Top 10 Fiber-rich recipes

You have probably heard of the nutrient benefits of eating more fiber. In this post, I focus on dietary fiber recipes (mainly in vegetables, whole grains, and legumes) that can be easily made in your own kitchen. Taking High-fiber foods will help you to maintain a healthier weight over time as it will help you to feel more filling and can stay satisfied longer.

 

1. Quinoa Salad

(Cooking Time: 12 minutes Preparation Time: 8 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 281g
  • Fats: 8 g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 13g
  • Protein: 5g

 

INGREDIENTS

 

• • ½ pound of quinoa
  • 2 ripe avocados
  • 1 small can of corn without added sugar
  • 1 can of canned black beans, 2 cups
  • 1 red onion
  • 1 bunch of cilantro
  • 2 limes
  • 2 tbsp of olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Rinse quinoa and cook according to package directions for about 10 to 12 minutes. Drain and let cool.
  • Peel and chop the onion. Peel the avocado, remove the pit and cut the flesh into cubes. Drain corn and beans.
  • Wash and chop the cilantro, then squeeze the juice from the lemons.
  • In a bowl, mix the corn, beans, onion, cilantro, quinoa, lemon juice, oil, salt and pepper.
  • Add the diced avocado and toss gently.
  • Serve and enjoy your salad!

 

2. Wholemeal Pasta

(Cooking Time: 10 minutes Preparation Time: 10 minutes Servings: 2-3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 172g
  • Fats: 0.9 g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 15g
  • Protein: 7.5g

 

INGREDIENTS:

 

• • 2 cups of wholemeal pasta
  • 1 onion
  • 1 eggplant
  • 1 large carrot
  • 1 bunch of basil
  • 2 pinches garlic powder
  • 4 tablespoons of olive oil
  • 20 cherry tomatoes
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Boil two liters of salted water and cook the pasta for the time indicated, drain and set aside.
  • Finely chop the onion, wash the aubergine and cut it into small cubes, peel the carrot and cut it into small dice.
  • Put all the vegetables in a frying pan with the oil and sprinkle with salt and garlic powder.
  • Cover and simmer over low heat until the eggplant is tender.
  • Then pour the pasta with the finely chopped basil and the cherry tomatoes cut in 4, check the seasoning and lightly pepper.
  • Serve and enjoy your wholemeal pasta!

 

3. Quinoa Buddha Bowl with Chickpeas and Spinach

(Cooking Time: 15 minutes Preparation Time: 10 minutes Servings: 3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 386g
  • Fats: 5 g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 8g
  • Protein: 3g

 

INGREDIENTS:

 

For the buddha bowl:

 

• • 1 to 2 tbsp. olive oil
  • ½ pound of small potatoes (yukon type), halved
  • 1 can of 1 pound of chickpeas, drained and dried
  • 1 tbsp of ground paprika
  • ½ tsp of ground chili
  • 1 avocado, sliced
  • 1 cup of red cabbage, finely chopped
  • 2 cups of fresh baby spinach
  • 3 tbsp of your choice (pumpkin seeds, sunflower seeds, sesame seeds, etc)
  • 1 ½  cups of uncooked quinoa

 

For the herb tahini sauce:

 

• • 1 cup of tahin or tahini (sesame paste)
  • 2 tbsp of water, or more if needed
  • 1 tbsp of freshly squeezed lemon juice
  • 1 small bunch of fresh coriander or fresh basil leaves, your choice
  • ¼ of a small shallot, thinly sliced
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Heat the olive oil over medium heat in a large, heavy-bottomed skillet. When hot, add the potatoes and roast on all sides, stirring regularly, until tender, about 8-10 minutes.
  • Add the chickpeas and sauté another 2 minutes, shaking the pan to prevent them from sticking to the bottom. Sprinkle with paprika, chili and salt.
  • Meanwhile, prepare the herb tahini sauce by mixing all the ingredients together in a chopper or blender until smooth and homogeneous. Adjust the amount of water to obtain a more or less creamy sauce. Taste and adjust seasoning as needed.
  • Assemble the buddha bowls* by distributing the roasted potatoes, chickpeas, red cabbage, avocado and spinach in each bowl or soup plate. Sprinkle with seeds then serve with herb tahini sauce. It’s ready!
  • Serve and enjoy your quinoa bowl!

