I enjoy the concept of fiber, but being confronted with yet another desk salad at seven in the evening makes me think otherwise. I generally try to center my dinners around the naturally fibrous ingredients that are going to be used so it doesn’t feel forced. (This includes beans, lentils, whole grains, and veggies.)
These are the dinners that I actually prepare during the insane weeks, including ones that have saved me from a cereal for dinner spiral. Different people can have different reactions to sudden changes in fiber intake. When starting out, be careful and make sure you stay hydrated.
Contents
- 1) Lentil Vegetable Soup
- 2) Black Bean Tacos
- 3) Chickpea Spinach Curry
- 4) Quinoa Bowl
- 5) Whole Wheat Pasta
- 6) Salmon on a Sheet Pan
- 7) Three-Bean Chili
- 8) Baked Potato Bar
- 9) Brown Rice Fried Rice
- 10) Stuffed Bell Peppers
- 11) Vegetable Barley Stew
- 12) Mediterranean Chickpea Salad
- 13) Split Pea Soup
- 14) Veggie Hummus Wrap
- 15) Overnight Oats for Dinner
- 16) Lentil Bolognese
- 17) Crispy Tofu Bowl
- 18) Red Beans and Rice
- 19) Cauliflower Lentil Salad
- 20) Vegetable Minestrone
- 21) Warm Farro Salad
- 22) Bean Sweet Potato Skillet
- 23) Whole-Wheat Couscous
- 24) Bulgur Grain Bowl
- 25) Baked Eggplant
- 26) Soba Noodle Bowl
1) Lentil Vegetable Soup
I’ll be honest, I make these when I want a meal to sort out my life for two days quietly. They are also high in triple fiber, and are quick to make. There’s no need to make a whole day free for these. My favorite combo would be onion, carrot, and celery. I like to throw in a can of tomatoes and some brown or green lentils, until everything is nice and cozy. The next day, it’s even better which feels a bit unfair (but in a good way).
2) Black Bean Tacos
When I want to have something enjoyable to eat, but don’t want to spend much time in the kitchen, I make bean tacos. I take some black beans that have already been cooked and mix them with cumin and garlic, then spoon them into a corn tortilla. I add some cabbage slaw for crunch, and if I want to add some avocado, that’s extra fiber. I have watched a skeptical friend eat and want a second taco.
3) Chickpea Spinach Curry
While I am in charge of making the curry, I forget to add one spice and keep moving. Spinach ends up looking like it belongs in the sauce. Chickpeas are also a good source of fiber. In the end, I add spinach to the chickpeas that have been cooking with tomatoes, ginger, curry, and coconut milk. Go all in on the whole-grain thing and have it with brown rice, too.
4) Quinoa Bowl
This is the bowl I make when I want my dinner to be clean and filling. I add roasted veggies and quinoa to give an extra boost of fiber, and sweet potatoes help to keep the bowl from being too austere. I make a tahini-lemon sauce and drizzle that on top because it makes it look like I put in a lot of effort when I really didn’t. If you have pumpkin seeds, add those for extra crunch.
5) Whole Wheat Pasta
This meal shows that math (and the pantry) does work. When mixed for fiber, whole wheat pasta and white beans create an adult meal, especially when you add kale or spinach. I have some beans that I smash and put them in the hot pasta water with olive oil to make a sauce that is creamy without any cream. This was the first time I felt strange, yet confident, doing something after having been given more responsibility.
6) Salmon on a Sheet Pan
Looking for a super easy dinner that will help get your fiber numbers up? Sheet pan salmon is a great option. There are so many health benefits to adding salmon into your weekly dinner rotation, and if you season it well, even picky eaters will enjoy it. Plus, it’s so easy to pair with rice and veggies, making it a solid (and filling) meal.
