced onions, bell peppers, zucchini, and carrots in olive oil. Add the lentils and season with soy sauce and red pepper flakes. Serve over brown rice for a filling, fiber-rich dinner.

Grilled Portobello Mushrooms with Quinoa Salad

Marinate large portobello mushroom caps in balsamic vinegar, olive oil, garlic, and thyme, then grill until tender. Serve with quinoa mixed with diced cucumbers, cherry tomatoes, and parsley, dressed with lemon juice and olive oil.

Broccoli and Chickpea Stir-Fry with Peanut Sauce

Cook broccoli florets and sliced bell peppers in sesame oil until tender. Add cooked chickpeas and toss with a simple peanut sauce made from peanut butter, soy sauce, lime juice, and honey. Serve over brown rice or quinoa for a fiber-rich, heart-healthy meal.

This article originally appeared on RetailShout.

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