8 New High-Fiber Dinners to Make This Month

Incorporating high-fiber dinners into your monthly meal plan can be a delicious and nutritious way to support overall health. Fiber is essential for digestive health, helps regulate blood sugar levels, and can aid in weight management. To inspire your culinary adventures, here are eight new high-fiber dinner recipes to try this month.

1. Quinoa-Stuffed Bell Peppers

Ingredients:

• Bell peppers
• Quinoa
• Black beans
• Corn
• Diced tomatoes
• Onion
• Garlic
• Spices (such as cumin, chili powder, and paprika)
• Cheese (optional)

Instructions:

1. Cook quinoa according to package instructions.
2. In a skillet, sauté onion and garlic until fragrant. Add black beans, corn, diced tomatoes, and cooked quinoa. Season with spices.
3. Cut bell peppers in half and remove seeds. Stuff each pepper half with the quinoa mixture.
4. Top with cheese, if desired, and bake in the oven until peppers are tender.

2. Lentil and Vegetable Curry

Ingredients:

• Lentils
• Mixed vegetables (such as carrots, bell peppers, and cauliflower)
• Onion
• Garlic
• Curry paste or powder
• Coconut milk
• Vegetable broth
• Rice or naan bread (for serving)

Instructions:

1. In a large pot, sauté onion and garlic until softened. Add mixed vegetables and cook until slightly tender.
2. Stir in lentils, curry paste or powder, coconut milk, and vegetable broth. Simmer until lentils are cooked through and vegetables are tender.
3. Serve over rice or with naan bread for a hearty and satisfying meal.

3. Chickpea and Spinach Stew

Ingredients:

• Chickpeas
• Spinach
• Onion
• Garlic
• Diced tomatoes
• Vegetable broth
• Spices (such as cumin, coriander, and turmeric)
• Lemon juice
• Fresh cilantro (for garnish)

Instructions:

1. In a large pot, sauté onion and garlic until translucent. Add chickpeas, diced tomatoes, and vegetable broth.
2. Season with spices and simmer until flavors are well combined.
3. Stir in spinach and cook until wilted. Finish with a squeeze of lemon juice and garnish with fresh cilantro before serving.

4. Mushroom and Barley Risotto

Ingredients:

• Barley
• Mushrooms (such as cremini or shiitake)
• Onion
• Garlic
• Vegetable broth
• White wine (optional)
• Parmesan cheese (optional)
• Fresh thyme (for garnish)

Instructions:

1. In a skillet, sauté onion and garlic until softened. Add mushrooms and cook until golden brown.
2. Stir in barley and cook for a few minutes until toasted. Deglaze the pan with white wine, if using.
3. Gradually add vegetable broth, stirring frequently, until barley is cooked and creamy.
4. Finish with grated Parmesan cheese, if desired, and garnish with fresh thyme before serving.

5. Spaghetti Squash Primavera

Ingredients:

• Spaghetti squash
• Mixed vegetables (such as bell peppers, zucchini, and cherry tomatoes)
• Onion
• Garlic
• Olive oil
• Italian seasoning
• Parmesan cheese (optional)
• Fresh basil (for garnish)

Instructions:

1. Cut spaghetti squash in half lengthwise and remove seeds. Place cut side down on a baking sheet and roast in the oven until tender.
2. In a skillet, sauté onion and garlic in olive oil until softened. Add mixed vegetables and Italian seasoning, and cook until tender.
3. Scrape the cooked spaghetti squash strands into the skillet and toss to combine.
4. Serve topped with grated Parmesan cheese, if desired, and garnish with fresh basil.

6. Black Bean and Sweet Potato Tacos

Ingredients:

• Black beans
• Sweet potatoes
• Onion
• Garlic
• Cumin
• Chili powder
• Lime juice
• Tortillas
• Avocado, salsa, and cilantro (for toppings)

Instructions:

1. Roast sweet potatoes in the oven until tender. Meanwhile, sauté onion and garlic until translucent.
2. Add black beans, cumin, chili powder, and lime juice to the skillet. Cook until heated through.
3. Mash some of the sweet potatoes and mix with the black bean mixture.
4. Serve the filling in tortillas with avocado, salsa, and cilantro toppings.

7. Spinach and White Bean Soup

Ingredients:

• White beans
• Spinach
• Carrots
• Celery
• Onion
• Garlic
• Vegetable broth
• Italian seasoning
• Lemon zest
• Parmesan cheese (optional)

Instructions:

1. In a large pot, sauté onion and garlic until softened. Add carrots, celery, white beans, and vegetable broth.
2. Season with Italian seasoning and simmer until vegetables are tender.
3. Stir in spinach and cook until wilted. Finish with a sprinkle of lemon zest and grated Parmesan cheese, if desired.

8. Tofu and Vegetable Stir-Fry

Ingredients:

• Tofu
• Mixed vegetables (such as bell peppers, broccoli, and snap peas)
• Onion
• Garlic
• Soy sauce
• Ginger
• Sesame oil
• Rice or noodles (for serving)

Instructions:

1. Press tofu to remove excess moisture and cut into cubes. Sauté in sesame oil until golden brown.
2. Add onion, garlic, and mixed vegetables to the skillet. Cook until vegetables are tender-crisp.
3. Stir in soy sauce and ginger, and toss to combine.
4. Serve over rice or noodles for a quick and flavorful dinner option.