62 High Fiber Recipes (Plant-Based!)

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Assortment of high fiber recipes

You’ve probably heard that consuming enough fiber is important for your health. But what’s all the fuss? And how do you get more fiber?

Health Benefits of Fiber

Research suggests that adequate fiber intake supports digestive health, improves blood sugar regulation, helps support healthy cholesterol levels and cardiovascular health, and may protect against several types of cancer. So much good stuff!

For a deeper dive into the health benefits of fiber, check out Dr. Will Bulsiwicz’s book Fiber Fueled. It’s a personal favorite of ours written by an actual gastroenterologist.

How Much Fiber Per Day

The Institute of Medicine recommends adults consume at least 21-38 grams of fiber daily (depending on age and sex).

Sadly, more than 90 percent of women and 97 percent of men do not meet dietary fiber recommendations (source). The average American consumes only 16 grams of fiber daily (source). We can do better, friends!

High Fiber Foods

  • Whole grains – wheat berries, oats, buckwheat, quinoa, brown rice, millet, and more
  • Legumes – split peas, lentils, chickpeas, black beans, tempeh, and more
  • Nuts and seeds – chia seeds, almonds, pumpkin seeds, coconut, pecans, and more
  • Fruits – pears, apples, berries, oranges, bananas, pineapple, mango, plums, and more
  • Vegetables – winter squash, artichokes, avocado, spinach, sweet potatoes, and more

High Fiber Recipes

To help you meet these fiber recommendations and feel better inside and out, we’ve compiled our favorite delicious, fiber-rich recipes.

All of the following plant-based recipes contain at least 6 grams of fiber per serving. Breakfast, lunch or dinner, and desserts included (yes, dessert can have fiber, too).

(Note: Dietary symbols listed throughout for easy navigation!)

Breakfast

Short glass filled with fruit compote and Chia Pudding topped with a strawberry and mint leaves
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How to Make Chia Pudding
Creamy, thick chia pudding that’s easy to make, nutritious, and so delicious! Just 4 ingredients required for this tasty breakfast, snack, or dessert!
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Using a spoon to grab a bite from the Perfect Bowl of Oats
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The Perfect Bowl of Oats
How to make the perfect steel cut oats in 3 easy steps: Soak, boil, simmer. Soaking the oats is the secret to ultra creamy, fluffy, tender oats. Plus, it improves digestibility! Just 4 ingredients required for this staple breakfast recipe.
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Jar of Peanut Butter Overnight Oats topped with sliced banana and strawberries
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Peanut Butter Overnight Oats (5 Ingredients!)
EASY peanut butter overnight oats made with just 5 ingredients and 5 minutes prep time. Naturally sweetened, vegan, gluten-free, and so delicious.
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Spoon in a bowl of Cozy Turmeric Porridge with pomegranate arrils
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Cozy Turmeric Porridge (1 Pot!)
Cozy turmeric porridge with steel cut oats, coconut milk, turmeric, and spices, and naturally sweetened with maple syrup. Just 1 pot required!
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Vegan Whole Grain Waffle on a small plate
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Vegan Whole Grain Waffles with Roasted Stone Fruit
Simple whole grain vegan waffles made with almond meal and whole wheat flour and naturally sweetened with sucanat and a touch of molasses. Hearty, wholesome, and delicious, and just 1 bowl required.
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Tall stack of Super Seedy Granola Bars separated by pieces of parchment paper
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Super Seedy Granola Bars
9-ingredient vegan and gluten-free granola bars loaded with 4 kinds of seeds: hemp, sunflower, flax, and chia! So healthy, naturally sweetened, and perfect as an on-the-go snack.
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Parchment-lined cutting board with a batch of Healthy Brownie Granola Bars
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Healthy Brownie Granola Bars
7-ingredient granola bars that taste just like a raw brownie! No baking required besides toasting the nuts and oats — an optional step. Simple, all naturally sweetened, and so delicious.
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Two glasses of our Healthy Cucumber Smoothie topped with sliced cucumber and lime
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Creamy Pineapple Cucumber Smoothie
A creamy, 6-ingredient cucumber smoothie with coconut, lime, pineapple, and greens! A nutrient-rich, refreshing smoothie that will beautify you from the inside out!
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Glass serving jar with a swirl of coconut milk and our Mango Berry Smoothie recipe
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Gingery Mango & Berry Smoothie
A wholesome (banana-free!) smoothie of mangoes, berries, lime, ginger, and coconut, with a hint of spice from cayenne. Satisfying, delicious, and packed with vitamins and nutrients!
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Holding a glass jar filled with our green lemonade smoothie recipe
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Superfoods Green Lemonade Smoothie
A refreshing, potassium-rich, plant-based smoothie with banana, pineapple, ginger, greens, and superfoods. Just 1 blender, 10 minutes, and 10 ingredients required.
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PB&J Smoothies topped with homemade strawberry compote
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Next-Level PB&J Smoothie
Creamy PB&J smoothie with ALL the flavor of a classic PB&J. DIY strawberry-chia jam takes the flavor to the next level. Just 7 whole food ingredients required!
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Pan of Vegan Tofu Chilaquiles topped with fresh cilantro and onion
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Chipotle Tofu Chilaquiles
30-minute Vegan Chilaquiles with 5-ingredient chipotle sauce, DIY baked chips, and a hearty tofu scramble on top! Flavorful, fast, and seriously satisfying.
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Plate of roasted sweet potato, avocado, baba ganoush, and Vegan Chickpea Scramble
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Fluffy Chickpea Scramble (30 minutes!)
A hearty chickpea scramble in 30 minutes with a secret ingredient that binds the chickpeas and makes them fluffy! A delicious, nutritious (10-ingredient), plant-based meal.
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Big plate of our Sweet Potato Kale Breakfast Scramble made with roasted vegetables
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Roasted Sweet Potato & Kale Breakfast Hash
A hearty, 10-ingredient breakfast hash with roasted sweet potatoes, red onion, kale, and tandoori masala-spiced tofu! A protein- and fiber-packed plant-based meal.
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Plate of our vegan Masala-spiced Tofu Scramble for breakfast
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Masala-Spiced Tofu Scramble
A masala-spiced tofu scramble with roasted cauliflower, onion, and kale that takes just 30 minutes from start to finish. Healthy, satisfying, delicious, and perfect for any time of day!
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Two plates of Baked Sweet Potatoes with one having savory toppings and the other sweet
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Baked Sweet Potatoes 2 Ways!
Easy, healthy baked sweet potatoes two ways — savory and sweet! The perfect 30-minute, plant-based meal or snack when you don't feel like cooking.
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Perfectly cooked vegan hashbrown bake
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Cheesy Broccoli Hashbrown Bake (Oil-Free)
Incredibly comforting cheesy broccoli hash brown bake with a vegan cheese sauce! The perfect carb-heavy comfort side dish with breakfast or dinner!
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Lunch or Dinner

