By Lisa Esile, MS,
Most of us know that refined carbohydrates such as processed sugar, white bread, fries, and sugary drinks are associated with poor health and weight gain. But not all carbs are created equal! A whole-food, plant-based diet rich in complex carbohydrates—such as whole grains, beans, and starchy vegetables—is nutrient-dense, high in fiber, and low in fat and the bedrock of some of the healthiest diets on the planet. Making healthy carbs the center of your plate supports sustainable weight loss and lowers your risk of cardiovascular disease, diabetes, and inflammatory disorders, to name just a few of the health benefits. To see what a good-for-you high-carb meal looks like, check out these tasty recipes, guaranteed to keep you satisfied without weighing you down.
Want to know more? Check out this article on How Carbs Became a Dietary Supervillain.
Black Bean and Sweet Potato Quesadillas
These crowd-pleasing creamy quesadillas are perfect for a family meal and feature four hefty sources of healthy carbohydrates—brown rice, oil-free refried beans, baked sweet potato, and black beans, combined with a few seasonings, then sandwiched between two whole grain tortillas. Warm until golden brown on either side and serve. Pro tip: For a quick meal, bake the sweet potato earlier, and be sure to have brown rice already cooked. A commenter writes, "Our family's favorite dinner!" Another shares, "Best new recipe I've tried in a long time!"
Linguine with Mushroom Pesto
A garlicky mushroom pesto gets extra richness from walnuts and fresh basil in this restaurant-quality linguine. Serve the pesto-coated linguine over a bed of arugula and cannellini beans with lemon juice and zest for added brightness. A commenter writes, “Lovely recipe, delicious, quick and easy! Made as is, except used roasted smoky-flavored walnuts in the pesto, yum yum.”
Slow-Cooker Vegan Cassoulet
Let your slow cooker do all the work with this easy vegan bean stew, which requires just 20 minutes of active prep time. A medley of veggies adds earthy goodness, while three varieties of canned beans give it extra oomph. Be sure to use canned beans for this one, as the slow cooker doesn’t reach a high enough temperature to kill toxins found in raw kidney beans. Serve over a baked potato, whole grain rice, or with a whole wheat baguette. A fan raves, “Super good on a chilly, early winter day!”
Barbecue Bean and Cornbread Bake
This wholesome bean casserole is rich with barbecue flavor. The rustic cornmeal topping makes it visually appealing and provides a scrumptious bready counterpoint to the saucy beans. While the recipe calls for canned cannellini beans, you could also use baby lima or kidney beans. This nourishing bake goes well with a crunchy slaw or green salad. A commenter writes, “This has become a family staple. Everyone loves the cornbread topping!” Another writes, “This was very good. I made it as written and froze it as individual portions.”
4-Layer Enchilada Cakes
With their impressive presentation and layers of flavors, these stacked enchiladas are a reader favorite and are perfect for a special occasion meal. They’re also well-received by non-vegans, which is another reason to bookmark the recipe for when you’re entertaining a mixed-diet crowd. Layers of corn tortillas, black beans, brown rice, mashed red potatoes, and veggies get smothered with enchilada sauce, and then the whole stack is topped with cashew cream sauce and a spoonful of pico de gallo. A fan raves, “This heartwarming recipe is a family favorite.” Another writes, “These are a fair bit of work because each layer is different but are just wonderful!”
Hearty Vegan Red Bean Chili
Kidney beans and millet give this hearty chili extra staying power and leave you feeling full but not sunk. A handy grain to have around, millet has a mild flavor, which soaks up the smoky tomato sauce lusciously in this recipe. If you don’t have millet on hand, quinoa is a good substitute here. A whole wheat tortilla served on the side adds extra bulk and is a great way to sop up the stew. A reviewer shares, “Delicious and not too much in the way of prep and ingredients. Definitely will be making this again!”
Shepherd’s Pie
This healthy shepherd’s pie is the ultimate comfort food. Thanks to umami-rich mushrooms and an array of everyday veggies, it has the comforting goodness of the one Grandma used to make but without all the saturated fat. Smoky paprika and the earthy notes of fresh thyme infuse the filling with rich flavor. For extra substance, use cooked lentils instead of mushrooms—or, if you really want to go for it, use both! A reviewer writes, “I subbed the lentils for the mushrooms, and it turned out fantastic!”
Chickpea Flour Pizza Crust (Gluten-Free), Plus Topping Ideas
This chickpea flour pizza crust is high in healthy carbohydrates and has an easygoing, almost nutty flavor that doesn’t overpower the toppings. Top with oil-free marinara and mushrooms, zucchini, asparagus, or whatever veggies you’re craving. Check out our vegan pizza and flatbread recipes for other healthy topping ideas.
