17 Light Dinners That Support Better Digestive Health

Finding satisfying dinner recipes that won’t leave you feeling heavy can be challenging. These light, nutrient-packed meals are designed to nourish your body while supporting healthy digestion.

Each recipe focuses on fiber-rich ingredients, lean proteins, and gentle cooking methods that make dinnertime both delicious and comfortable.

01. Hearty Winter Vegetable Mulligatawny

This warming Indian-inspired soup combines aromatic spices with tender vegetables. The meatless version delivers comfort without heaviness, perfect for chilly evenings.

Ingredients: 2 tablespoons olive oil, 1 large onion (diced), 3 cloves garlic (minced), 1 tablespoon curry powder, 1 teaspoon ground ginger, 4 cups vegetable broth, 2 cups butternut squash (cubed), 2 large parsnips (diced), 1 can diced tomatoes, 1 cup red lentils, 1 can coconut milk, salt and pepper to taste.

How To Make Hearty Winter Vegetable Mulligatawny

1. Heat olive oil in a large pot over medium heat and sauté diced onion until translucent, about 5 minutes. Add minced garlic, curry powder, and ground ginger, stirring constantly for 30 seconds until fragrant.

2. Pour in vegetable broth and add cubed butternut squash, diced parsnips, diced tomatoes, and red lentils. Bring mixture to a boil, then reduce heat and simmer for 25 minutes until vegetables are tender.

3. Stir in coconut milk and season with salt and pepper. Simmer for 5 more minutes until heated through and flavors are well combined.

02. Fiber-Rich Chickpea Beef Burgers with Creamy Feta

These blended burgers combine lean ground beef with protein-packed chickpeas. The whipped feta topping adds Mediterranean flair while keeping calories in check.

Ingredients: 1 pound lean ground beef, 1 can chickpeas (drained and mashed), 1 egg, 1/2 cup breadcrumbs, 2 cloves garlic (minced), 1 teaspoon cumin, 4 oz feta cheese, 2 tablespoons Greek yogurt, 1 tablespoon lemon juice, whole wheat burger buns, lettuce and tomato for serving.

How To Make Fiber-Rich Chickpea Beef Burgers with Creamy Feta

1. Mash chickpeas in a large bowl until mostly smooth with some texture remaining. Mix in ground beef, egg, breadcrumbs, minced garlic, and cumin until well combined, being careful not to overmix.

2. Form mixture into 4 equal patties and refrigerate for 15 minutes to help them hold together during cooking.

3. Meanwhile, whip feta cheese with Greek yogurt and lemon juice using a fork until light and fluffy.

4. Cook patties in a lightly oiled skillet over medium-high heat for 5-6 minutes per side until cooked through and golden brown.

5. Serve on whole wheat buns topped with whipped feta, fresh lettuce, and tomato slices.

03. Quick Coconut Chickpea Curry

This vibrant vegan curry comes together in just 20 minutes using pantry staples. Creamy coconut milk balances warming spices for a satisfying plant-based dinner.

Ingredients: 2 tablespoons coconut oil, 1 onion (diced), 3 cloves garlic (minced), 1 tablespoon fresh ginger (grated), 2 teaspoons curry powder, 1 can coconut milk, 2 cans chickpeas (drained), 2 cups baby spinach, 1 jar curry simmer sauce, cooked brown rice for serving.

How To Make Quick Coconut Chickpea Curry

1. Heat coconut oil in a large skillet over medium heat. Add diced onion and cook until softened, about 4 minutes, then stir in minced garlic, grated ginger, and curry powder for 1 minute until aromatic.

2. Pour in coconut milk and curry simmer sauce, whisking to combine smoothly. Add drained chickpeas and bring mixture to a gentle simmer.

3. Cook for 8-10 minutes, stirring occasionally, until sauce thickens slightly and chickpeas are heated through.

4. Stir in baby spinach during the last 2 minutes until wilted. Taste and adjust seasoning as needed.

5. Serve immediately over cooked brown rice with a dash of hot sauce if desired for extra heat.

04. Fresh Orange-Mint Freekeh Bowl with Lima Beans

This colorful grain salad showcases freekeh’s nutty flavor alongside bright vegetables. Fresh mint and citrus create a refreshing Mediterranean-inspired meal.

Ingredients: 1 cup freekeh, 2 cups vegetable broth, 1 can lima beans (drained), 1 cup snap peas (sliced thin), 4 radishes (thinly sliced), 2 oranges (segmented), 1/4 cup fresh mint (chopped), 3 tablespoons olive oil, 2 tablespoons lemon juice, salt and pepper to taste.