Bowls with our Southwest Black Bean Dip recipe and with plantain chips
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Southwest Sweet Potato Black Bean Dip
Loaded with wholesome, everyday ingredients, this 30-minute Southwest Sweet Potato Black Bean Dip can be enjoyed as an appetizer or side dish on Mexican night. It’s also a great addition to burrito bowls, tacos, nachos, and more!
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Veggie collard wraps with a bowl of Green Curry Tahini Sauce
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Vibrant Collard Green Wraps with Green Curry Tahini Sauce
Vibrant collard green wraps packed with hummus, sprouts, and tons of fresh veggies. Serve with a tangy, creamy green curry tahini sauce. Ready in 20 minutes!
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Making a healthy vegan Kale Falafel Hummus Wrap on a wood cutting board
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Kale Falafel Hummus Wraps
Made with kale and chickpeas, these falafel are a healthier take on one of our favorite Middle Eastern dishes. Delicious, satisfying, and only 30 minutes to prepare. Serve on greens or wrapped in chard or pita.
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Plate with a Curried Quinoa Burger topped with sliced onion, jalapeno, and mango chutney
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Curried Quinoa Chickpea Burgers
Easy to make, perfectly tender, 10-ingredient chickpea burgers infused with the flavors of curry. The perfect plant-based, gluten-free entrée for Indian night and beyond!
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AMAZING BBQ Black Bean Burgers! 10 wholesome ingredients, BIG flavor, so satisfying #vegan #glutenfree #burger #plantbased #recipe #minimalistbaker
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Smoky BBQ Black Bean Burger
Smoky, hearty black bean burgers with sweet potato, mushrooms, quinoa, and pecans. Wholesome, satisfying, BIG on flavor, and just 10 ingredients required! The ultimate veggie burgers for the grill or stovetop.
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Using wooden tongs to pick up fresh vegetable noodle salad
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Raw Rainbow Veggie Noodle Salad with Peanut Dressing
A light and refreshing rainbow veggie noodle salad with a savory-sweet peanut dressing. Just 30 minutes required for this vibrant, plant-based side or meal.
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Platter of Grilled Romaine Salad topped with Lemon Herbed Beans and a drizzle of vegan Caesar Dressing
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Grilled Romaine Caesar Salad with Herbed White Beans
Grilled romaine salad with a smoky, charred flavor, topped with lemon-herb white beans and a quick Caesar dressing! Ready in 30 minutes and BIG flavor!
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Wooden salad bowl loaded with Abundance Kale Salad
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Abundance Kale Salad with Savory Tahini Dressing
An abundant kale salad with roasted sweet potato, zucchini, avocado, sprouts, crispy chickpeas, and kimchi! Topped with a savory tahini dressing, this salad makes the perfect 30-minute meal or side.
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Tahini sauce next to a large bowl of Rosemary Roasted Root Vegetable Panzanella
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Rosemary Roasted Root Vegetable Panzanella
An autumnal panzanella featuring rosemary roasted root vegetables, garlicky chickpeas, and jumbo croutons. Topped with a mustard tahini dressing for the ultimate plant-based meal or side.
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Plate of Chopped Kale Salad with chickpeas and Adobo Dressing
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Chickpea Chopped Kale Salad with Adobo Dressing
A showstopping kale salad with tandoori masala-roasted chickpeas, massaged kale, candied pecans, and a 5-minute smoky adobo dressing. Just 8 ingredients and 30 minutes required for this plant-based, gluten-free main or side.
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Plate of Cheesy Roasted Broccoli Salad with chickpeas and kale
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Cheesy Roasted Broccoli & Chickpea Kale Salad
A hearty kale salad topped with crispy roasted broccoli tossed in cheesy nutritional yeast, smoky baked chickpeas, and SMOKY 5-minute chipotle dressing. Just 30 minutes required!
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Large plate of Chickpea Stuffed Sweet Potatoes
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Masala Chickpea Stuffed Sweet Potatoes
Perfectly baked, stuffed sweet potatoes topped with tandoori masala spiced chickpeas and green chutney. Just 10 ingredients required!
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Bowl of roasted butternut squash, miso brussels sprouts, and millet next to tahini sauce, garlic, and vegetables
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Butternut Squash & Miso Brussels Sprouts Nourish Bowl
A vibrant and versatile nourish bowl with roasted butternut squash, caramelized miso Brussels sprouts, and stir-fried grains and greens. Top it off with our rich and complex garlicky tahini sauce for the ultimate plant-based meal. Just 30 minutes required!
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Nourish bowl with roasted sweet potato, romaine, parsley salad, dill garlic sauce, hummus, sauerkraut, tahini, and za'atar