 

4. Sweet Potatoes With Chili

(Cooking Time: 15 minutes Preparation Time: 6 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 230g
  • Fats: 3.4 g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 12g
  • Protein: 6g

 

INGREDIENTS:

 

• • 1 pound of sweet potatoes
  • 2 tbsp of vegetable oil
  • 3 tbsp of olive oil
  • 3 tablespoons cloves of garlic
  • 1 pinch of fresh ginger
  • 1 teaspoon of Allspice powder
  • 1 teaspoon of Cayenne pepper powder
  • 2 teaspoons of thyme
  • 1 pinch of salt

 

DIRECTIONS:

 

• • Peel the sweet potatoes then cut them into strips.
  • Melt the butter in a large skillet and add the olive oil.
  • Add the sweet potatoes and cook, stirring constantly, for 10 minutes. The flesh should become tender but not too tender.
  • Peel and crush the garlic cloves. Peel and cut the ginger into slices. Add the garlic, ginger and peppers to the skillet.
  • Sauté for 5 minutes while stirring. Sprinkle with thyme and serve the sweet potatoes with ginger and chilli.

 

5. Quinoa And Spinach Bake

(Cooking Time: 20 minutes Preparation Time: 10 minutes Servings: 4)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 109.6g
  • Fats: 2 g
  • Cholesterol: 4.3mg
  • Total Carbohydrate: 12.5g
  • Protein: 10.3g

 

INGREDIENTS:

 

• • ½ pound of quinoa
  • 1 pound of spinach (frozen)
  • 1 tbsp of liquid cream
  • 1 tsp curry powder (be generous)
  • 1 tsp ground cumin
  • 2 tbsp of Salt
  • 1pinch of ground black pepper

 

DIRECTIONS:

 

• • Cook the quinoa in boiling water with a little salt for 12 minutes. Drain and reserve in a salad bowl.
  • Mix the spinach with the liquid cream, curry and cumin then heat in a saucepan for a few minutes. The mixture should have a puree consistency.
  • Preheat the oven to 180°C/360°F.
  • Add the salt and pepper.
  • Grease your gratin dish with vegetable oil.
  • Place the quinoa in the first layer.
  • Pour the mashed spinach curry on top.
  • Bake for 15 to 20 minutes.
  • Put it under the oven grill for barely 5 minutes then serve immediately.
  • Enjoy your spinach Quinoa Bake!

 

6. Brown Rice With Vegetables

(Cooking Time: 10 minutes Preparation Time: 10 minutes Servings: 3)

 

 

NUTRITIONAL FACTS

 

• • Amount per Serving
  • Calories 185g
  • Fats: 1.5g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 22g
  • Protein: 4.1g

 

INGREDIENTS:

 

• • ½ pound of brown rice
  • 1 cup of peas
  • 1 cup of chickpeas
  • 2 zucchini
  • 2 small carrots
  • 1 white leek
  • 1 tbsp of tomato paste
  • 1 tbsp of olive oil
  • a few sprigs of tarragon and basil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Wash and drain brown rice. Heat 4 times its volume of salted water. When boiling, add the rice and cook for 45 minutes.
  • In the meantime, wash the eggplants; cut them in half lengthwise and cut them into thin strips without peeling them. Scrape the carrots and cut them into thin rounds. Wash a white leek and cut it into slices.
  • Arrange all the vegetables in the compartment of a steamer. Cover, bring to a boil and cook for about 15 minutes until the vegetables are “al dente”.
  • Drain the cooked rice. Pour it into a casserole. Incorporate 1 tbsp of tomato paste and 1 tablespoon of olive oil. Heat over low heat, stirring with a wooden spoon
  • To finish
  • Add the cooked vegetables. Season with salt and pepper; mix gently and simmer for 5 minutes to blend the flavors. Transfer to a heated hollow dish. Sprinkle with sprigs of tarragon and basil.
  • Serve and enjoy your dish!

 

7. Quinoa And Red Beans Chili

(Cooking Time: 25 minutes Preparation Time: 10 minutes Servings: 4)

 

 

NUTRITIONAL FACTS    

 

• • Amount per Serving
  • Calories 534g
  • Fats: 24g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 62g
  • Protein: 16g

 

INGREDIENTS

 

• • ½ pound of sweet potato
  • 1 cup of quinoa
  • 1 small can of cherry tomatoes
  • 1 red onion
  • 2 cloves of garlic
  • 4 teaspoons ground cumin
  • 2 teaspoons of paprika
  • 1 teaspoon of ground black pepper
  • 2 teaspoons of oregano
  • 1 cup of vegetable stock
  • 1 drizzle of olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS:

 