How To Make Fresh Orange-Mint Freekeh Bowl with Lima Beans

1. Cook freekeh in vegetable broth according to package directions, typically 20-25 minutes until tender but still chewy. Drain any excess liquid and let cool completely.

2. While freekeh cools, prepare vegetables by slicing snap peas into long thin strips and cutting radishes into paper-thin rounds for the best texture and visual appeal.

3. Segment oranges by cutting away peel and pith, then carefully removing each segment from its membrane to avoid bitterness.

4. Combine cooled freekeh with lima beans, sliced snap peas, radishes, orange segments, and fresh mint in a large serving bowl.

5. Whisk olive oil with lemon juice, salt, and pepper, then toss with salad until evenly coated. Let stand 10 minutes before serving to allow flavors to meld.

05. Comforting Cheesy Marinara White Beans

This protein-rich dish delivers all the comfort of baked pasta without the heaviness. Creamy white beans soak up rich marinara and melted cheese beautifully.

Ingredients: 3 cans cannellini beans (drained and rinsed), 2 cups marinara sauce, 1 cup mozzarella cheese (shredded), 1/2 cup Parmesan cheese (grated), 2 cloves garlic (minced), 1 teaspoon Italian seasoning, 1/4 teaspoon red pepper flakes, 2 tablespoons olive oil, fresh basil for garnish.

How To Make Comforting Cheesy Marinara White Beans

1. Preheat oven to 375°F and lightly grease a 9×13 inch baking dish with olive oil.

2. Mix drained cannellini beans with marinara sauce, minced garlic, Italian seasoning, and red pepper flakes in the prepared baking dish until evenly combined.

3. Top bean mixture with shredded mozzarella and grated Parmesan cheese, distributing evenly across the surface.

4. Drizzle remaining olive oil over the top and bake for 25-30 minutes until cheese is melted, bubbly, and golden brown around the edges.

5. Let rest for 5 minutes before serving, then garnish with fresh torn basil leaves and serve with crusty bread or a simple green salad.

06. Mediterranean Eggplant Chickpea Baked Pasta

Transform simple ingredients into this hearty vegetarian casserole. Tender eggplant and protein-rich chickpeas create a satisfying Mediterranean-inspired dinner.

Ingredients: 12 oz whole wheat pasta, 2 medium eggplants (cubed), 1 can chickpeas (drained), 3 cups marinara sauce, 1 cup ricotta cheese, 1/2 cup mozzarella cheese (shredded), 1/4 cup fresh mint (chopped), 3 tablespoons olive oil, 3 cloves garlic (minced), salt and pepper to taste.

How To Make Mediterranean Eggplant Chickpea Baked Pasta

1. Preheat oven to 400°F and cook pasta according to package directions until just al dente. Drain and set aside, reserving 1/2 cup pasta water.

2. Toss cubed eggplant with 2 tablespoons olive oil, salt, and pepper. Roast on a baking sheet for 20 minutes until golden and tender.

3. Heat remaining olive oil in a large skillet and sauté minced garlic for 30 seconds. Add marinara sauce, roasted eggplant, and chickpeas, simmering for 5 minutes.

4. Combine pasta with eggplant mixture and pasta water if needed. Stir in ricotta cheese and fresh mint until creamy.

5. Transfer to a baking dish, top with mozzarella, and bake 20 minutes until bubbly and golden on top.

07. Bright Lemony Lentil and Chard Soup

This Lebanese-inspired soup balances earthy lentils with bright lemon and nutritious chard. Each spoonful delivers comfort and nourishment in perfect harmony.

Ingredients: 1 cup red lentils, 6 cups vegetable broth, 1 bunch Swiss chard (chopped), 1 large onion (diced), 4 cloves garlic (minced), 1/4 cup lemon juice, 3 tablespoons olive oil, 1 teaspoon ground coriander, 1/2 teaspoon turmeric, salt and pepper to taste.

How To Make Bright Lemony Lentil and Chard Soup

1. Heat olive oil in a large pot over medium heat. Add diced onion and cook until softened and lightly golden, about 6 minutes, stirring occasionally.

2. Add minced garlic, ground coriander, and turmeric, stirring constantly for 1 minute until fragrant and well combined with the onions.

3. Pour in vegetable broth and red lentils, bringing mixture to a boil. Reduce heat and simmer for 15 minutes until lentils are tender and starting to break down.

4. Add chopped Swiss chard and continue cooking for 5 minutes until wilted and tender throughout.

5. Remove from heat and stir in fresh lemon juice. Season with salt and pepper to taste, adding more lemon juice if desired for extra brightness.

