High-Fiber Bean Recipes
Black bean, chickpea, lentil, and white bean dishes — chilis, salads, curries, tostadas — built around 15g+ of fiber per serving.
★ Lunch
LunchGreek Cucumber Chickpea Salad
This quick and easy lunch is so refreshing and great for the work day. It takes no time and is absolutely delicious!
Victoria ZmudaIngredients
- Half English cucumber
- 1 Tomato (heirloom or beefsteak)
- 3 oz Feta
- 1/3 cup Kalamata olives
- 6 oz Chickpeas
- 3 Green onions
- 1 tsp Dried parsley
- To taste Salt
- To taste Pepper
- 2 Tbsp Olive oil
- 1/4 tsp Garlic powder
Instructions
- 1Chop cucumber and tomato into bite sized pieces and add to a bowl. Slice green onions and quarter olives, then add to bowl. Add salt and pepper to taste.
- 2Drain and rinse chick peas, then add them to the bowl. Crumble feta and add in. Add olive oil, parsley, and garlic powder, then stir to combine.
- 3Enjoy as is, or serve as a dip with tortilla chips or pita. Option to add grilled chicken as well for added protein.
P.S. We update the recipes on this page every few days. If you want to cook this recipe over and over again, we'd love it if you downloaded Pepper 🤝.
More to try
Greek
Dinner
Mexican
Dessert
Lunch
Lunch
High-Fiber Bean
Lunch
DinnerFind more recipes like this
Join 1M+ cooks discovering, organizing, and sharing their recipes on Pepper
Open in Pepper →Why Beans Are the Best Single Food for Fiber
Pound for pound, beans and lentils are the densest fiber source in the supermarket. One cup of cooked black beans = 15g of fiber, 15g of protein, and about 70 cents of food cost. Nothing else in the grain or produce aisle competes.
The trick is variety. A weekly rotation across chili, curry, salad, and tostadas keeps the bean habit from feeling repetitive — and quietly handles your fiber numbers four nights out of seven.
On Pepper, home cooks return to high-fiber bean recipes for the simplest, cheapest fiber upgrade on the table.
Quick Tips
- 1
Aquafaba is gold
The liquid from canned chickpeas thickens sauces, makes meringue, and adds body. Don't pour it down the drain.
- 2
Toast canned beans for crunch
A pan of chickpeas with olive oil and smoked paprika at 400°F turns into a salad topping you'll keep making.
- 3
Pair beans with grains
Black beans + rice, chickpeas + quinoa, lentils + farro — complete protein and double the fiber per plate.
- 4
Cumin and bay are non-negotiable
A teaspoon of cumin and a bay leaf in any bean dish takes it from beige to deep without any other work.
Never lose a recipe again
Save everything. Stay organized. Share with friends.
