Eating meals that are packed with fiber is one of the easiest ways to keep your digestion running smoothly. Fiber not only keeps things moving but also helps you feel full longer, boosts gut health, and supports overall well-being. The meals you’re about to explore are delicious and loaded with ingredients that naturally aid digestion. No need for complicated steps; these recipes are simple and satisfying!
Contents
- 1 Quinoa-Stuffed Peppers
- 2 Split Pea Soup with Ham
- 3 Mediterranean Chickpea Salad
- 4 Vegetable & Bean Chili
- 5 Whole Grain Veggie Pizza
- 6 Sweet Potato & Black Bean Tacos
- 7 Beef & Bean Sloppy Joes
- 8 Coconut Curry Lentil Soup
- 9 Spicy Black Bean Burgers
- 10 Roasted Root Vegetables with Polenta
- 11 Creamy White Chicken Chili
- 12 Roasted Brussels Sprouts and Quinoa Salad
- 13 More From RetailShout
- 14 The 28 Best Protein-Packed Foods for Effective Weight Loss
- 15 20 Exciting Ways to Spice Up Traditional Garlic Bread
Quinoa-Stuffed Peppers
Bell peppers filled with a nutritious mixture of quinoa and vegetables. Cook 1 cup of quinoa and mix with 1 cup of diced tomatoes, 1 cup of black beans, and 1 teaspoon of cumin. Cut the tops off 4 bell peppers and remove the seeds. Stuff the peppers with the quinoa mixture and bake at 375°F (190°C) for 25 minutes. These stuffed peppers are both colorful and fiber-packed.
Split Pea Soup with Ham
A classic soup that’s both hearty and high in fiber. In a large pot, sauté 1 diced onion, 2 chopped carrots, and 2 chopped celery stalks in 2 tablespoons of olive oil until softened. Add 2 cups of dried split peas, 1 meaty ham bone, and 8 cups of water. Bring to a boil, then simmer for 1.5 hours until peas are tender. Remove the ham bone, chop the meat, and return it to the soup. This comforting dish is perfect for cool evenings.
Mediterranean Chickpea Salad
A refreshing salad loaded with fiber-rich chickpeas and fresh vegetables. In a large bowl, combine 1 can (15 oz) of drained and rinsed chickpeas, 1 cup of chopped cucumber, 1 cup of halved cherry tomatoes, 1/4 cup of chopped red onion, and 1/4 cup of chopped Kalamata olives. Toss with 2 tablespoons of olive oil and 1 tablespoon of red wine vinegar. Season with salt, pepper, and fresh parsley. This salad is both light and satisfying.
Vegetable & Bean Chili
A hearty chili packed with vegetables and beans for a fiber boost. In a large pot, sauté 1 diced onion, 1 chopped bell pepper, and 2 minced garlic cloves in 2 tablespoons of olive oil until softened. Add 1 can (15 oz) of kidney beans, 1 can (15 oz) of black beans, 1 can (15 oz) of diced tomatoes, 1 cup of corn kernels, and 2 tablespoons of chili powder. Simmer for 30 minutes, allowing flavors to meld. This chili is perfect for meal prep and leftovers.
Whole Grain Veggie Pizza
A delicious pizza with a whole-grain crust and plenty of fiber-rich toppings. Start with a whole-grain pizza crust. Spread 1/2 cup of tomato sauce over the crust. Top with 1 cup of chopped spinach, 1/2 cup of sliced mushrooms, 1/2 cup of sliced bell peppers, and 1/2 cup of shredded mozzarella cheese. Bake at 450°F (232°C) for 12-15 minutes until the crust is crispy and the cheese is melted. This pizza is a healthier take on a classic favorite.
Sweet Potato & Black Bean Tacos
Tacos filled with roasted sweet potatoes and black beans for a fiber-rich meal. Peel and dice 2 medium sweet potatoes, toss with 2 tablespoons of olive oil, 1 teaspoon of chili powder, and 1/2 teaspoon of cumin. Roast at 425°F (218°C) for 25 minutes until tender. Warm 8 small corn tortillas and fill each with roasted sweet potatoes, 1/2 cup of cooked black beans, and a sprinkle of chopped cilantro. Serve with lime wedges. These tacos are both flavorful and nutritious.
