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  6. 21 Low-Calorie Dinners to Help Improve Digestion

21 Low-Calorie Dinners to Help Improve Digestion

Leah Goggins headshot
Leah Goggins Reviewed by Dietitian Jessica Ball, M.S., RD March 17, 2022
Reviewed by Dietitian Jessica Ball, M.S., RD
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Lemony Lentil & Chard Soup
Credit: Photography / Nico Schinco, Food Styling / Frances Boswell, Prop Stylist / Paige Hicks

If you're feeling nauseous, tired or even a little brain-foggy, there's a chance your gut health is the culprit. But when your gastrointestinal system is out of whack, it can be tough to figure out what to eat (if you're in the mood to eat anything at all). These light dinners are perfect for days when you're feeling a little off, and with lots of fiber (as in eight grams per serving) and good-for-you ingredients, these meals can help you get back on track. Just make sure you pair recipes like our White Bean Soup with Pasta and Lemony Lentil & Chard Soup with a big glass of water to help you stay hydrated.

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Vegan Shepherd's Pie

vegan shepherd's pie
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Lentils take the place of ground meat and vegan butter adds creaminess to the mashed potatoes in this easy vegan shepherd's pie recipe. If you want to cut down on the cooking time, use precooked lentils and omit most of the vegetable broth, adding some in only if the mixture seems dry.

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Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce

Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
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This vegan burger recipe is one you'll want to make again and again. Savory chickpea and zucchini patties are topped with a creamy, herb-flecked tahini ranch sauce, juicy tomato slices and peppery arugula for a satisfying and healthy homemade veggie burger. Serve them on buns or stuff them in pitas. We recommend making extra sauce--it's a great dip for veggie sticks and, thinned with a little water, it makes a wonderful salad dressing.

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White Bean Soup with Pasta

Pasta & White Bean Soup
Credit: Jacob Fox
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We use mirepoix—a combination of onion, celery and carrots—to flavor this soup. Keep a store-bought bag of the mixture in your freezer to ensure you always have some on hand without worrying about it going bad.

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Vegan Coconut Chickpea Curry

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To make this 20-minute vegan curry even faster, buy precut veggies from the salad bar at the grocery store. To make it a full, satisfying dinner, serve over cooked brown rice. When shopping for simmer sauce, look for one with 400 mg of sodium or less and check the ingredient list for cream or fish sauce if you want to keep this vegan. If you like a spicy kick, add a few dashes of your favorite hot sauce at the end.

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Lemony Lentil & Chard Soup

Lemony Lentil & Chard Soup
Credit: Photography / Nico Schinco, Food Styling / Frances Boswell, Prop Stylist / Paige Hicks
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This satisfying lemony bowlful was inspired by the lentil soup served at the now-closed Lebanese restaurant La Shish in West Bloomfield, Michigan. It keeps well but will thicken, so you may want to thin it with a bit of water or broth when reheating. Serve with warm whole-wheat pita.

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Cheesy Marinara Beans

Cheesy Marinara Beans
Credit: Photography / Nico Schinco, Food Styling / Frances Boswell, Prop Stylist / Paige Hicks
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This ooey-gooey dish has baked-pasta vibes but features protein-packed beans instead of noodles. Look for dried corona beans, a larger, creamy white bean, at natural-foods stores or online. Cannellini are a good substitute. Serve with a green salad and toasted baguette.

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Soup Beans with Cornbread & Kraut

Soup Beans with Cornbread & Kraut
Credit: Jacob Fox
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Cook up your own soup beans on the stovetop or in the slow cooker (see Tip). These brothy beans get a kick when served with fermented cabbage and black-pepper-spiced skillet cornbread.

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Chickpea & Beef Burgers with Whipped Feta

Chickpea & Beef Burgers with Whipped Feta
Credit: Johnny & Charlotte Autry
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Chickpeas add fiber to this blended burger, but the real joy here is the light and fluffy feta sauce that tops the whole shebang.

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Orange-Mint Freekeh Salad with Lima Beans

Orange-Mint Freekeh Salad with Lima Beans
Credit: Jacob Fox
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This salad is loaded with colorful produce: fresh mint, snap peas, radishes and oranges. For pretty snap pea slices, cut them into long, thin strips.

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Winter Vegetable Mulligatawny Soup

Winter Vegetable Mulligatawny Soup
Credit: Jacob Fox
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Our meatless version of the Indian-inspired British colonial soup includes parsnip and squash to keep it hearty and satisfying.

