Recipes of the WorldInteractive Culinary Atlas
Nutrition Hub

High Fiber and No Added Sugar Recipes

84 matching recipes from 197 global dishes.

🔎 Analysis Summary

We analyzed 197 global recipes from 195 countries. Only 84 meet the strict criteria for High Fiber (≥7 g) and No Added Sugar. Here they are, ranked by their algorithmic Health Score.

This curated collection features 84 recipes that satisfy the High Fiber (≥7 g) and No Added Sugar criteria, selected from our database of 197 dishes spanning 195 countries. Each recipe has been algorithmically scored using USDA FoodData Central nutritional data, evaluating macronutrient balance, micronutrient density, sodium levels, and dietary fiber content. The average Health Score across this collection is 70 (good), with an average of 478 kcal, 24.9g protein, and 13.6g fiber per serving.

Featured cuisines in this collection include Italian, Israel, San Marino, Lesotho, and Syria. Browse the ranked table below to compare nutritional profiles, clinical badges, and health scores across all matching recipes. Use the related categories section to explore similar collections filtered by region, dietary preference, or nutritional target.

Matching Recipes84
Avg Health Score70
Avg kcal/serving478
Avg Protein24.9g
Avg Fiber13.6g
🌾 High Fiber (84)🍌 Potassium Rich (84)💪 High Protein (57)🫒 Mediterranean (54)🔥 Under 500 kcal (46)💉 Diabetic Friendly (12)❤️ Heart Healthy (8)

