7 Delicious Fiber-Rich Lunch Recipes to Aid Digestion

Quinoa and Black Bean Salad: Ingredients:

Fried quinoa Rinsed and drained canned black beans Chopped bell peppers, cucumbers, tomatoes, red onion Freshly chopped cilantro Juice lime Olive oil Salt and pepper

Chickpea-Vegetable Stir-Fry:

Cooked chickpeas Broccoli, carrots, bell peppers, snow peas Minced ginger and garlic Low-sodium soy sauce Sesame oil Optional red pepper flakes Whole wheat or brown rice noodles

Soup with spinach and lentils

Brown or green lentils Chopped spinach Chopped celery, carrots, and onions Vegetable broth Crushed tomatoes Thyme, bay leaves, cumin, paprika Salt and pepper

Whole Grain Wrap with Hummus and Veggies:

Wrap or tortilla: whole grain Hummus Sliced avocado Sliced cucumbers Shredded carrots Spinach baby leaves

Roasted Vegetable and Barley Bowl:

Cooked barley Roasted zucchini, eggplant, bell peppers, etc. Crumbled feta Cut fresh herbs (parsley, basil) Balsamic dressing

Fiber-Packed Pasta Salad:

Whole-wheat pasta Broccoli, cherry tomatoes, bell peppers chopped Chopped red onion Black olives Feta cheese Italian vinaigrette

Mixed Berry-Oatmeal Parfait:

Greek yoghurt Blueberries, strawberries, raspberries Rolled oats Honey/maple syrup Chopped almonds, walnuts



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