08. Greek-Style Orzo Salad with Chickpeas

This hearty pasta salad combines tender orzo with Mediterranean flavors. Tangy feta, fresh dill, and marinated artichokes make every bite satisfying.

Ingredients: 1 pound orzo pasta, 1 can chickpeas (drained), 1 jar marinated artichoke hearts (chopped), 1 cup cherry tomatoes (halved), 1/2 cup red onion (diced), 4 oz feta cheese (crumbled), 1/4 cup fresh dill (chopped), 1/4 cup olive oil, 2 tablespoons lemon juice, 1 teaspoon oregano.

How To Make Greek-Style Orzo Salad with Chickpeas

1. Cook orzo pasta in salted boiling water according to package directions until al dente. Drain and rinse with cold water to stop cooking and cool completely.

2. While pasta cools, prepare vegetables by halving cherry tomatoes, dicing red onion finely, and roughly chopping marinated artichoke hearts, reserving some marinade.

3. In a large serving bowl, combine cooled orzo with chickpeas, prepared vegetables, and crumbled feta cheese, tossing gently to distribute evenly.

4. Whisk together olive oil, lemon juice, oregano, and 2 tablespoons reserved artichoke marinade for extra Mediterranean flavor.

5. Pour dressing over salad and add fresh dill, tossing everything together until well coated. Chill for at least 30 minutes before serving to allow flavors to develop.

09. Lucky Long-Life Noodles with Beef and Greens

This customizable stir-fry celebrates tradition while supporting good health. Tender beef and crisp Chinese broccoli create a balanced, flavorful meal.

Ingredients: 8 oz fresh lo mein noodles, 1 pound beef sirloin (sliced thin), 1 bunch Chinese broccoli (chopped), 8 oz shiitake mushrooms (sliced), 3 cloves garlic (minced), 2 tablespoons soy sauce, 1 tablespoon oyster sauce, 1 teaspoon sesame oil, 2 tablespoons vegetable oil, 1 teaspoon cornstarch.

How To Make Lucky Long-Life Noodles with Beef and Greens

1. Cook fresh noodles according to package directions until just tender. Drain and toss with sesame oil to prevent sticking, then set aside.

2. Slice beef sirloin against the grain into thin strips and toss with cornstarch to help create a tender texture when stir-fried.

3. Heat 1 tablespoon vegetable oil in a large wok or skillet over high heat. Add beef and stir-fry for 2-3 minutes until browned but still slightly pink inside. Remove and set aside.

4. Add remaining oil to the same pan and stir-fry Chinese broccoli and mushrooms for 3-4 minutes until vegetables are crisp-tender and bright green.

5. Return beef to pan with cooked noodles, soy sauce, and oyster sauce. Toss everything together for 1-2 minutes until heated through and well combined.

10. Creamy White Bean Sun-Dried Tomato Gnocchi

This quick pasta dish transforms simple ingredients into restaurant-quality comfort food. Sun-dried tomatoes provide rich umami while white beans add protein.

Ingredients: 1 package potato gnocchi, 1 can cannellini beans (drained), 1/2 cup sun-dried tomatoes (chopped), 4 cups fresh spinach, 3 cloves garlic (minced), 1/2 cup heavy cream, 1/4 cup Parmesan cheese (grated), 2 tablespoons olive oil, salt and pepper to taste.

How To Make Creamy White Bean Sun-Dried Tomato Gnocchi

1. Cook gnocchi according to package directions in salted boiling water until they float to the surface, indicating they’re done. Drain and set aside, reserving 1/2 cup pasta water.

2. Heat olive oil in a large skillet over medium heat. Add minced garlic and chopped sun-dried tomatoes, cooking for 1 minute until fragrant and the tomatoes start to soften.

3. Add drained cannellini beans and cook for 2 minutes, gently mashing some beans with a spoon to create a slightly creamy texture.

4. Pour in heavy cream and bring to a gentle simmer. Add cooked gnocchi and fresh spinach, tossing until spinach wilts and everything is well coated.

5. Remove from heat and stir in grated Parmesan cheese. Add reserved pasta water if needed to achieve desired consistency, then season with salt and pepper.

11. Vibrant Green Goddess Chickpea Salad

This protein-packed salad features a creamy avocado-based dressing that’s lighter than traditional versions. Fresh vegetables and Swiss cheese add satisfying texture.