📋 84 Recipes — Ranked by Health Score

# Recipe Cuisine Score kcal Protein Fiber Sodium Badges
1 🇮🇹Pasta e Fagioli (Italian Bean & Pasta Soup) Italian 86 294 15.2g 10.5g 255mg ❤️ 🌾 🔥 🫒 🍌
2 🍲Israeli-Style Shakshuka with Chickpeas Israel 85 340 19.3g 12.9g 525mg 🌾 🔥 🫒 🍌
3 🍲Sammarinese-Style White Bean, Tomato, and Kale Soup San Marino 85 397 24.2g 20.4g 443mg ❤️ 💪 🌾 🔥 🫒 🍌
4 🍲Lesotho-Style Papa with Tomato-Spinach Beans Lesotho 83 472 20.5g 17.2g 412mg ❤️ 💪 🌾 🔥 🫒 🍌
5 🍲Syrian-Style Lentil Soup with Lemon and Cumin Syria 83 366 23.6g 22.7g 596mg 💪 🌾 🔥 🫒 🍌
6 🍲Cape Verdean-Style Cod and Kidney Bean Tomato Stew with Rice Cape Verde 82 473 31.0g 11.4g 593mg 💪 🌾 🔥 🫒 🍌
7 🍲Sudanese-Style Lentil and Okra Tomato Stew with Millet Sudan 82 323 20.1g 19.9g 460mg ❤️ 💪 🌾 🔥 🫒 🍌
8 🍲Vatican City-Style Roman Chickpea Pasta (Pasta e Ceci) Vatican City 81 784 36.5g 27.2g 665mg 💪 🌾 🫒 🍌
9 🍲Malian-Style Chickpea, Carrot, and Tomato Stew with Rice Mali 81 495 20.3g 17.8g 564mg 💪 🌾 🔥 🫒 🍌
10 🍲Armenian-Style Lentil, Tomato, and Spinach Stew with Rice Armenia 80 366 19.5g 16.3g 520mg 🌾 🔥 🫒 🍌
11 🍲Eritrean-Style Spiced Lentil Stew with Millet Eritrea 80 292 19.9g 18.5g 489mg 🌾 🔥 🫒 🍌
12 🍲Ghanaian-Style Black Bean Stew with Rice and Plantain Ghana 80 528 18.4g 18.8g 493mg 🌾 🫒 🍌
13 🍲Rwandan-Style Lentil and Tomato Stew with Rice Rwanda 80 425 21.2g 18.7g 569mg 💪 🌾 🔥 🫒 🍌
14 🍲Zimbabwean-Style Lentil, Carrot, and Tomato Stew with Rice Zimbabwe 80 413 20.5g 18.3g 555mg 💪 🌾 🔥 🫒 🍌
15 🍲Malawi-Style Nsima with Tomato Chicken and Greens Malawi 79 313 8.5g 8.0g 485mg 🌾 🔥 🫒 🍌
16 🍲Palestinian-Style Mujadara (Lentils and Rice) with Caramelized Onions Palestine 79 445 28.9g 26.4g 587mg 💪 🌾 🔥 🫒 🍌
17 🍲United States-Style Turkey and Bean Chili United States 79 415 24.2g 22.3g 583mg 💪 🌾 🔥 🫒 🍌
18 🍲Micronesian-Style Fish and Sweet Potato Tomato Stew with Rice Micronesia 78 334 19.9g 7.1g 540mg 🌾 🔥 🫒 🍌
19 🍲Burundian-Style Beans and Plantain Tomato Stew with Rice Burundi 78 243 14.4g 13.9g 444mg ❤️ 💉 🌾 🔥 🫒 🍌
20 🍲South African-Style Spiced Bean and Tomato Stew with Rice South Africa 78 448 20.5g 18.0g 582mg 💪 🌾 🔥 🫒 🍌
21 🍲Tuvaluan-Style Chickpea Tomato Curry with Rice Tuvalu 77 490 20.6g 17.4g 526mg 💪 🌾 🔥 🫒 🍌
22 🍲Papua New Guinea-Style Sweet Potato and Kidney Bean Tomato Stew with Rice Papua New Guinea 77 426 16.7g 15.7g 497mg 🌾 🔥 🫒 🍌
23 🍲Gallo Pinto with Eggs Costa Rica 77 555 26.6g 18.4g 644mg 💪 🌾 🫒 🍌
24 🍲Bahraini-Style Lentil and Tomato Spiced Stew with Rice Bahrain 76 389 19.6g 16.4g 519mg 🌾 🔥 🫒 🍌
25 🍲Eswatini-Style Pumpkin, Beans, and Spinach Stew with Millet Eswatini 76 242 14.4g 13.0g 533mg 💉 🌾 🔥 🫒 🍌
26 🍲Guinean-Style Fish, Eggplant, and Okra Tomato Stew with Rice Guinea 76 109 4.3g 7.4g 402mg ❤️ 💉 🌾 🔥 🫒 🍌
27 🍲Chana Masala with Rice India 76 505 20.0g 16.9g 581mg 💪 🌾 🫒 🍌
28 🍲Algerian-Style Chickpea and Potato Tomato Stew with Rice Algeria 76 546 18.6g 15.2g 591mg 🌾 🫒 🍌
