30 High-Fiber Dinners for Better Brain Health
30 High-Fiber Dinners for Better Brain Health.High-fiber foods are not only essential for digestive health but also play a crucial role in maintaining and enhancing brain health. Fiber-rich diets can help regulate blood sugar levels, reduce inflammation, and support a healthy gut microbiome—all of which contribute to better cognitive function and reduced risk of neurodegenerative diseases. Here are 30 high-fiber dinners that are delicious, nutritious, and beneficial for your brain health.
1. Quinoa and Black Bean Stuffed Peppers
Ingredients:
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 cup diced tomatoes
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- 1/4 cup shredded cheddar cheese (optional)
- Fresh cilantro for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large bowl, combine cooked quinoa, black beans, corn, diced tomatoes, cumin, chili powder, salt, and pepper.
- Stuff the bell pepper halves with the quinoa mixture.
- Place stuffed peppers in a baking dish, cover with foil, and bake for 30 minutes.
- Remove foil, sprinkle with cheese (if using), and bake for an additional 10 minutes.
- Garnish with fresh cilantro before serving.
2. Lentil and Vegetable Stir-Fry
Ingredients:
- 1 cup cooked lentils
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 1 onion, sliced
- 2 garlic cloves, minced
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- Sesame seeds for garnish
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add garlic, ginger, and onion, and sauté until fragrant.
- Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- Add cooked lentils and soy sauce, and stir-fry for another 3-4 minutes.
- Drizzle with sesame oil and garnish with sesame seeds before serving.
3. Spinach and Chickpea Curry
Ingredients:
- 1 can chickpeas, drained and rinsed
- 4 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add garlic and onion, and sauté until softened.
- Add curry powder, cumin, and turmeric, and cook for 1 minute.
- Stir in diced tomatoes, coconut milk, and chickpeas. Bring to a simmer.
- Add spinach and cook until wilted.
- Season with salt and pepper, and garnish with fresh cilantro before serving.
4. Sweet Potato and Black Bean Enchiladas
Ingredients:
- 2 large sweet potatoes, peeled and diced
- 1 can black beans, drained and rinsed
- 1 cup corn kernels
- 1 cup enchilada sauce
- 8 whole wheat tortillas
- 1 cup shredded cheese (optional)
- 1 avocado, sliced
- Fresh cilantro for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- Cook sweet potatoes in a pot of boiling water until tender, about 10 minutes. Drain and mash.
- In a large bowl, combine mashed sweet potatoes, black beans, and corn.
- Spread a spoonful of enchilada sauce on each tortilla, then fill with the sweet potato mixture. Roll up and place in a baking dish.
- Pour remaining enchilada sauce over the tortillas and sprinkle with cheese (if using).
- Bake for 20-25 minutes until heated through.
- Garnish with avocado slices and fresh cilantro before serving.
5. Barley and Mushroom Risotto
Ingredients:
- 1 cup pearl barley
- 4 cups vegetable broth
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups sliced mushrooms
- 1/4 cup grated Parmesan cheese (optional)
- 2 tablespoons olive oil
- 1 teaspoon thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Heat olive oil in a large pot over medium heat.
- Add garlic and onion, and sauté until softened.
- Add mushrooms and thyme, and cook until mushrooms are tender.
- Stir in barley and cook for 1 minute.
- Gradually add vegetable broth, 1 cup at a time, stirring frequently until liquid is absorbed before adding more.
- Continue until barley is tender and creamy, about 25-30 minutes.
- Stir in Parmesan cheese (if using) and season with salt and pepper.
- Garnish with fresh parsley before serving.
6. Quinoa and Vegetable Stuffed Zucchini
Ingredients:
- 4 zucchini, halved and scooped out
- 1 cup cooked quinoa
- 1 cup diced tomatoes
- 1 cup chopped bell peppers
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/4 cup shredded mozzarella cheese (optional)
- Fresh basil for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add bell peppers, diced tomatoes, and Italian seasoning. Cook for 5 minutes.
- Stir in cooked quinoa and season with salt and pepper.
- Stuff zucchini halves with the quinoa mixture and place in a baking dish.
- Sprinkle with mozzarella cheese (if using) and bake for 25-30 minutes until zucchini is tender.
- Garnish with fresh basil before serving.
7. Chickpea and Spinach Stuffed Sweet Potatoes
Ingredients:
- 4 large sweet potatoes
- 1 can chickpeas, drained and rinsed
- 4 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon cumin
- 1 teaspoon paprika
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 400°F (200°C).