Instant Pot Mushroom-Barley Stew
Hulled barley forms the heart of this cozy winter stew, providing a meaty texture that pairs well with umami-rich mushrooms and tender sweet potatoes. Pearl onions add sweetness, while a savory broth, fragrant with sage, thyme, and paprika, adds an aromatic depth that tantalizes the senses. Top with chopped parsley and walnuts. A commenter notes, “The whole family loved it, including meat eaters. It’s going into the rotation. Perfect for a cold rainy day.”
20-Minute Black Bean Tacos
These quick tacos are simple enough to whip up in a hotel or dorm room using a microwave and are equally good made in a full kitchen. Taco seasoning gives canned black beans and corn a flavor boost; then, it’s just a matter of filling warmed corn tortillas with the seasoned beans and corn and topping with pico de gallo, chopped lettuce, and sliced avocado. Feel free to get creative with other add-ins. A fan writes, “I like putting kiwi on top of the cabbage slaw and then putting avocado on top.”
Instant Pot Kidney Bean Dal
The Instant Pot (or other pressure cooker) is a hero for cooking beans from scratch in record time. There is no need to pre-soak the beans overnight (unless you want to) or watch them boil on the stove for hours; just pop all the ingredients into the pot and turn it on. This aromatic kidney bean dal recipe is an ideal family meal and is also excellent for taking to a potluck—cook before you go, transport it still in the Instant Pot, then your host can plug it in to warm it up. Serve with brown rice or a side of pita bread. If you’ve got leftovers, store them in the fridge for 3 to 4 days, or freeze individual portions.
Sweet Potato Lasagna
This healthy vegan lasagna (yes, it's possible!) features layers of seasoned white-fleshed sweet potato, no-boil lasagna sheets, homemade tomato sauce, and a savory mushroom-spinach-leek mix. It takes some effort to prepare, but it's worth it and is ideal for a festive get-together. A commenter notes, "As an Italian, I love adopting Italian dishes to veganism. I was skeptical at first about the atypical lasagna ingredients, but it came out delicious! It was the best lasagna I ever made!"
Mexican-Style Vegan Bean and Rice Casserole
Beans and rice are the staples of many long-living peoples around the world, offering a high-carb, high-protein combination that keeps you nourished and satisfied. Even better, they’re some of the most affordable foods around. Ancho chile powder and cumin add earthy notes and a subtle kick, while the no-cheese sauce (which can be made nut-free) adds velvety creaminess. A reviewer writes, “Delicious. I added a can of tomatoes with green [chiles] to the cheese sauce, and it was absolutely the perfect quick weeknight dinner.”
Jackfruit Tamales
Sick of the same old, same old? Mix up your weekly rotation with these tasty vegan tamales, which rival traditional recipes but have no added fat. Pumpkin puree is added to the masa dough, making it easy to work with, while a spicy chile sauce adds plenty of pep. Feel free to dial back the spices if you’ll be serving them to kids. First time using corn husks? No problem. They’re easy to work with; once you’ve done it, you’ll feel like a whole world has opened up! A commenter writes, “Fantastic! [My] husband is New Mexican and a carnivore, but he loved them too. Very pretty, delicious, freezes and re-steams well, so worth the work.”
Chickpea Curry Stew with Kale
Ready in 25 minutes, this hearty chickpea stew is perfect for when time is tight but you still want a tasty, healthy meal. It’s great served over cooked brown rice (or another grain) or even a baked potato. Curry powder, garlic powder, and a dash of cayenne pepper give the stew a warm richness, while creamy potatoes pair well with crunchy kale, starchy chickpeas, and tart tomatoes. Note: If you don't have cooked rice to hand, allow an extra 20 minutes and be sure to get that going first. A reviewer shares, "Absolutely delicious, filling, inexpensive, and so easy! This recipe is perfect exactly as is, but ... you can easily substitute ingredients and amounts for what you have on hand or what you prefer."
Hearty Szechwan Coleslaw with White Beans
Hankering for a salad but need something substantial? This meal-worthy slaw is for you. Navy beans, crunchy dried millet, and black (or brown) rice will give you the staying power you’re after, while cabbage, carrots, red bell pepper, and scallions add fresh veggie goodness. The recipe calls for three types of cabbage—napa, white, and red—but feel free to use what you have. Drizzle with a peanut- and ginger-infused soy sauce dressing and don’t be surprised to find yourself licking your plate at the end! A reviewer notes, “Made this today, and wow! Talk about delicious.”
Spaghetti with White Beans and Shallot-Sage Marinara
Tender chickpeas and creamy white beans replace meatballs in this hearty whole grain spaghetti dish. With just six ingredients, it's simple to throw together and perfect for a busy weeknight. Fresh (or dried) sage adds an herbal depth to the sauce, while shallots contribute a mild oniony flavor.
Caribbean Black Bean Soup with Mango Relish
This toothsome soup is a reader favorite and one to bookmark for when hearty, comforting, and a-little-bit-fancy is the order of the day. The marriage of meaty black beans with tender sweet potato and the warming notes of pumpkin pie spice creates a supremely slurpable bowl. But it's the off-the-charts mango relish that takes it to another level. Note: You can use fresh or frozen mango. One fan writes, "I love this recipe! It's easy to make, hearty, and flavorful. My parents converted to WFPB eating after I made this for them. Make a double batch because you will want leftovers!"