Ingredients: 2 cans chickpeas (drained), 2 cucumbers (diced), 2 cups cherry tomatoes (halved), 4 oz Swiss cheese (cubed), 1 ripe avocado, 1/2 cup buttermilk, 1/4 cup fresh herbs (parsley, chives, dill), 2 tablespoons lemon juice, 2 cloves garlic (minced), salt and pepper to taste.

How To Make Vibrant Green Goddess Chickpea Salad

1. In a large salad bowl, combine drained chickpeas, diced cucumbers, halved cherry tomatoes, and cubed Swiss cheese, tossing gently to distribute evenly.

2. For the dressing, mash ripe avocado in a small bowl until smooth and creamy with no lumps remaining.

3. Whisk buttermilk into mashed avocado until well combined, then add fresh herbs, lemon juice, and minced garlic, mixing thoroughly.

4. Season green goddess dressing with salt and pepper to taste, adjusting consistency with additional buttermilk if needed.

5. Pour dressing over chickpea mixture and toss until everything is evenly coated. Serve immediately or chill for up to 2 hours before serving.

12. Rustic White Bean Soup with Pasta

This comforting soup uses classic mirepoix vegetables for deep flavor. Small pasta shapes make each spoonful hearty and satisfying.

Ingredients: 2 cans cannellini beans (with liquid), 1 cup ditalini pasta, 2 cups mirepoix vegetables (diced onion, celery, carrots), 6 cups vegetable broth, 3 cloves garlic (minced), 2 bay leaves, 1 can diced tomatoes, 2 tablespoons olive oil, 1 teaspoon dried thyme, salt and pepper to taste.

How To Make Rustic White Bean Soup with Pasta

1. Heat olive oil in a large pot over medium heat. Add mirepoix vegetables and cook for 8 minutes, stirring occasionally, until vegetables are softened and lightly caramelized.

2. Add minced garlic and dried thyme, cooking for 1 minute until aromatic, then pour in vegetable broth and diced tomatoes.

3. Add cannellini beans with their liquid and bay leaves. Bring soup to a boil, then reduce heat and simmer for 15 minutes to develop flavors.

4. Add ditalini pasta and cook according to package directions until al dente, stirring occasionally to prevent sticking.

5. Remove bay leaves and season with salt and pepper. Serve hot with crusty bread, adding more broth if soup becomes too thick upon standing.

13. Crispy Zucchini Chickpea Burgers with Tahini Ranch

These satisfying vegan patties showcase summer zucchini beautifully. The creamy tahini ranch sauce adds richness while keeping the meal plant-based.

Ingredients: 2 cups zucchini (grated and drained), 1 can chickpeas (mashed), 1/2 cup breadcrumbs, 2 tablespoons ground flaxseed, 1/4 cup tahini, 2 tablespoons vegan mayo, 1 tablespoon lemon juice, 1 teaspoon dried dill, 2 cloves garlic (minced), burger buns, arugula and tomato for serving.

How To Make Crispy Zucchini Chickpea Burgers with Tahini Ranch

1. Grate zucchini and place in a clean kitchen towel. Squeeze firmly to remove as much moisture as possible, which prevents soggy burgers.

2. In a large bowl, mash chickpeas until mostly smooth with some texture remaining. Mix in drained zucchini, breadcrumbs, and ground flaxseed until well combined.

3. Form mixture into 4 equal patties and refrigerate for 30 minutes to help them hold together during cooking.

4. For tahini ranch, whisk together tahini, vegan mayo, lemon juice, dried dill, and minced garlic until smooth and creamy.

5. Cook patties in a lightly oiled skillet over medium heat for 4-5 minutes per side until golden brown and crispy on the outside.

6. Serve on buns with tahini ranch sauce, fresh arugula, and tomato slices for a complete meal.

14. Hearty Vegan Shepherd’s Pie

This plant-based comfort food uses protein-rich lentils in place of meat. Creamy mashed potatoes made with vegan butter create the perfect topping.

Ingredients: 2 pounds Yukon potatoes (peeled and cubed), 1 cup green lentils, 2 cups mixed vegetables (carrots, peas, corn), 1 onion (diced), 3 cloves garlic (minced), 2 cups vegetable broth, 2 tablespoons tomato paste, 1/4 cup vegan butter, 1/4 cup unsweetened plant milk, 2 tablespoons olive oil, salt and pepper to taste.

How To Make Hearty Vegan Shepherd’s Pie

1. Boil cubed potatoes in salted water for 15-20 minutes until fork-tender. Drain and mash with vegan butter and plant milk until smooth and creamy.