- Bake sweet potatoes on a baking sheet for 45-60 minutes until tender.
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add chickpeas, spinach, cumin, and paprika. Cook until spinach is wilted and chickpeas are heated through.
- Cut a slit in each sweet potato and stuff with the chickpea and spinach mixture.
- Season with salt and pepper, and garnish with fresh parsley before serving.
8. Lentil and Vegetable Shepherd’s Pie
Ingredients:
- 2 cups cooked lentils
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 1 cup peas
- 1 cup corn kernels
- 2 cups mashed potatoes
- 2 tablespoons olive oil
- 1 teaspoon thyme
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add carrots, peas, corn, cooked lentils, and thyme. Cook for 5-7 minutes.
- Transfer lentil mixture to a baking dish and spread mashed potatoes on top.
- Bake for 20-25 minutes until the top is golden brown.
- Garnish with fresh parsley before serving.
9. Whole Wheat Spaghetti with Spinach and Walnut Pesto
Ingredients:
- 8 oz whole wheat spaghetti
- 4 cups fresh spinach
- 1/2 cup walnuts
- 1/4 cup grated Parmesan cheese (optional)
- 2 garlic cloves
- 1/4 cup olive oil
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- Cook whole wheat spaghetti according to package instructions.
- In a food processor, combine spinach, walnuts, Parmesan cheese, garlic, lemon juice, and olive oil. Blend until smooth.
- Toss cooked spaghetti with spinach and walnut pesto.
- Season with salt and pepper before serving.
10. Black Bean and Avocado Tacos
Ingredients:
- 1 can black beans, drained and rinsed
- 1 avocado, diced
- 1/2 red onion, finely chopped
- 1 cup corn kernels
- Juice of 1 lime
- 8 small whole wheat tortillas
- Fresh cilantro for garnish
- Salt and pepper to taste
Instructions:
- In a bowl, combine black beans, avocado, red onion, corn, and lime juice. Season with salt and pepper.
- Warm the tortillas in a pan or microwave.
- Fill each tortilla with the black bean mixture and garnish with fresh cilantro.
- Serve immediately.
11. Farro and Roasted Vegetable Salad
Ingredients:
- 1 cup farro
- 2 cups mixed vegetables (zucchini, bell peppers, cherry tomatoes)
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/4 cup crumbled feta cheese (optional)
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Preheat oven to 400°F (200°C).
- Cook farro according to package instructions.
- Toss mixed vegetables with olive oil, Italian seasoning, salt, and pepper. Roast in the oven for 20-25 minutes until tender.
- In a large bowl, combine cooked farro, roasted vegetables, and feta cheese (if using).
- Garnish with fresh basil before serving.
12. Chickpea and Spinach Stuffed Portobello Mushrooms
Ingredients:
- 4 large portobello mushrooms, stems removed
- 1 can chickpeas, drained and rinsed
- 4 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon thyme
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add chickpeas, spinach, and thyme. Cook until spinach is wilted and chickpeas are heated through.
- Stuff each portobello mushroom with the chickpea and spinach mixture and place on a baking sheet.
- Bake for 20-25 minutes until mushrooms are tender.
- Season with salt and pepper, and garnish with fresh parsley before serving.
13. Lentil and Vegetable Stew
Ingredients:
- 1 cup lentils
- 2 cups vegetable broth
- 2 carrots, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups chopped kale
- 1 can diced tomatoes
- 1 teaspoon thyme
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add carrots, kale, lentils, diced tomatoes, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
- Season with salt and pepper, and garnish with fresh parsley before serving.
14. Quinoa and Chickpea Salad
Ingredients:
- 1 cup cooked quinoa
- 1 can chickpeas, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a large bowl, combine cooked quinoa, chickpeas, cucumber, bell pepper, and red onion.
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Toss to combine and garnish with fresh parsley before serving.
15. Barley and Lentil Soup
Ingredients:
- 1 cup pearl barley
- 1 cup lentils
- 4 cups vegetable broth
- 2 carrots, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups chopped kale
- 1 teaspoon thyme
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add carrots, kale, barley, lentils, vegetable broth, and thyme. Bring to a boil, then reduce heat and simmer for 25-30 minutes until barley and lentils are tender.
- Season with salt and pepper, and garnish with fresh parsley before serving.