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Garlic & Herb Sweet Potato Nourish Bowl (30 Minutes!)
Incredibly nourishing bowl with greens, parsley salad, quick-roasted sweet potato, za’atar, hummus, and our 4-ingredient dill garlic sauce! Ready in 30 minutes, BIG flavor, so delicious!
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Gluten-Free vegan Crispy Miso Chickpea Bowl with fresh vegetables and brown rice
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Crispy Miso Chickpea Bowls with Garlic Sesame Dressing
Wholesome, satisfying bowls with warm cooked grains, crispy miso chickpeas, fresh veggies, and a tangy garlic sesame dressing! Just 10 ingredients and simple methods required.
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Big bowl of our Black Bean Plantain Bowl recipe
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Black Bean Plantain Vegan Bowl
A satisfying, flavorful vegan bowl with rice, black beans, roasted plantains, avocado, and veggie slaw. Top with lime juice or habanero hot sauce for a hearty, savory 10-ingredient meal.
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Fork resting in a Black Bean Buddha Bowl topped with Lemon Tahini Sauce
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Black Bean Buddha Bowl with Gingery Lemon Tahini Sauce
Incredibly comforting black bean Buddha bowl with steamed kale, brown rice, and gingery lemon tahini sauce! Nourishing ingredients, BIG flavor, a hearty plant-based meal.
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Wood bowl of our Vegan BBQ Bowl with Baked Beans, Coleslaw, and GF Cornbread
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Vegan BBQ Bean Bowl with Corn & Coleslaw
A vegan BBQ bowl with smoky BBQ baked beans, creamy coleslaw, and grilled corn or cornbread! A hearty, flavorful, protein- and fiber-rich entrée!
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Bowls of our Sweet Potato Sheet Pan Dinner recipe beside a bowl of tahini sauce
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Sheet Pan Meal: Curried Sweet Potato & Chickpeas
We love when dinner is made entirely on 1 pan! Enjoy this simple sweet potato, chickpea, and cabbage dish seasoned with Indian spices like garam masala! Serve with fresh or steamed greens, tahini, lemon, and sides of choice!
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Plate and skillet of Tempeh Veggie Stir Fry with chili sauce and fresh limes
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30-Minute Tempeh Stir-Fry
A hearty tempeh stir fry with BIG flavor! Just 30 minutes to prepare this weeknight dinner to use up leftover vegetables and please a crowd!
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Two Stuffed Butternut Squash halves on a platter
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Roasted Stuffed Butternut Squash
Roasted stuffed butternut squash makes the perfect plant-based entrée or side for the holiday season (and beyond). Stuffed with quinoa, kale, and mushrooms; 10 ingredients required; and incredibly flavorful!
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Wooden spoon in a pan of Vegan Tempeh Bolognese topped with fresh parsley leaves
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1-Pan Tempeh Bolognese
Hearty, saucy 1-pan tempeh bolognese! Easy to make, ready in just 30 minutes, and perfect for pasta, eggplant parmesan, lasagna, and more!
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Vegan Lentil Meatloaf partially sliced on a cutting board
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Vegan Lentil Nut “Meat” Loaf
Incredible vegan lentil “meatloaf” with wholesome, whole-food ingredients like lentils, nuts, sweet potato, and mushrooms! Just 10 ingredients required for this flavorful, comforting entrée.
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Plate and baking dish filled with our vegan Sweet Potato Black Bean Enchiladas
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Sweet Potato Black Bean Enchiladas
Smoky, hearty vegan enchiladas with black beans, roasted sweet potatoes, and kale! This recipe puts our Easy Red Enchilada Sauce to use. The perfect simple, 9-ingredient meal for Mexican night!
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Plate and baking dish filled with our Plantain Black Bean Enchilada Bake recipe
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Plantain Black Bean Enchilada Bake
A flavorful twist on classic enchiladas with roasted plantains, black beans, smoky enchilada sauce, and cashew queso! Just 10 ingredients required, hearty, flavorful, and so delicious!
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Coconut milk swirled in a pot of roasted butternut squash soup
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Roasted Butternut Squash Soup
The PERFECT butternut squash soup with plenty of natural sweetness, a bit of spice, and unbelievably creamy texture. Simple methods and just 10 ingredients required for this dreamy soup perfect for the holidays and beyond!
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Big pot of vegan Curried Cauliflower Lentil Soup
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Creamy Curried Cauliflower Lentil Soup (1 Pot!)
Creamy, Indian-inspired 1-pot curried cauliflower soup with carrots, ginger, and red lentils! Subtly spiced, quick and easy to make, and perfect for meal prep!
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Dutch oven filled with Chickpea Sweet Potato Kale Green Curry
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1-Pot Green Curry with Chickpeas, Kale, and Sweet Potato
