Some Fiber Rich Recipes

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Its been sometime that we have published any recipes on foods that contain fiber.  Here is an article which contains recipes where the common ingredient is bean.  There are many varieties of beans which are found and consumed all over the world by almost all cultures.  Some of these recipes contain meat while others are purely vegetarian.

We’ve all heard the funny songs, but beans are no laughing matter.

Beans provide protection against and reduce the risks of many modern-day diseases. A regular diet containing three cups of beans a week may reduce risk of diabetes, heart disease, cancer and obesity. They also contribute more nine essential nutrients.

Beans are a good source of soluble dietary fiber. Soluble fiber prolongs the stomach’s emptying time so sugar will be released and absorbed more slowly. This helps in regulating blood sugar, which is beneficial to those with diabetes. Soluble fiber also tends to act like a sponge, absorbing cholesterol and carrying it out of the body, helping to reduce risk of heart disease.

Did you know beans count as both a protein and a vegetable serving? One cup of beans provides 13 grams of fiber and 15 grams of protein.

When plating a meal, beans should first be counted as your lean protein. Once you have met your dietary needs for protein, a quarter of your plate or about the size of your palm, then all additional beans can be counted toward your vegetable serving.

Chicken Taco Soup

1 onion, chopped

1 (15-ounce) can no-salt-added black beans

1 (16-ounce) can no-salt-added pinto beans

1 (15-ounce) can no-salt-added corn, drained

1 (8-ounce) can no-salt-added tomato sauce

12 ounces beer or chicken broth (alcohol will cook out of the beer)

2 (10-ounce) cans diced tomatoes with green chilies

1 (1-ounce) package taco seasoning

1 teaspoon cumin

1 clove garlic, chopped

3 skinless, boneless chicken breasts, cooked and shredded

Reduced-fat cheddar cheese (optional)

Reduced-fat sour cream (optional)

Crushed baked tortilla chips (optional)

Mix onion, beans, corn, tomato sauce, beer, tomatoes, taco seasoning, cumin, garlic and chicken in a pot. Bring to a boil; then turn down to simmer for 20 to 30 minutes. Serve with cheese, sour cream and tortilla chips, if desired.

Makes 8 servings.

Tip: This recipe freezes very well! Divide chicken taco soup into individual freezer-safe containers and take with you to work. Simply defrost and re-heat in the microwave.

Potatoes and Warm Black Beans Salad

4 medium potatoes (white or sweet)

1 (15-ounce) black beans, rinsed

1 tablespoon olive oil or canola oil

2 (15-ounce) cans fire-roasted diced tomatoes

1 teaspoon ground cumin

1 teaspoon ground coriander

¾ teaspoon salt

¼ cup reduced-fat sour cream, divided

¼ cup chopped fresh cilantro, divided

Prick potatoes in several places and microwave on high for 12 to 15 minutes. Meanwhile, heat beans, oil, tomatoes, cumin, coriander and salt for 2 to 3 minutes in the microwave or in a small pan on the stovetop. Cool potatoes slightly; slash them lengthwise, and then press open to make a well in the center. Spoon warm bean mixture into the well. Top each with a dollop of sour cream and sprinkle with cilantro.

Makes 4 servings.

Southwestern Stuffed Acorn Squash

3 (¾ to 1 pound) acorn squash

5 ounces bulk turkey sausage

1 small onion, chopped

½ medium red bell pepper, chopped

1 clove garlic, minced

1 tablespoon chili powder

1 teaspoon ground cumin

2 cup chopped cherry tomatoes

1 (15-ounce) can black beans, rinsed

½ teaspoon salt

Several dashes hot red pepper sauce, to taste

1 cup finely shredded Swiss natural cheese

Preheat oven to 375 degrees. Lightly coat a large baking sheet with cooking spray. Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.

Meanwhile, lightly coat a large skillet with cooking spray; cook sausage over medium heat, stirring and breaking up with a spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce. Cover, reduce heat and simmer until the tomatoes are broken down, 10 to 12 minutes. When the squash are tender, reduce oven to 325 degrees. Fill the squash halves with the turkey mixture. Top with cheese. Bake on the baking sheet until heated through and the cheese is melted, 8 to 10 minutes. (Recipe adapted from Eating Well Inc.)

Makes 6 servings.

Quick Turkey Chili

1 tablespoon extra-virgin olive oil (optional)

1 (19-ounce) package ground turkey

2 (14.5-ounce) cans diced tomatoes, no-salt-added, undrained

1 (15-ounce) can no-salt-added chili beans in chili sauce

3 teaspoons chili powder

Heat oil in a large nonstick skillet over medium-high heat. Crumble and cook turkey in skillet until it reaches 165 degrees; drain. Stir in tomatoes, chili beans and chili powder. Bring to a boil. Reduce heat; simmer for 5 minutes, stirring occasionally. (Recipe adapted from Honeysuckle White)

Makes 6 servings.

Per serving: 220 calories, 4.5 grams total fat, 0 grams saturated fat, 0 grams trans fat, 55 milligrams cholesterol, 90 milligrams sodium, 18 grams total carbohydrate, 4 grams dietary fiber, 4 grams sugars and 27 grams protein.

Colorful Southwestern Bean Salad

1 (15-ounce) can no-salt-added black beans

1 cup no-salt-added canned corn kernels

1 cup chopped green, red or yellow bell pepper

1 cup chopped carrot

¾ cup mild tomato salsa

1 tablespoon olive oil

Open can of beans and can of corn, and empty both cans into strainer and rinse. Place strained beans and corn into large salad bowl. Add chopped peppers, chopped carrots, salsa and olive oil. Mix together with large spoon and serve.

Makes 6 servings.

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