16. Quinoa and Black Bean Chili
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 can diced tomatoes
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 bell pepper, diced
- 1 cup corn kernels
- 2 tablespoons chili powder
- 1 teaspoon cumin
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add bell pepper, corn, black beans, diced tomatoes, chili powder, and cumin. Bring to a simmer.
- Stir in cooked quinoa and cook for 10-15 minutes until heated through.
- Season with salt and pepper, and garnish with fresh cilantro before serving.
17. Spinach and Mushroom Quiche
Ingredients:
- 1 whole wheat pie crust
- 4 cups fresh spinach
- 1 cup sliced mushrooms
- 1 onion, chopped
- 2 garlic cloves, minced
- 4 eggs
- 1 cup milk
- 1/4 cup grated Parmesan cheese (optional)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add mushrooms and spinach, and cook until spinach is wilted and mushrooms are tender.
- In a bowl, whisk together eggs, milk, and Parmesan cheese (if using). Season with salt and pepper.
- Spread spinach and mushroom mixture in the pie crust, and pour the egg mixture on top.
- Bake for 30-35 minutes until set and golden brown.
- Garnish with fresh parsley before serving.
18. Lentil and Sweet Potato Curry
Ingredients:
- 1 cup lentils
- 2 large sweet potatoes, peeled and diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes
- 1 can coconut milk
- 2 tablespoons curry powder
- 1 teaspoon cumin
- 1 teaspoon turmeric
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add curry powder, cumin, and turmeric, and cook for 1 minute.
- Stir in diced tomatoes, coconut milk, lentils, and sweet potatoes. Bring to a simmer.
- Cook for 25-30 minutes until lentils and sweet potatoes are tender.
- Season with salt and pepper, and garnish with fresh cilantro before serving.
19. Chickpea and Kale Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 4 cups chopped kale
- 1 apple, diced
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- Juice of 1 lemon
- 1 tablespoon Dijon mustard
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a large bowl, combine chickpeas, kale, apple, and red onion.
- In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, salt, and pepper.
- Pour dressing over the salad and toss to combine.
- Garnish with fresh parsley before serving.
20. Farro and Roasted Butternut Squash Salad
Ingredients:
- 1 cup farro
- 2 cups diced butternut squash
- 2 tablespoons olive oil
- 1 teaspoon cinnamon
- 1/4 cup crumbled feta cheese (optional)
- 1/4 cup dried cranberries
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 400°F (200°C).
- Cook farro according to package instructions.
- Toss diced butternut squash with olive oil, cinnamon, salt, and pepper. Roast in the oven for 20-25 minutes until tender.
- In a large bowl, combine cooked farro, roasted butternut squash, feta cheese (if using), and dried cranberries.
- Garnish with fresh parsley before serving.
21. Quinoa and Broccoli Casserole
Ingredients:
- 1 cup cooked quinoa
- 4 cups chopped broccoli
- 1 onion, chopped
- 2 garlic cloves, minced
- 1/2 cup shredded cheddar cheese (optional)
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add broccoli and cook for 5-7 minutes until tender.
- In a large bowl, combine cooked quinoa, broccoli mixture, and cheddar cheese (if using). Season with salt and pepper.
- Transfer to a baking dish and bake for 20-25 minutes until heated through.
- Garnish with fresh parsley before serving.
22. Chickpea and Vegetable Tagine
Ingredients:
- 1 can chickpeas, drained and rinsed
- 2 carrots, diced
- 1 zucchini, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes
- 1 teaspoon cumin
- 1 teaspoon paprika
- 1 teaspoon turmeric
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add carrots, zucchini, chickpeas, diced tomatoes, cumin, paprika, and turmeric. Bring to a simmer.
- Cook for 25-30 minutes until vegetables are tender.
- Season with salt and pepper, and garnish with fresh cilantro before serving.
23. Lentil and Spinach Lasagna
Ingredients:
- 1 cup cooked lentils
- 4 cups fresh spinach
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 can diced tomatoes
- 1/2 cup ricotta cheese (optional)
- 1/4 cup grated Parmesan cheese (optional)
- 9 whole wheat lasagna noodles
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add spinach, lentils, and diced tomatoes. Cook until spinach is wilted and lentils are heated through. Season with salt and pepper.
- In a baking dish, layer lasagna noodles, lentil and spinach mixture, ricotta cheese (if using), and Parmesan cheese (if using).
- Repeat layers until all ingredients are used, ending with a layer of cheese on top.
