High-Fiber Dinner
Hearty bean, lentil, and grain-based dinners that pile on the fiber without feeling like rabbit food.
★ Lunch
LunchBlack Bean Poblano Flautas
This is a delicious, meatless dish that is ready in about a half hour! Can easily be made Vegan or can add chicken or beef if desired.
Tammy PirochtaIngredients
- 1 Roma Tomato
- 2 Scallion
- 1 Lime
- 1 small Sweet Onion
- 1 Poblano Pepper
- 1 cup Black Beans
- 1 tbsp Southwest Spice Blend
- 6 Flour tortillas
- 1/2 cup Pepperjack Cheese
- 1/4 cup Guacamole
- 3 tbsp Sour cream
- Olive oil
- 11/2 tbsp Butter
Instructions
- 1Dice tomato, slice scallions and combine in a small dish with a squeeze of lime juice, drizzle of olive oil and seasoning with salt and pepper. Set aside.
- 2Thinly sliced onion and Poblano and saute in frypan until just softened about 5 minutes. Add southwest blend spice and 1/2 cup of beans (drained, do not rinse). Cook until fragrant and warmed through, 2-3 minutes, season with salt and pepper.
- 3In a small pot, heat a drizzle of olive oil and add the remaining black beans cook until softened 2-3 min. Stir 11/2 T of butter until melted. Remove from heat and mash beans into a paste, adding a bit of water if too thick.
- 4Spread tortillas with bean paste, add filling and sprinkle pepper jack cheese on top, roll up and place seam side down. Heat a large drizzle of oil in fry pan over med-high heat. Add flautas seam side down, turning carefully until brown and crispy (1-2 min per side) Plate up with guacamole, your fresh made pico de gallo, and a dollup of sour cream! Enjoy!
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Open in Pepper →Why Fiber-Rich Dinners Eat Like Comfort Food
The mistake is thinking high-fiber means restrictive. It's the opposite — bean chilis, lentil curries, stuffed peppers, and chickpea pastas are some of the most filling dinners you can put on a table.
Anchor the plate on legumes or a whole grain like quinoa, then pile vegetables on top. You'll hit 12–18g of fiber per serving without any salad-bar effort.
These reheat brilliantly too. Among home cooks on Pepper, the recipes saved most are often those that make it easy to incorporate fiber-dense dinners into a regular rotation, closing nutritional gaps without overhauling an entire week's meal plan.
Quick Tips
- 1
Beans + grains = complete meal
Black beans and rice, lentils and quinoa, chickpeas and farro — pair them and you're set on fiber and protein both.
- 2
Don't drain the bean liquid
Aquafaba (chickpea liquid) thickens sauces and adds a velvety body. Whisk it in instead of pouring it down the drain.
- 3
Roast veg with the skin
Sweet potato, squash, eggplant — the skin is where most of the fiber lives. Scrub, don't peel.
- 4
A handful of greens at the end
Spinach, kale, or arugula wilted in at the last minute adds 2-3g of fiber and zero effort.
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