21g top fiber

$1.10 cheapest recipe

Yes all gluten-free

Yes all under $1.55

 

High-fiber food has a reputation for being expensive — specialty bread, premium grain bowls, health food store staples. The three recipes here flip that assumption completely. Each one delivers 10–21 grams of fiber per serving for between $1.10 and $1.55, using the most affordable plant-based ingredients available: dried beans, lentils, and mixed legumes.

Triple Bean Soup

10g protein

10g fiber

$1.10 cost/serving

30 min time

 

Ingredients

• 1/2 can each: black beans, kidney beans, and chickpeas — drained and rinsed
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 can (14 oz) diced tomatoes
• 2 cups vegetable broth
• 1 tablespoon olive oil
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon chili powder
• Salt and pepper, to taste
• Fresh cilantro or parsley, to serve

 

Instructions

1. Heat olive oil in a large pot over medium heat. Add the onion and garlic and cook for 4–5 minutes until softened.
2. Stir in the cumin, paprika, and chili powder. Cook for 1 minute until fragrant.
3. Add all three types of beans, the diced tomatoes, and the vegetable broth.
4. Bring to a boil, then reduce heat to low. Simmer for 20–25 minutes until the soup thickens.
5. Season with salt and pepper. Serve topped with fresh cilantro or parsley.

Tested note: This soup costs $1.10 per serving because it’s built on three cans of beans — the most economical high-fiber, high-protein ingredient in any grocery store. If you buy dried beans and cook them yourself, the cost drops below $0.60 per serving. Either version has the same fiber and protein content.

 

Fava White Bean Soup Meal

22g protein

21g fiber

$1.40 cost/serving

50 min time

 

Ingredients

• 1/2 cup dry cannellini or white kidney beans (or 1 can, drained)
• 1 cup dry fava beans (or 1 can, drained)
• 1 teaspoon olive oil
• 1 onion, chopped
• 2 cloves garlic, minced
• 4 medium tomatoes, chopped
• 1 medium sweet potato, chopped
• 4 cups vegetable broth
• 1 teaspoon cumin
• 1 teaspoon smoked paprika
• Salt and pepper, to taste

 

Instructions

1. If using dried beans, rinse them and soak overnight, then drain. (Skip this step if using canned.)
2. Heat olive oil in a saucepan over medium heat. Saute the onions and garlic for about 3 minutes until softened.
3. Add the chopped tomatoes and sweet potato. Cook for another 5 minutes, stirring occasionally.
4. Add the beans and vegetable broth. Stir in cumin and paprika.
5. Bring to a boil, then reduce heat to low. Simmer for 30–40 minutes (or 15–20 minutes for canned beans) until the beans are tender and the soup has thickened.
6. Season with salt and pepper and serve.

Tested note: 21 grams of fiber per serving is an exceptional number for a single meal — this soup covers the entire daily fiber goal for most adults in one bowl. The combination of fava beans and cannellini creates a creamy, starchy base that reads as rich and filling rather than diet food. Using canned beans cuts the total time to under 30 minutes.

 

Mason Jar Meal

12.5g protein

10.9g fiber

$1.50 cost/serving

15 min prep time

 

Ingredients

• 1/2 cup cooked lentils
• 1/2 cup cooked quinoa or brown rice
• 1/4 cup cherry tomatoes, halved
• 1/4 cup cucumber, diced
• 1/4 cup shredded carrots
• 2 tablespoons hummus
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt, pepper, and fresh herbs, to taste

 

Instructions

1. Make the dressing first: whisk together olive oil, lemon juice, salt, and pepper in a small bowl.
2. Layer the mason jar starting from the bottom: dressing, then lentils, then quinoa or rice.
3. Add the cherry tomatoes, cucumber, and shredded carrots.
4. Top with a scoop of hummus.
5. Seal the jar and refrigerate until ready to eat — up to 2 days. Shake or stir before eating.

Tested note: The mason jar format is what makes this a meal prep hero — it stays fresh for 2 days without the dressing making the greens soggy, because the dressing sits at the bottom away from the vegetables. When you’re ready to eat, tip it into a bowl or shake the jar and eat directly from it.

 

Cookbook bridge These recipes come from the Healthy Vegan Cookbook and Vegan Diet Cookbook — both included in the full bundle with 9 bonus guides. [Get the full cookbook bundle]