A 1-Pot Thai- and Indian-style fusion green curry made with sweet potatoes, plenty of fresh aromatics, chickpeas, creamy coconut milk, and seasonal greens. The result is a vibrant, creamy, satisfying curry perfect for weeknight meals, meal prep, and beyond!
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Wooden spoon in a pot of Vegan Yellow Chickpea Curry
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1-Pot Yellow Chickpea Cauliflower Curry
Easy, 1-pot Vibrant Yellow Curry with cauliflower and chickpeas! A 30-minute hearty and satisfying entrée or side perfect over greens, cauliflower rice, or grains!
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Bowl of Curried Chickpea Soup topped with crispy chickpeas, coconut milk, and cilantro
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1-Pot Curried Chickpea Soup
An incredibly creamy 1-pot stew with curried chickpeas, ginger, coconut milk, and lime. A delicious plant-based meal that comes together fast!
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Wooden spoon in a pan of Cauliflower Potato Red Lentil Curry topped with fresh cilantro
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30-Minute Potato Cauliflower Red Lentil Curry
A rich and hearty curry of potato, cauliflower, and red lentil made in just 30 minutes! Hearty, comforting, and incredibly satisfying.
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Blue linen with a spoon and bowl of Vegan Tomato Veggie Mung Bean Soup
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Fire-Roasted Tomato & Mung Bean Soup
Easy, 10-ingredient vegetable soup with fire-roasted tomatoes, tons of vegetables, and detoxifying mung beans! A hearty soup for the colder months that’s entirely vegan and gluten-free!
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Bowls of Everyday Vegan Lentil Soup beside a tray of vegetables
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1-Pot Everyday Lentil Soup
An easy, everyday recipe for lentil soup with potatoes, carrots, kale, and simple herbs and seasonings. The perfect plant-based main or side that requires just 10 ingredients, 1 pot, and about 30 minutes to make.
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Holding a pot of Spiced Sweet Potato Lentil Soup made with green beans
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1-Pot Spiced Sweet Potato Lentil Soup
1-pot lentil soup made with sweet potatoes, green beans, and warming spices! The ultimate easy meal to enjoy throughout the week or to please a crowd. 
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Bowl of smoky black eyed peas and collard greens
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Smoky Instant Pot Black Eyed Peas & Greens (Vegan)
Comforting, smoky black eyed peas and collard greens made in the Instant Pot! BIG flavor, plant-based, so hearty and nourishing.
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Wooden spoon in a pot of Butternut Squash Chili alongside ingredients used to make it
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1-Pot Butternut Squash Quinoa Chili
Incredibly delicious, 1-pot chili with butternut squash, fire-roasted tomatoes, quinoa, and two kinds of beans! Hearty, flavorful, and so easy to make!
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Spoon in a bowl of Instant Pot chili
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Easy Instant Pot Chili (Vegan, Oil-Free)
Instant Pot chili that’s fast, easy to make, and versatile. Hearty, warming, incredibly comforting, and savory-sweet thanks to sweet potatoes and kidney and black beans.
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Bowls of our delicious 1-Pot Black Bean Soup topped with avocado, tortilla chips, and avocado
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Easy 1-Pot Black Bean Soup
Easy-to-make, comforting black bean soup made with simple ingredients in 1 pot! A 30-minute meal or side that’s customizable and incredibly satisfying.
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Bowls of Chickpea Tomato Peanut Stew served with rice and fresh basil
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1-Pot Chickpea Tomato Peanut Stew (West African-Inspired)
A thick, creamy, dairy-free soup inspired by African Peanut Stew. This simple version is made with chickpeas, tomatoes, and peanut butter all in 1 pot!
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Skillet filled with a batch of our Vegan Lentil Fesenjan
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Hearty Lentil Fesenjān (Pomegranate Walnut Stew)
9-ingredient vegan Fesenjān made with lentils! A hearty stew of toasted walnuts, pomegranate molasses, onion, and spices. A comforting, Persian-inspired, plant-based meal!
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Plate of Lentil Mushroom Stew Over Mashed Potatoes
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Lentil Mushroom Stew over Mashed Potatoes
Crazy delicious and hearty mushroom lentil stew gravy over mashed potatoes! Entirely vegan, gluten-free, and grain-free. A delicious and easy-to-make 10-ingredient meal or side!
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Platter of four Moroccan-Spiced Lentil Stuffed Eggplants
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Moroccan Lentil-Stuffed Eggplant
Stuffed baked eggplant with Moroccan-spiced lentils! Just 9 ingredients, big flavor, plenty of protein and fiber, and the perfect side dish or entrée.
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Desserts

