21 High-Fiber Vegetarian Lunch Recipes.High-fiber foods are an essential part of a healthy diet. They help move things along in the digestive tract and add bulk to meals, which can make them more filling.
For lunch, try some of these recipes that pack plenty of fiber and nutrients. They’re packed with ingredients like beans, whole grains and leafy greens.
- Wild Rice Bowls with Tofu
Whether you’re looking to cut back on meat, or you’re going all-vegetarian, these high-fiber vegetarian lunch recipes are perfect for any busy week. They’re easy to prepare, great hot or cold, and will keep you satisfied until dinnertime.
These healthy Asian-inspired wild rice bowls are packed with veggies and flavor, plus tofu for a protein boost. In addition to being a good source of fiber, wild rice is also high in B vitamins and iron.
This riff on a healthy grain bowl recipe uses cauliflower rice instead of another whole grain like brown rice to cut back on carbs and load up on veggie servings. A simple citrusy drizzle inspired by Cuban mojo sauce completes the dish, perfect for lunch or dinner.
- Lentil Bowls
Lentils are a high-fiber, protein-packed legume that can be a great choice for vegetarians looking to decrease their meat intake. They are also a good source of calcium and iron.
For lunch or dinner, try one of these hearty and satisfying recipes that pack a serious nutritional punch. They’re easy to make and are packed with whole grains, fruits and vegetables, as well as a variety of plant-based proteins.
You can assemble these grain bowls in advance and take them for lunch on the go or for a meal prepped dinner when you’re busy. The lentils and farro cook up in 20-30 minutes and the pickled onions, hummus and tahini dressing only require a few minutes of hands-on cooking.
- Kale-and-Broccoli Slaw with White Beans
A high-fiber vegetarian lunch can make a big difference to your diet. Whether you’re looking to lose weight or just add more fiber to your daily routine, these 21 healthy recipes can help.
Kale, a dark, leafy green that’s part of the cabbage family, is more popular than ever, and it’s packed with vitamins and minerals. It comes in curly, flat and bluish-green varieties, so be sure to try them all!
Kale can be tough, but a quick massage with olive oil softens the leaves and makes them easier to chew. Plus, it reduces the volume of the kale so you can get more fiber and nutrients from each serving.
- Pizza on a Tortilla
If you’re looking for a low carb alternative to traditional pizza dough, tortillas are a great choice. They’re also super crispy.
The key to making a crisp tortilla pizza is to use a hot pan and bake it until the outer edges are browning. You can do this in an oven or on a pizza stone.
You can top the tortilla with your favorite sauce, cheese, and any meat you want! Just make sure you use a light hand with the toppings so they don’t overwhelm the thin tortilla.
- Vegan Banh Mi
A classic Vietnamese sandwich, banh mi is traditionally filled with meats, pickled vegetables, cilantro and jalapenos. For this vegan version, I’ve replaced the meat with tofu and shiitake mushrooms.
Banh mi is a delicious, light lunch that’s perfect for picnics or lazy weekends. The crunchy pickled veggies, tangy mayo, and super flavorful tofu make for a refreshing sandwich.
A diet that is rich in fiber can help you avoid obesity by keeping you full longer and preventing overeating. Plant-based foods also contain nutrients and antioxidants that reduce inflammation and help protect heart health, promote bowel health, and strengthen immunity.