Bulgur-Bean Salad with Tomato Vinaigrette
Bulgur has a chewy, almost nutty texture which makes it an excellent addition to salads. The Xfactor in this dish comes from the tangy dressing made with tomato juice and sherry vinegar. With quartered cherry tomatoes dotted throughout, every forkful of this toothsome salad is worth savoring. Red beans and chickpeas add extra oomph, and crunchy celery and thinly sliced onion round everything out. Feel free to use another grain, such as brown rice, barley, wheat berries, or quinoa, if that suits you better. A fan writes, “This salad is delicious. Even better second day. We love bulgur … it will go into our weekly rotation.”
Vegetable Tikka Masala
This heart-healthy curry from Linda Tyler uses a few cashew nuts to achieve the rich, creamy texture without all the added fat you find in traditional curries. Garam masala, cardamom, and ginger give the sauce a complex flavor. Serve with steamed veggies and brown rice. Low in fat and high in healthy carbs, this nutritious dish hits the spot when you’re craving Indian food. A fan raves, “The cashew milk over the sauce was amazing… tasted better than [at an] Indian restaurant.”
Butternut Squash Mac and Cheese with Broccoli
Skip the high-fat dairy-laden mac and cheese and try our lighter plant-based take instead. The sweet flesh of butternut squash becomes rich and creamy when blended, and appeals to all ages. Feel free to use the veggies you have on hand—for instance, if you don't have broccoli, fresh spinach would also work well. Check out these other vegan mac and cheese recipes. A commenter writes, "This is so delicious! Honestly, I was doubtful, but wow, was I 100% wrong. I will definitely prepare this again!"
Mexican Breakfast Hash with Lime Crema
Fuel up for the day with this comforting Mexican-inspired hash, which centers on butternut squash as the main ingredient. Corn and black beans provide extra bulk and give you something to sink your teeth into. The lime crema, featuring silken tofu, has a velvety smooth texture and adds zesty freshness to the dish. To finish, garnish with chopped cilantro and serve with warmed corn tortillas. A commenter writes, “Wow! This was amazing! I used roasted Yukon gold potatoes instead of squash. The potatoes make it so filling and satisfying. The sauce was incredible!” Another writes, “It was soo good!”
Mashed Rutabaga with Italian Roasted Cauliflower and Chickpeas
Rutabaga (aka swede) is a large root vegetable that becomes sweet and tender when cooked; it’s lighter than potato and is perfect for mashing into a polenta-like porridge. A fragrant tomato and spinach sauce adds a welcome tang, and chickpeas and cauliflower florets seasoned with Italian seasoning provide bulk. To finish, drizzle with balsamic vinegar and sprinkle with panko. A commenter notes, “This was an excellent meal! Loved all the flavors and textures! Will make it again for sure.”
Mini Tuscan Vegan Pot Pies
What is it about pies makes us want to gobble them right up? Low in fat and high in carbs, these mini pot pies are healthy enough to eat any day of the week. They make a great family meal and are excellent for entertaining, served with a garden salad. Filled with a thyme- and rosemary-scented filling of northern beans and veggies in a savory gravy, you'll relish every forkful. These can be made gluten-free by using sorghum flour or certified gluten-free oat flour instead of wheat flour. Make plenty, as leftovers taste even better the next day.
Wheat Berry and Roasted Vegetable Salad with Kale
The tender bite of roasted sweet potato, beets, and shallots gives this hearty salad a naturally sweet flavor that pairs well with chewy wheat berries and earthy kale. Golden raisins dotted throughout lend extra sweetness, while crunchy pepitas and a lemon vinaigrette seasoned with Dijon mustard add brightness. A commenter shares, “This winter salad was very popular at a large family gathering. The dressing was delicious, the colorful vegetables (yams and beets) blended in with kale.”
Kasha Pot with Potatoes, Cabbage, and Golden Beets
Stuck in the rut of the same old grains? Mix things up with this comforting root vegetable kasha pot. Another name for kasha is roasted buckwheat. Gluten-free and with a distinctive, earthy flavor, kasha pairs well with sweet golden beets and creamy potatoes. Cooked cabbage adds a subtle crunch and contrasts nicely with the more substantial ingredients. To finish, serve with a tangy cashew-based dill cream. Ready in under an hour, this hearty meal is loaded with healthy carbs.
About the Author
About the Author
Lisa Esile, MS
As an author, Do Nothing meditation instructor, and wellness coach, Lisa Esile combines her love for food and nutrition with her mental health background and delights in helping people find a stress-free way to make lasting lifestyle changes. Esile has a master’s degree in human nutrition and is the co-author/illustrator of Whose Mind Is It Anyway? Get Out of Your Head and Into Your Life. Learn more at lisaesile.com.
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