Plate with two Raw Banana Splits topped with nut butter, raspberries, and more
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5-Minute Raw Banana Splits
Easy-to-make banana splits with coconut yogurt, nut butter, hemp seeds, rawnola, coconut flakes, and berries! Just 5 minutes and 7 ingredients required!
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Spoon resting in a pie pan of Peach Blackberry Crisp for a simple raw vegan dessert
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Raw Fruit Crisp (10 Minutes!)
The perfect dish when you’re craving fruit crisp and want it fast! Ready in 10 minutes, grain- and gluten-free, naturally sweetened, and SO delicious!
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Close up shot of a bowl of our homemade vegan Chocolate Pudding recipe
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Vegan Chocolate Protein Pudding (Two Ways!)
Rich, chocolaty vegan pudding made two ways: with cashews or black beans! Naturally sweetened and made with just 6 simple ingredients.
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If you try any of these recipes, let us know! Leave a comment or take a picture and tag it #minimalistbaker on Instagram. Cheers, friends!

Reader Interactions

Comments

  1. Unicorn JP says

    So much yum! lots of things i can prep for multiple dishes. like Quinoa, roasted veggies. I have to meal plan so this gives me some inspiration! Thank you so much

  2. Marsha says

    Thank you so much for being so kind to share this treasure trove of delicious-looking!! This comes at a time that I desperately need for current health issues!❤❤

    • Avatar for Dana @ Minimalist BakerSupport @ Minimalist Baker says

      Hi Eugenia, unfortunately it isn’t available as a recipe book. But you can find all the recipes below and click over on a recipe for any that you’d like to try!

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