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Long-Life Noodles with Beef & Chinese Broccoli

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Noodles are a key part of Chinese New Year celebrations because they symbolize long life. We love this recipe for the tradition because it's super-customizable based on your tastes. Try swapping in chicken for the steak. Can't find Chinese broccoli? Use broccolini instead. Or swap out the mushrooms and broccoli altogether for snow peas and carrots.

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Beans & Greens Enchiladas

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Any type of canned bean will work in these easy layered enchiladas, but our favorite combination is a mix of black and pinto beans. Serve as a vegetarian main dish or as a tasty side for roasted pork or chicken.

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White Bean & Sun-Dried Tomato Gnocchi

White Bean & Sun-Dried Tomato Gnocchi
Credit: Jacob Fox
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Sun-dried tomatoes are the star of this recipe— providing texture and umami. Combined with the spinach, they make this dish a great source of vitamins C and K.

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Stir-Fried Chicken & Broccoli with Mango Chutney

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Resist the urge to make this stir-fry chicken recipe in a skillet instead of a wok, which will hold all your ingredients better. Buy a carbon-steel wok at an Asian market (or online) for around $30 and you'll have it forever. Make one stir-fry and you'll wonder how you survived without it.

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Mixed Greens with Lentils & Sliced Apple

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This salad with lentils, feta and apple is a satisfying vegetarian entree to whip together for lunch. To save time, swap in drained canned lentils--just make sure to look for low-sodium and give them a rinse before adding them to the salad.

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Green Goddess Salad with Chickpeas

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In this cucumber, tomato, Swiss cheese and chickpea salad recipe, a healthy green goddess dressing is made from avocado, buttermilk and herbs. The extra dressing is delicious served with grilled vegetables.

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Eggplant & Chickpea Baked Pasta

Eggplant & Chickpea Baked Pasta
Credit: Photography / Fred Hardy, Styling / Ruth Blackburn / Audrey Davis
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Turn leftover Eggplant & Chickpea Stew into a comforting vegetarian baked-pasta dish. We love the taste of mint with the other Mediterranean-inspired flavors, but you can use parsley or basil if you prefer.

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Escarole, Cannellini Bean & Sausage Soup

Escarole, Cannellini Bean & Sausage Soup
Credit: Dera Burreson
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This soup would be equally satisfying if you took it in a vegetarian direction and skipped the sausage and used no-chicken broth. 

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Orzo Salad with Chickpeas & Artichoke Hearts

Orzo Salad with Chickpeas & Artichoke Hearts
Credit: Photography / Fred Hardy, Styling / Kady Wohlfarth / Kay Clarke
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This hearty orzo salad features feta, lemon and dill, three ingredients often found in Greek cuisine. Enjoy for lunch or dinner.

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Mom's Chili

Mom's Chili
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This healthy basic beef chili recipe is well worth doubling so you can throw a batch in the freezer. Serve topped with diced red onion, sliced scallions, shredded cheese and your favorite hot sauce.

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Charred Vegetable & Bean Tostadas with Lime Crema

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Pile vegetables and black beans onto crisp tostadas and top them off with lime crema for a vegetarian dinner the whole family will love. Charring the vegetables under the broiler infuses them with smoky flavor while cooking them quickly.

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    1 of 21 Vegan Shepherd's Pie
    2 of 21 Zucchini-Chickpea Veggie Burgers with Tahini-Ranch Sauce
    3 of 21 White Bean Soup with Pasta
    4 of 21 Vegan Coconut Chickpea Curry
    5 of 21 Lemony Lentil & Chard Soup
    6 of 21 Cheesy Marinara Beans
    7 of 21 Soup Beans with Cornbread & Kraut
    8 of 21 Chickpea & Beef Burgers with Whipped Feta
    9 of 21 Orange-Mint Freekeh Salad with Lima Beans
    10 of 21 Winter Vegetable Mulligatawny Soup
    11 of 21 Long-Life Noodles with Beef & Chinese Broccoli
    12 of 21 Beans & Greens Enchiladas
    13 of 21 White Bean & Sun-Dried Tomato Gnocchi
    14 of 21 Stir-Fried Chicken & Broccoli with Mango Chutney
    15 of 21 Mixed Greens with Lentils & Sliced Apple
    16 of 21 Green Goddess Salad with Chickpeas
    17 of 21 Eggplant & Chickpea Baked Pasta
    18 of 21 Escarole, Cannellini Bean & Sausage Soup
    19 of 21 Orzo Salad with Chickpeas & Artichoke Hearts
    20 of 21 Mom's Chili
    21 of 21 Charred Vegetable & Bean Tostadas with Lime Crema

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    21 Low-Calorie Dinners to Help Improve Digestion
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