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10 Delicious High-Fiber Recipes

Tasty meals based on healthy, versatile lentils and beans

5. Rice and Black Bean Stuffed Peppers

by Byron Ayanoglu and Algis Kemezy

Stuffed vegetables are a delightful addition to a buffet or informal lunch or dinner, and they make a beautiful presentation. The stuffing here adds a hint of sweetness to savory, with cinnamon, currants and pine nuts. These can be served at room temperature.

Per serving: 446 calories, 2g saturated fat, 72g carbohydrates, 12g protein, 14g fiber, 267mg sodium

6. Turkey and Black Bean Tamale Pie

by Rick Rodgers

Use leftover turkey and ingredients you're likely to have in your pantry for this Southwestern casserole dish topped with a cornmeal batter.

Per serving: 363 calories, 4g saturated fat, 42g carbohydrates, 24g protein, 9g fiber, 581mg sodium

7. Red Lentil Soup

by Robert W. Surles

Red lentils create a lovely, orange-golden color, making this soup as pretty as it is appetizing. It includes the use of a bouquet garni, a combination of fresh herbs bundled in cheesecloth that gives the broth its fragrant flavor.

Per serving: 351 calories, 1g saturated fat, 55g carbohydrates, 23g protein, 13g fiber, 122mg sodium

8. Stewed Garbanzo Beans and Potatoes in Indian Spices

by Anna Thomas

This recipe does involve soaking the beans and then cooking them for an hour or two, but the result is a deeply flavored stew that's redolent with cumin, coriander, chile and ginger. Serve it with rice and chutney for an Indian-inspired supper.

Per serving: 316 calories, 1g saturated fat, 54g carbohydrates, 12g protein, 12g fiber, 391mg sodium

9. Sloppy Joes

by Ellie Krieger

This comforting, nostalgic classic is bumped up in fiber with the inclusion of pinto beans, and made healthier with extra-lean ground beef and whole wheat buns.

Per serving: 265 calories, 1g saturated fat, 40g carbohydrates, 20g protein, 8g fiber, 535mg sodium

10. Cannellini Beans and Tuna

by Christopher Idone

This recipe makes a cold salad that's delicious on its own or as a topping for bruschetta. Baked beans studded with herbs and cooled and then combined with oil-packed tuna for a protein-rich meal.

Per serving: 296 calories, 1g saturated fat, 37g carbohydrates, 18g protein, 12g fiber, 239mg sodium

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