High-Fiber Vegan Recipes
Fully plant-based meals — bean chilis, lentil curries, tofu bowls, chickpea pastas — that easily clear 12g of fiber per plate.
★ Appetizer
AppetizerNEXT LEVEL BLACK BEAN & CORN SALSA
Whipping this yummy & quick salsa up again for Super Bowl so thought I’d reshare! It’s so simple and has a deep, delicious roasted flavor. Don’t have time to roast the cherry tomatoes? No worries! You can also use drained rotel!
Felicia BushIngredients
- 2 can Black beans, drained & rinsed thoroughly
- 16oz Thawed, frozen corn (roasted if possible but sweet will do!)
- 16oz Cherry tomatoes, cut in half (or 1 can of drained rotel - see directions!)
- 1 Diced avocado
- 1/2 an onion Red onion, finely chopped
- 1 Lime
- 2 cloves (or 6 🥰) Minced garlic
- 1/2 cup Chopped fresh cilantro or parsley
- 2 Tbsp Extra virgin Olive Oil
- 1.5 tsp Cumin
- 1/2 tsp Chili powder
- 1 Tbsp Salt
- 1 Tbsp Pepper
- Whatever your heart tells you Extra Cumin, chili powder, salt, & pepper to season tomatoes (if using tomatoes - see directions, step 1)
Instructions
- 1If using cherry tomatoes preheat over at 450. Place cherry tomatoes cut side up on a cookie sheet, season with a sprinkle of salt, cumin, & chili powder - use your heart to know how much - and roast at 450 for 20 mins. If using rotel, drain rotel and set aside.
- 2At the bottom of a medium or large mixing bowl, whisk garlic, juice of 1 lime, evoo, and the measured amounts of seasonings referenced in the ingredients - cumin, chili powder, salt, & pepper.
- 3In the same mixing bowl with the whisked dressing, pour in thawed corn, rinsed black beans, diced avocado, and onion. Toss together.
- 4If you roasted tomatoes, let them cool and then pour them into the corn and bean mixture. If using rotel, pour in the rotel.
- 5Add cilantro or parsley to the bowl. Toss everything together.
- 6Taste and season with salt & pepper to your liking.
- 7Put mixing bowl in the fridge and serve cooled after you give it 1 last toss. You can also add additional fresh herbs on top if you’d like!
- 8Eat with your favorite chip and/or dipping veggie. Enjoy!
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Open in Pepper →Why Vegan Eating Hits the Fiber Number Almost By Accident
When meat is off the plate, the calories have to come from somewhere — and beans, lentils, whole grains, and vegetables fill that gap. The byproduct is that vegan dinners almost always clear the fiber bar without anybody trying.
The catch is variety. A vegan diet built on rice and tofu gets old fast. Curries, pastas, bowls, and chilis rotated across the week is what keeps you on the plan past month one.
Home cooks on Pepper keep these recipes on rotation, ensuring that healthy, satisfying, and flavorful vegan meals are always within reach, and decision fatigue doesn't get in the way of good eating.
Quick Tips
- 1
Coconut milk = creamy without dairy
Half a can in any curry, soup, or pasta sauce gives you the silky texture dairy would.
- 2
Nutritional yeast is the secret
Two tablespoons over pasta or roasted vegetables = nutty, cheesy, savory. Try once and you'll keep a jar around.
- 3
Lentils don't need soaking
Red lentils cook in 15 minutes from dry, green in 25. Faster than beans, same fiber.
- 4
B12 is non-negotiable
Take a supplement. Plant foods don't contain B12 in absorbable form, full stop.
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