7) Three-Bean Chili
The fiber content is a little outrageous (but in a good way) because it really does help. Evaluate as thick enough to coat the spoon. Then mix kidney, black, and pinto beans with the diced tomatoes and corn. If you want, you can first toast your spices in some oil; it will give the chili an appearance that it has been self-developing for quite some time. I enjoy it with a baked potato or a slice of whole grain bread.
8) Baked Potato Bar
One might envision a campus cafeteria when thinking about a potato bar but this one is oddly comforting at home as well. With the skin, potatoes are a good source of fiber and so are the toppings like beans and broccoli. I set everything up and let people serve themselves, which meant I diplomatically outsourced the decision about what to have for dinner. Just a little hot sauce and you’ll get a little bit more of a kick.
9) Brown Rice Fried Rice
Using leftover rice this meal appreciates past-you for being an adult. Edamame gives good structure and another source of fiber as well as brown rice which has more fiber than white rice. I scramble an egg and add some frozen mixed veg as well. After, I add some rice with soy sauce and a bit of sesame oil. They really elevate everything and make you feel like you are in a five star restaurant.
10) Stuffed Bell Peppers
They take a lot of time to make, but it is worth it with the addition of leftovers. With the brown rice and black beans added, the pepper adds even more fiber and acts like a sweet and tender container. I enjoy putting the filling, a little bit of cumin and smoked paprika, and a bit of cheese on the filling. After baking, let them rest for a while, so when you cut into them, they do not fall apart into a big mess.
11) Vegetable Barley Stew
Barley adds a grounded energy to the dinner. They add fiber and a nice chew especially in a stew with mushrooms, carrots, and lots of onions. I have also overcooked barley, and it still tasted like it needed a nap. Squeezing a lemon in the end brightens the whole pot.
12) Mediterranean Chickpea Salad
This is a perfect option for nights when you don’t want to turn on the stove. The chickpeas provide fiber, and the cooling cucumber and tomatoes offer some crunch and brightness. I drizzle a pretty generous amount of olive oil and lemon-oregano dressing on it and add feta because I’m not a saint. If you want to make it even more filling, you can eat it with a whole-wheat pita, or a scoop of cooked grains.
13) Split Pea Soup
Split peas are pretty simple and, to be honest, a little amazing. They simmer into a thick, velvety soup. That’s very high in fiber, especially with the addition of carrots and celery. For flavor I like to add thyme, a bay leaf, and a splash of vinegar at the end to avoid a bland soup. If you grew up thinking split pea soup was a punishment, think again.
14) Veggie Hummus Wrap
This is actually one of my favorite dinner recipes. It is super easy to make and low stress. It is basically like a hug for my nervous system. Using whole wheat tortillas gives me a good amount of fiber, and using hummus and some crunchy veggies helps keep me full for longer.
If I pair this meal with a side of lentils, maybe just seasoned lentils with a bit of lemon and salt, I can really turn this meal into something special. The only danger from this meal comes from having to eat it while I am standing at the counter, an activity that I do way too often.
15) Overnight Oats for Dinner
Yes it is, and it can be a huge help in some situations. As well as fiber, oats and chia seeds contain plenty of it, and you can make it as sweet or savory as you like! You can add some berries and nuts for a sweet option, or if you are feeling adventurous, you can even add a bit of miso and a soft boiled egg for a savory choice.
I started making these when I had a week filled with deadlines, and I surprisingly found it really relaxing to do. Just a heads up, if you are sensitive to increases in fiber, then start with a small portion of chia seeds.
16) Lentil Bolognese
I am glad that I can feel fancy and responsible with this one for pasta night. Lentils can replace some (or all) of the meat, and add a nice texture that will grab the sauce and help you out with fiber. Let the sauce simmer with the garlic and herbs to develop a nice rich brick red color as a result of the crushed tomatoes and lentils. Knowing the leftovers will taste even better makes me feel like I’ve done a little domestic magic.
