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Photo: Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
Keep whole grains stocked in your pantry for these flavorful dinners. These dishes offer at least6 grams of fiberper serving fromwhole-grain ingredientslike barley, brown rice, farro, whole wheat pasta and more. The fiber from these foods has been shown to help lower LDL (also called “bad”) cholesterol and increase HDL (or “good) cholesterol. Combined with the fact these recipes arelow in saturated fat, these meals make great options for people wanting to lower their blood cholesterol levels. Use leftover cooked barley to make our satisfying Bean & Barley Soup. And try our One-Pot Chicken with Farro when you need something with simple instructions, but complex flavors.
01of 15Bean & Barley SoupThis hearty bean and barley soup tastes like it has simmered for hours, but actually it’s quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.View Recipe
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Bean & Barley Soup
This hearty bean and barley soup tastes like it has simmered for hours, but actually it’s quite quick to throw together. Plus this recipe for healthy bean and barley soup freezes beautifully. If you have cooked barley on hand, omit the quick-cooking barley and stir in 1 1/2 cups cooked barley along with the broth in Step 2.
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02of 15Sweet Potato, Corn & Black Bean HashQuick and easy hashes are fabulous one-pot meals for those nights when getting dinner on the table fast is a priority.View Recipe
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Sweet Potato, Corn & Black Bean Hash
Quick and easy hashes are fabulous one-pot meals for those nights when getting dinner on the table fast is a priority.
03of 15Black Bean-Quinoa BowlPhotography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe GrecoThis black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.View Recipe
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Black Bean-Quinoa Bowl
Photography: Carson Downing, Food Stylist: Holly Dreesman, Prop Stylist: Gabe Greco
This black bean and quinoa bowl has many of the usual hallmarks of a taco salad, minus the fried bowl. We’ve loaded it up with pico de gallo, fresh cilantro and avocado plus an easy hummus dressing to drizzle on top.
04of 15Seared Tuna with Bulgur & Chickpea SaladThis healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.View Recipe
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Seared Tuna with Bulgur & Chickpea Salad
This healthy tuna recipe combines fresh fish, olive oil, lemon juice, fresh herbs and chickpeas. Cooking for two? Flake the two leftover tuna steaks and mix them into the remaining bulgur salad, then serve over lettuce for lunch the next day.
05of 15Lemon-Herb Salmon with Caponata & FarroDig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that’s packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.View Recipe
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Lemon-Herb Salmon with Caponata & Farro
Dig into your farmers' market haul to cook this colorful and healthy Mediterranean diet dinner recipe that’s packed with vegetables. Feel free to swap in any vegetables or cook up another whole grain, such as brown rice. Serve with a glass of your favorite red wine.
06of 15One-Pot Lentils & Rice with SpinachThis hearty vegan dish gets its earthy flavor from cumin and brown rice. If you can handle extra heat, try doubling the crushed red pepper for a bigger punch of flavor.View Recipe
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One-Pot Lentils & Rice with Spinach
This hearty vegan dish gets its earthy flavor from cumin and brown rice. If you can handle extra heat, try doubling the crushed red pepper for a bigger punch of flavor.
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One-Pot Chicken with Farro
Photographer: Jen Causey, Food Stylist: Margaret Dickeyt, Prop Stylist: Julia Bayless
08of 15Meal-Prep Chili-Lime Chicken BowlsSkip takeout and whip up these equally delicious and easy-to-make burrito bowls at home. They’re great for a fast and easy dinner or a healthy meal to pack for work throughout the week.View Recipe
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Meal-Prep Chili-Lime Chicken Bowls
Skip takeout and whip up these equally delicious and easy-to-make burrito bowls at home. They’re great for a fast and easy dinner or a healthy meal to pack for work throughout the week.
09of 15Anti-Inflammatory Vegetable-Packed Grain BowlsFarro provides satisfying chew, while the raw shaved veggies soften slightly in the vinaigrette to become perfectly tender-crisp. To blanch the peas, cook in boiling water for 1 minute, then dunk in an ice bath for 1 minute to stop the cooking. A mandoline or vegetable peeler makes quick work of thinly slicing vegetables. Beets contain a phytochemical called betalains, which can help fight inflammation in the body.View Recipe
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Anti-Inflammatory Vegetable-Packed Grain Bowls
Farro provides satisfying chew, while the raw shaved veggies soften slightly in the vinaigrette to become perfectly tender-crisp. To blanch the peas, cook in boiling water for 1 minute, then dunk in an ice bath for 1 minute to stop the cooking. A mandoline or vegetable peeler makes quick work of thinly slicing vegetables. Beets contain a phytochemical called betalains, which can help fight inflammation in the body.
10of 15Pistachio-Crusted Chicken with Warm Barley SaladBarley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa.View Recipe
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Pistachio-Crusted Chicken with Warm Barley Salad
Barley and pistachios give this healthy chicken recipe a double dose of nutty flavor. For an easy change-up, swap in your favorite whole grain, such as brown rice, farro or quinoa.
11of 15Classic Sesame Noodles with ChickenSesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it’s cold, then give it a good shake in the colander until it’s well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.View Recipe
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Classic Sesame Noodles with Chicken
Sesame noodles become a satisfying meal with lean chicken and tons of veggies in this quick, healthy noodle recipe. Be sure to rinse the spaghetti until it’s cold, then give it a good shake in the colander until it’s well drained. Are you a spiralizing pro? Swap 5 cups of raw zucchini, carrot or other veggie “noodles” for the cooked pasta.
12of 15Za’atar-Roasted Chicken Tenders & Vegetables with CouscousZa’atar (or zaatar)–a Middle-Eastern spice blend that’s a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs–gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.View Recipe
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Za’atar-Roasted Chicken Tenders & Vegetables with Couscous
Za’atar (or zaatar)–a Middle-Eastern spice blend that’s a mix of thyme, sumac, salt, sesame seeds and sometimes other herbs–gives this sheet-pan roast chicken recipe tons of flavor. Chicken tenders and pretrimmed green beans make this healthy dinner super-fast.
13of 15Vegetarian Stuffed CabbageThough traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.View Recipe
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Vegetarian Stuffed Cabbage
Though traditional stuffed cabbage recipes are made with meat, here Savoy cabbage leaves are stuffed with a combination of rice, mushrooms, onions, garlic and herbs for a healthy vegetarian stuffed cabbage recipe. The stuffed cabbage leaves gently bake in a simple tomato sauce. This easy stuffed cabbage recipe can be made ahead of time and baked just before serving.
14of 15Salmon & Sweet Potato Grain BowlsDominic PerriHarissa adds heat to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!View Recipe
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Salmon & Sweet Potato Grain Bowls
Dominic Perri
Harissa adds heat to this healthy grain bowl recipe without needing a long list of ingredients. Just 5 ingredients is all you need to get dinner (or a packable lunch) on the table in under an hour!
15of 15Kale & Chickpea Grain BowlsPhotographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell RoysterThis veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.View Recipe
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Kale & Chickpea Grain Bowls
Photographer: Jen Causey, Food Stylist: Ruth Blackburn, Prop Stylist: Shell Royster
This veggie-heavy bowl is loaded with crunch and color, thanks to crispy carrots and chickpeas, fresh kale and a vibrant avocado dressing. It also delivers more than 50% of your daily dose of fiber, key for weight loss, energy and healthy digestion. Bulgur, also called cracked wheat, is a quick-cooking whole grain. These bowls would be excellent make-ahead lunches. Pack the avocado mixture separately, adding a little water to thin it as needed.
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