2. Meanwhile, cook green lentils in vegetable broth for 20-25 minutes until tender but still holding their shape. Drain any excess liquid.

3. Heat olive oil in a large skillet and sauté diced onion until softened, about 5 minutes. Add garlic and cook 1 minute more.

4. Add cooked lentils, mixed vegetables, and tomato paste to the skillet. Cook for 5 minutes, stirring frequently, until vegetables are heated through.

5. Transfer lentil mixture to a baking dish and top evenly with mashed potatoes. Bake at 375°F for 25 minutes until golden brown on top.

15. Refreshing Mixed Greens with Lentils and Apple

This satisfying salad combines earthy lentils with crisp apple slices and tangy feta. It’s perfect for a light lunch or dinner that won’t weigh you down.

Ingredients: 6 cups mixed salad greens, 1 can lentils (drained and rinsed), 2 Honeycrisp apples (thinly sliced), 4 oz feta cheese (crumbled), 1/4 cup walnuts (chopped), 3 tablespoons olive oil, 2 tablespoons apple cider vinegar, 1 teaspoon Dijon mustard, 1 teaspoon honey, salt and pepper to taste.

How To Make Refreshing Mixed Greens with Lentils and Apple

1. Arrange mixed salad greens in a large serving bowl or divide among individual plates for a more elegant presentation.

2. Core and thinly slice apples just before serving to prevent browning, keeping slices uniform for the best appearance and texture.

3. Scatter drained lentils, apple slices, crumbled feta cheese, and chopped walnuts over the greens, distributing evenly for balanced bites.

4. In a small bowl, whisk together olive oil, apple cider vinegar, Dijon mustard, and honey until well emulsified and smooth.

5. Drizzle dressing over salad just before serving and toss gently to coat all ingredients without crushing the delicate greens.

16. Classic Mom’s Beef Chili

This wholesome chili recipe delivers all the comfort of the original with better-for-you ingredients. It’s perfect for meal prep and freezes beautifully.

Ingredients: 1 pound lean ground beef, 1 large onion (diced), 3 cloves garlic (minced), 2 bell peppers (diced), 2 cans kidney beans (drained), 1 can diced tomatoes, 2 cups beef broth, 2 tablespoons chili powder, 1 teaspoon cumin, 1 teaspoon paprika, salt and pepper to taste.

How To Make Classic Mom’s Beef Chili

1. Brown lean ground beef in a large pot over medium-high heat, breaking it up with a spoon as it cooks, about 6-8 minutes until no pink remains.

2. Add diced onion and bell peppers to the pot with beef, cooking for 5 minutes until vegetables are softened and onions are translucent.

3. Stir in minced garlic, chili powder, cumin, and paprika, cooking for 1 minute until spices are fragrant and well distributed.

4. Add drained kidney beans, diced tomatoes, and beef broth. Bring mixture to a boil, then reduce heat and simmer for 30 minutes.

5. Season with salt and pepper to taste. Continue simmering for 15 more minutes until chili reaches desired thickness and flavors are well developed.

17. Smoky Charred Vegetable Bean Tostadas

These colorful tostadas showcase the magic of charred vegetables. Quick lime crema adds cooling richness to balance the smoky, roasted flavors.

Ingredients: 8 tostada shells, 2 bell peppers (sliced), 1 zucchini (sliced), 1 red onion (sliced), 1 can black beans (drained), 1/2 cup sour cream, 2 limes (juiced), 1/4 cup cilantro (chopped), 2 tablespoons olive oil, 1 teaspoon chili powder, salt and pepper to taste.

How To Make Smoky Charred Vegetable Bean Tostadas

1. Preheat broiler and line a large baking sheet with foil. Toss sliced bell peppers, zucchini, and red onion with olive oil, chili powder, salt, and pepper.

2. Spread seasoned vegetables in a single layer on the prepared baking sheet, ensuring pieces don’t overlap for even charring.

3. Broil vegetables for 8-10 minutes until edges are charred and vegetables are tender, flipping once halfway through cooking time.

4. While vegetables char, make lime crema by whisking sour cream with lime juice and chopped cilantro until smooth and well combined.

5. Warm black beans in a small saucepan over medium heat. Assemble tostadas by layering warm beans, charred vegetables, and a dollop of lime crema on each shell.

Final Thoughts

These light dinner recipes prove that healthy eating doesn’t mean sacrificing flavor or satisfaction. Each dish combines digestive-friendly ingredients with bold tastes that make dinnertime exciting.

Start with a few favorites and gradually expand your repertoire. Your body will thank you for these nourishing, delicious meals.