17) Crispy Tofu Bowl
Tofu can be low in fiber, but when you pair it with broccoli and brown rice, you’ve got a meal that will keep you full. I usually press tofu, but if I forget, it’s not a big deal, I just dry it and call it good. The soy-ginger sauce makes this feel like takeout but with no weird oil drizzled on top. If you want to elevate this a little, feel free to toss on some sesame seeds.
18) Red Beans and Rice
I wouldn’t exactly call this the poster child for a long-simmered pot that takes all day, but it’s pretty close! And while red beans are high in fiber, brown rice rounds out the dish. Use some of the broth to steam the bell pepper and onion, and then add in the paprika, thyme, and the canned beans. Once it thickens, enjoy. When the meal is this good, who wouldn’t want to play some music, and ignore email notifications?
19) Cauliflower Lentil Salad
This cold salad is actually pretty good (I swear!) thanks to the roasted cauliflower with a caramelized edge and lentils which have a silky body and rich nutty flavor. They are also super high in fiber. I’ve brought this to potlucks and watched people hover around the bowl like it’s hiding secrets. You can eat it warm or cold. It’s flexible like that.
20) Vegetable Minestrone
Minestrone is a great way to use that last bit of vegetables before they get sad. If you put a little bit of pasta or grains in the soup, it will feel more like a complete dinner instead of just a bowl of soup. Also, beans will not only add to the heartiness of the soup, but they will also add fiber as well. I like to finish with a drizzle of olive oil and a shower of parmesan if I have it. I keep bread in my house because it’s my favorite thing to eat with my spoon.
21) Warm Farro Salad
Due to farro’s chewy texture, I’ve learned to savor my meals more mindfully. This dish provides a decent amount of fiber and features a combination of earthy mushrooms, peppery arugula, and bright lemon. I have enjoyed this while standing at the stove, and was ‘just tasting’, but then came to the realization that I had almost finished an entire bowl. If you’d like, you can add white beans to make it more filling.
22) Bean Sweet Potato Skillet
With this pan dinner, people will be convinced you know your way around the kitchen. While the fiber-rich content of this meal provides numerous health benefits, it is the sweet potatoes and black beans that will keep you coming back for more with their irresistibly sweet and smoky combination. I typically add bell peppers and onions, and I finish it with lime juice so the taste doesn’t blend into one. The most delicious thing is a fried egg on top of the dish.
23) Whole-Wheat Couscous
Thankful for the short cooking time of whole wheat couscous on days when I don’t have a lot of energy. After drying and rinsing the chickpeas, coat them in oil and add your spices so they are defiant and crunchy. Mix in some roasted zucchini or other veggies you have. Then drizzle lemon and olive oil. It is light but it won’t leave you hungry in an hour.
24) Bulgur Grain Bowl
I feel like having tabbouleh but I also want a dinner bowl. In the evening Bulgur with lentils gives the fiber and staying power to a complete meal and their fluffy-textured mix is pleasant and satisfying. If I’m feeling really fancy, I like to throw in some mint too. It doesn’t matter if you put it together while you were only sort of paying attention to some podcast, it still ends up tasting nice and put together.
25) Baked Eggplant
Eggplants can be a bit tricky, but once you bake one, you take out half the hassle. The eggplant brings fiber, chickpeas bring more, and the tomato sauce makes everything come together into something spoonable and comforting. Because I have had eggplant that was a little dry once or twice, I like to be pretty liberal with the olive oil and the sauce. Pair with some whole grain brown rice or bread to soak up all the good sauce.
26) Soba Noodle Bowl
Compared to refined wheat noodles, Soba noodles made with buckwheat flour are quicker to cook and have more dietary fiber. That’s one reason I love them! I also add edamame and cabbage for some crunch and dress with soy sauce, rice vinegar, sesame oil, and a bit of honey. I recall a place with a nice atmosphere that had a wonderful nutty and clean taste. If you are feeding spice lovers, it is best to serve chili crisp on the side to keep the peace.