Beef & Bean Sloppy Joes
A classic sandwich made healthier with the addition of fiber-rich beans. In a skillet, brown 1 pound of lean ground beef. Add 1 diced onion and 1 diced bell pepper, cooking until softened. Stir in 1 can (15 oz) of drained and rinsed kidney beans, 1 cup of tomato sauce, 2 tablespoons of tomato paste, 1 tablespoon of Worcestershire sauce, and 1 tablespoon of brown sugar. Simmer for 10 minutes. Serve on whole-grain buns for a filling meal.
Coconut Curry Lentil Soup
A creamy and spicy soup that’s high in fiber and flavor. In a large pot, sauté 1 diced onion and 2 minced garlic cloves in 2 tablespoons of coconut oil until translucent. Add 1 tablespoon of curry powder and cook for 1 minute. Stir in 1 cup of red lentils, 4 cups of vegetable broth, and 1 can (14 oz) of coconut milk. Simmer for 30 minutes until lentils are tender. Garnish with fresh cilantro before serving. This soup is both satisfying and packed with dietary fiber, making it perfect for digestion.
Spicy Black Bean Burgers
These flavorful burgers are packed with fiber from black beans and oats. Mash 1 can (15 oz) of black beans with 1/2 cup of rolled oats, 1 teaspoon of chili powder, and 1/2 teaspoon of cumin. Form the mixture into 4 patties and cook in a skillet with 1 tablespoon of olive oil for 4-5 minutes per side. Serve on whole-grain buns with lettuce, tomato, and a dollop of Greek yogurt or avocado. This plant-based meal is a delicious way to support your digestion.
Roasted Root Vegetables with Polenta
A comforting dish that combines roasted root vegetables with creamy polenta. Dice 1 cup each of carrots, parsnips, and sweet potatoes, and toss with 2 tablespoons of olive oil and 1 teaspoon of rosemary. Roast at 400°F (204°C) for 30 minutes until caramelized. Meanwhile, cook 1 cup of polenta in 4 cups of water, stirring until thickened, then add 1/4 cup of grated Parmesan cheese. Serve the roasted vegetables over the creamy polenta. This dish is rich in fiber and full of earthy flavors.
Creamy White Chicken Chili
A lighter twist on traditional chili, featuring white beans and chicken. In a pot, sauté 1 diced onion and 2 minced garlic cloves in 1 tablespoon of olive oil until soft. Add 2 cups of shredded cooked chicken, 1 can (15 oz) of white beans, 1 cup of chicken broth, and 1/2 cup of green salsa. Stir in 1/4 cup of plain Greek yogurt for creaminess and simmer for 15 minutes. This hearty dish is fiber-packed and perfect for boosting digestion.
Roasted Brussels Sprouts and Quinoa Salad
A fresh and vibrant salad that highlights roasted Brussels sprouts and fluffy quinoa. Halve 2 cups of Brussels sprouts, toss with 2 tablespoons of olive oil, and roast at 400°F (204°C) for 25 minutes. Cook 1 cup of quinoa and let cool. Toss the quinoa with the roasted Brussels sprouts, 1/4 cup of dried cranberries, 1/4 cup of chopped walnuts, and 2 tablespoons of balsamic vinaigrette. This dish offers a delightful mix of textures and a generous dose of fiber for a healthy gut.
This article originally appeared on RetailShout.
More From RetailShout
14 Household Cleaning Myths That Cost You Time and Money
Cleaning your home efficiently requires more than just the right products; it also means knowing which advice to follow and which to ignore. Unfortunately, some widespread cleaning myths lead to wasted effort and even potential damage. By dispelling these myths, you can save both time and money while achieving a cleaner home. Here’s a look at some of the most misleading cleaning tips you should avoid. Read More.
The 28 Best Protein-Packed Foods for Effective Weight Loss
When it comes to losing weight, high-protein foods are your best friends. They not only help you feel full longer but also support muscle maintenance and growth. Including a variety of high-protein foods in your diet can make a significant difference in your weight loss journey. Read More.
20 Exciting Ways to Spice Up Traditional Garlic Bread
Garlic bread is already pretty amazing, but there’s always a way to make it even better. Whether you’re hosting a dinner party or just craving a delicious snack, upgrading your garlic bread can take your meal to the next level. From adding different types of cheese to experimenting with new toppings, there are so many creative ways to enhance this classic favorite. Read More.