29 🍲Pupusa-Inspired Corn Tortillas with Beans, Queso Fresco, and Curtido El Salvador 75 564 28.4g 27.2g 781mg 💪 🌾 🫒 🍌
30 🍲Afghan-Style Chicken, Chickpea, and Tomato Stew with Rice Afghanistan 74 567 28.9g 13.2g 566mg 💪 🌾 🍌
31 🍲Gambian Domoda (Peanut Stew) with Chicken and Rice Gambia 74 199 5.6g 8.6g 541mg 💉 🌾 🔥 🫒 🍌
32 🍲Sierra Leone-Style Groundnut Chicken and Sweet Potato Stew with Rice Sierra Leone 74 176 5.5g 7.6g 530mg 💉 🌾 🔥 🫒 🍌
33 🍲Togolese-Style Peanut and Tomato Chicken Stew with Rice Togo 74 135 5.2g 7.1g 589mg 💉 🌾 🔥 🫒 🍌
34 🍲Koshari (Rice, Lentils, Pasta, Tomato Sauce) Egypt 74 494 22.8g 17.3g 590mg 💪 🌾 🔥 🫒 🍌
35 🍲Tanzanian-Style Chicken and Kidney Bean Stew with Rice Tanzania 74 538 29.1g 12.3g 597mg 💪 🌾 🍌
36 🍲Botswanan-Style Chicken and Kidney Bean Tomato Stew with Rice Botswana 74 538 29.2g 12.6g 588mg 💪 🌾 🍌
37 🍲Burkinabe-Style Plantain and Kidney Bean Tomato Stew with Rice Burkina Faso 74 535 15.4g 14.6g 578mg 🌾 🫒 🍌
38 🍲Somali-Style Lentil and Potato Tomato Stew with Rice Somalia 74 429 17.8g 15.5g 467mg ❤️ 🌾 🔥 🫒 🍌
39 🍲Solomon Islands-Style Coconut Fish and Kidney Bean Stew with Rice Solomon Islands 73 472 30.9g 12.4g 573mg 💪 🌾 🔥 🍌
40 🍲Marshallese-Style Coconut Fish, Chickpea, and Tomato Stew with Rice Marshall Islands 73 526 31.4g 13.6g 552mg 💪 🌾 🍌
41 🍲Slovenian-Style Jota (Bean, Potato, and Sauerkraut Stew) Slovenia 73 434 21.2g 16.3g 368mg ❤️ 💪 🌾 🔥 🫒 🍌
42 🍲Misir Wot (Ethiopian Spiced Lentils) with Rice Ethiopia 73 475 23.7g 19.3g 559mg 💪 🌾 🔥 🫒 🍌
43 🍲Nepalese-Style Chickpea and Potato Curry with Rice Nepal 73 531 19.0g 15.8g 522mg 🌾 🫒 🍌
44 🍲Guinea-Bissau Caldo de Mancarra (Peanut Chicken Soup) with Rice Guinea-Bissau 72 132 5.1g 8.0g 492mg 💉 🌾 🔥 🫒 🍌
45 🍲Russian-Style Borscht with Beef, Beets, and Cabbage Russia 72 321 30.3g 9.9g 500mg 💉 💪 🌾 🔥 🫒 🍌
46 🇩🇰Danish Frikadeller with Root Vegetables Danish 72 450 41.7g 7.7g 193mg 💉 💪 🌾 🔥 🫒 🍌
47 🍲Canadian-Style Chicken and White Bean Stew with Rice Canada 72 572 31.5g 11.5g 632mg 💪 🌾 🍌
48 🍲Liechtenstein-Style Cheesy Spaetzle with Mushrooms and Onions Liechtenstein 70 617 26.4g 11.1g 764mg 💪 🌾 🫒 🍌
49 🍲Serbian-Style Stuffed Peppers with Beef, Rice, and Tomato Sauce Serbia 70 308 31.0g 10.6g 521mg 💉 💪 🌾 🔥 🫒 🍌
50 🍲Swiss-Style Rösti with Mushrooms and Cheese Switzerland 70 441 14.6g 11.6g 620mg 🌾 🔥 🫒 🍌
51 🍲Hungarian Gulyás (Beef Paprika Soup) with Potatoes Hungary 69 366 27.9g 8.4g 533mg 💪 🌾 🔥 🫒 🍌
52 🍲Hudut (Coconut Fish Stew with Mashed Plantains) Belize 69 481 24.4g 8.2g 579mg 💪 🌾 🔥 🍌
53 🍲Comorian-Style Chickpea, Tomato, and Coconut Stew with Rice Comoros 66 554 21.4g 17.5g 552mg 💪 🌾 🍌
54 🍲Kyrgyz-Style Lagman Beef Noodle Soup Kyrgyzstan 66 467 36.7g 8.4g 624mg 💪 🌾 🔥 🫒 🍌
55 🍲Dutch-Style Stamppot with Kale, Potatoes, and Sausage Netherlands 66 382 10.4g 12.8g 755mg 🌾 🔥 🫒 🍌