- Bake for 30-35 minutes until lasagna is heated through and cheese is golden brown.
- Garnish with fresh basil before serving.
24. Quinoa and Roasted Vegetable Bowl
Ingredients:
- 1 cup cooked quinoa
- 2 cups mixed vegetables (zucchini, bell peppers, cherry tomatoes)
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- 1/4 cup crumbled feta cheese (optional)
- Salt and pepper to taste
- Fresh basil for garnish
Instructions:
- Preheat oven to 400°F (200°C).
- Toss mixed vegetables with olive oil, Italian seasoning, salt, and pepper. Roast in the oven for 20-25 minutes until tender.
- In a large bowl, combine cooked quinoa, roasted vegetables, and feta cheese (if using).
- Garnish with fresh basil before serving.
25. Chickpea and Avocado Salad
Ingredients:
- 1 can chickpeas, drained and rinsed
- 1 avocado, diced
- 1/4 cup chopped red onion
- 1 cup cherry tomatoes, halved
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a large bowl, combine chickpeas, avocado, red onion, and cherry tomatoes.
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Toss to combine and garnish with fresh parsley before serving.
26. Barley and Vegetable Stir-Fry
Ingredients:
- 1 cup cooked barley
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 1 onion, sliced
- 2 garlic cloves, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- Sesame seeds for garnish
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add garlic, ginger, and onion, and sauté until fragrant.
- Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- Add cooked barley and soy sauce, and stir-fry for another 3-4 minutes.
- Drizzle with sesame oil and garnish with sesame seeds before serving.
27. Quinoa and Vegetable Stuffed Bell Peppers
Ingredients:
- 4 bell peppers, halved and seeded
- 1 cup cooked quinoa
- 1 cup diced tomatoes
- 1 cup chopped bell peppers
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 1/4 cup shredded mozzarella cheese (optional)
- Fresh basil for garnish
Instructions:
- Preheat oven to 375°F (190°C).
- In a large skillet, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add chopped bell peppers, diced tomatoes, and Italian seasoning. Cook for 5 minutes.
- Stir in cooked quinoa and season with salt and pepper.
- Stuff bell pepper halves with the quinoa mixture and place in a baking dish.
- Sprinkle with mozzarella cheese (if using) and bake for 25-30 minutes until bell peppers are tender.
- Garnish with fresh basil before serving.
28. Lentil and Vegetable Curry
Ingredients:
- 1 cup lentils
- 2 cups vegetable broth
- 2 carrots, diced
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 cups chopped kale
- 1 can diced tomatoes
- 2 tablespoons curry powder
- 1 teaspoon cumin
- 2 tablespoons olive oil
- Salt and pepper to taste
- Fresh cilantro for garnish
Instructions:
- In a large pot, heat olive oil over medium heat. Add garlic and onion, and sauté until softened.
- Add carrots, kale, lentils, diced tomatoes, vegetable broth, curry powder, and cumin. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
- Season with salt and pepper, and garnish with fresh cilantro before serving.
29. Quinoa and Black Bean Salad
Ingredients:
- 1 cup cooked quinoa
- 1 can black beans, drained and rinsed
- 1 cucumber, diced
- 1 bell pepper, diced
- 1/4 cup chopped red onion
- 2 tablespoons olive oil
- Juice of 1 lemon
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- In a large bowl, combine cooked quinoa, black beans, cucumber, bell pepper, and red onion.
- Drizzle with olive oil and lemon juice, and season with salt and pepper.
- Toss to combine and garnish with fresh parsley before serving.
30. Farro and Vegetable Stir-Fry
Ingredients:
- 1 cup cooked farro
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 1 onion, sliced
- 2 garlic cloves, minced
- 2 tablespoons soy sauce
- 1 tablespoon sesame oil
- 1 teaspoon grated ginger
- Sesame seeds for garnish
Instructions:
- Heat olive oil in a large skillet over medium-high heat.
- Add garlic, ginger, and onion, and sauté until fragrant.
- Add mixed vegetables and stir-fry for 5-7 minutes until tender.
- Add cooked farro and soy sauce, and stir-fry for another 3-4 minutes.
- Drizzle with sesame oil and garnish with sesame seeds before serving.
These 30 high-fiber dinners not only promote digestive health but also contribute significantly to brain health. By incorporating these meals into your diet, you can enjoy a variety of delicious and nutritious options that support overall well-being and cognitive function