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.
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.”
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.”
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!”
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!”
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.”
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.
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.”
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.”
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.”