56 🍲Mujaddara (Lentils and Rice with Onions) Lebanon 66 485 20.8g 16.1g 569mg 💪 🌾 🔥 🫒 🍌
57 🍲Chicken and Chickpea Stew (Tagine-Style) Morocco 66 603 35.8g 13.5g 943mg 💪 🌾 🍌
58 🍲Green Fig (Plantain) and Saltfish Saint Lucia 66 572 51.5g 8.0g 5848mg 💪 🌾 🫒 🍌
59 🍲Cypriot-Style Chicken, Chickpea, Tomato, and Olive Stew with Rice Cyprus 65 714 35.7g 12.6g 815mg 💪 🌾 🍌
60 🍲Mongolian-Style Beef Noodles with Cabbage (Tsuivan-Inspired) Mongolia 63 602 44.7g 10.8g 728mg 💪 🌾 🫒 🍌
61 🍲Turkmen-Style Plov-Inspired Rice with Lamb and Carrots Turkmenistan 63 181 3.8g 8.8g 857mg 💉 🌾 🔥 🫒 🍌
62 🍲Haitian-Style Chicken with Beans and Rice Haiti 63 649 36.1g 15.2g 681mg 💪 🌾 🍌
63 🍲Pumpkin Chicken Stew with Beans and Rice Grenada 63 599 32.0g 8.6g 718mg 💪 🌾 🍌
64 🍲Kenyan-Style Chicken and Bean Stew with Rice Kenya 63 675 36.4g 10.7g 777mg 💪 🌾 🍌
65 🍲Beninese-Style Chicken, Plantain, Tomato, and Pepper Stew with Rice Benin 61 514 19.5g 7.0g 530mg 🌾 🍌
66 🍲Baleadas (Beans, Queso Fresco, and Eggs) Honduras 61 764 38.8g 19.8g 1723mg 💪 🌾 🍌
67 🍲Pabellón-Style Plate (Beef, Black Beans, Rice, and Plantain) Venezuela 61 656 32.1g 16.4g 564mg 💪 🌾 🍌
68 🍲Cameroonian-Style Chicken, Plantain, and Tomato Stew with Rice Cameroon 61 518 19.4g 7.3g 521mg 🌾 🍌
69 🍲Azerbaijani-Style Beef, Chickpea, and Tomato Spiced Stew with Rice Azerbaijan 60 542 32.3g 12.7g 563mg 💪 🌾 🍌
70 🍲Surinamese Chicken Bami (Egg Noodles with Vegetables) Suriname 60 731 38.3g 10.2g 1433mg 💪 🌾 🍌
71 🍲Sancocho-Style Chicken Soup with Yuca, Plantain, and Corn Colombia 60 573 18.5g 7.9g 594mg 🌾 🫒 🍌
72 🍲Ugandan-Style Beef and Plantain Tomato Stew with Rice Uganda 60 487 21.0g 7.3g 556mg 💪 🌾 🔥 🍌
73 🍲Moldovan-Style Savory Pie Filling (Placinta-Inspired) with Potatoes and Cheese Moldova 59 571 25.3g 10.6g 1210mg 💪 🌾 🍌
74 🍲Ground Beef with Gallo Pinto Nicaragua 58 657 41.5g 18.4g 690mg 💪 🌾 🍌
75 🍲Latvian-Style Peas with Bacon and Onions Latvia 57 291 8.2g 7.3g 571mg 🌾 🔥 🫒 🍌
76 🍲Chicken Schnitzel Plate Australia 57 685 49.1g 8.2g 868mg 💪 🌾 🍌
77 🍲Kazakh-Style Beef and Noodles with Onion Broth (Beshbarmak-Inspired) Kazakhstan 55 500 38.7g 8.0g 621mg 💪 🌾 🫒 🍌
78 🍲Tajik-Style Plov with Spiced Rice, Beef, and Carrots Tajikistan 55 410 41.4g 8.0g 935mg 💉 💪 🌾 🔥 🍌
79 🍲Roasted Breadfruit with Stewed Chicken Saint Vincent and the Grenadines 55 666 29.9g 13.7g 928mg 💪 🌾 🍌
80 🍲Pelau (Chicken, Rice, and Pigeon Peas) Trinidad and Tobago 53 645 30.7g 10.0g 704mg 💪 🌾 🍌
81 🍲Slovak-Style Potato Dumpling Bowl with Bryndza-Style Cheese and Bacon Slovakia 49 708 27.4g 11.7g 979mg 💪 🌾 🍌
82 🍲Cook-up Rice (Chicken, Pigeon Peas, and Coconut Rice) Guyana 47 848 39.7g 9.1g 886mg 💪 🌾 🍌
83 🍲Sri Lankan-Style Coconut Lentil Curry with Rice Sri Lanka 47 656 26.2g 19.3g 817mg 💪 🌾 🍌
84 🍲Feijoada (Simplified Black Bean and Pork Stew) Brazil 40 481 35.4g 17.4g 571mg 💪 🌾 🔥 🍌

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