• • Cook the quinoa for 10 minutes in boiling water.
  • Peel the sweet potato and cut it into small dice.
  • Peel and mince the onion. Peel, degerm and press the garlic cloves.
  • Place the sweet potato, garlic, onion and spices in a large sauté pan or wok with a drizzle of olive oil and cook over medium heat, covered, for 5 minutes, stirring regularly.
  • Add the tomato pulp. Mix and heat over high heat for 3 minutes
  • Meanwhile, rinse and drain the beans. Add them to the rest of the preparation. Pour in the vegetable broth, lower the heat and simmer for 15 minutes, stirring regularly. At the end of cooking, add the cooked and drained quinoa. Season with salt and pepper and, if you like, add a few drops of chili sauce.
  • Mix well and serve, possibly with rice.
  • Enjoy your chilli!

 

8. Pistachio Falafel With Cucumber Sauce

(Cooking Time: 30 minutes Preparation Time: 10 minutes Servings: 5)

 

 

NUTRITIONAL FACTS    

 

• • Amount per Serving
  • Calories 385g
  • Fats: 22g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 34g
  • Protein: 14g

 

INGREDIENTS    

 

For the falafel

 

• • 1 can (540 ml) of Chickpeas rinsed and drained
  • 1/2 Cup of unsalted pistachios
  • 1/2 to 1 Cup of breadcrumbs
  • 1/2 Yam grated
  • 1/4 Cup of fresh parsley chopped
  • 1/4 Cup of coriander chopped
  • 3 Green onions chopped
  • 1 teaspoon of ground cumin
  • 1 teaspoon curry powder
  • 1 tbsp olive oil
  • 1 pinch of salt
  • 1 pinch of ground black pepper

 

For the cucumber sauce

 

• • 2 tbsp of vegan mayonnaise
  • 2 vs. tablespoons water
  • 1 vs. tablespoons plain yogurt 2% fat
  • 1 vs. tablespoons Dijon Mustard
  • 1 vs. tablespoons cucumber finely chopped
  • 1 clove garlic finely chopped
  • 1 vs. teaspoon Maple syrup
  • 1 vs. teaspoon lemon juice
  • 1 vs. tablespoons Green onions chopped
  • 1/2 vs. teaspoon sriracha sauce
  • 1pinch of salt
  • 1 pinch of ground black pepper

 

DIRECTIONS

 

For the falafel

 

• • In the food processor, grind the pistachios into fine crumbs.
  • Purée the chickpeas using the food processor; then transfer the puree to a bowl and mix all the ingredients.
  • Form 24 falafels using the preparation and place them on a baking sheet. Brush them with the oil and bake in the oven at 350°F for about 25 to 30 minutes or until golden brown.

 

For the cucumber sauce

 

• • Combine all ingredients in a small bowl and adjust seasoning to taste.
  • Serve and enjoy your dish!

 

9. Vegan Tuna With Tomato Sauce

(Cooking Time: 10 minutes Preparation Time: 15 minutes Servings: 4)

 

 

NUTRITIONAL FACTS    

 

• • Amount per Serving
  • Calories 218.5g
  • Fats: 5.9 g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 11.2g
  • Protein: 24g

 

INGREDIENTS:

 

For the vegan tuna:

 

• • 1 small red onion, minced
  • 1 cup of sunflower seeds, soaked in water for 6 hours, rinsed and drained
  • 1 crumbled nori sheet (or other seaweed or other salty flavoring)
  • 3 tbsp capers + water from the jar
  • 1 tbsp extra virgin olive oil
  • 1 tbsp lemon juice
  • 1 tsp unfiltered apple cider vinegar
  • 0.5 tsp sea salt

 

For the tomato sauce:

 

• • 1 ½ cups of vegetable stock
  • 4 cups of tomato sauce

 

Serve with:

 

• • cooked pasta (wholemeal or gluten-free at your choice, eg penne)
  • ¼ cups of rinsed and drained capers
  • 1 tbsp of coarsely chopped fresh parsley
  • 1 pinch of ground black pepper and sea salt
  • 1 tbsp of extra virgin olive oil

 

DIRECTIONS:

 

• • Coarsely chop the onion and mix with the other ingredients until you obtain a texture similar to that of tuna.
  • Preheat a large skillet over medium heat. Add the wine and tomato sauce, bring to a boil, lower the heat and add the “tuna” (keep a little for garnish). Let simmer for about 10 minutes. Stir occasionally so that the sauce does not burn.
  • Mix the sauce with the pasta. Serve with a few capers and sprinkle with parsley, pepper and salt. Garnish with a drizzle of oil.
  • Serve and enjoy your dish!

 

10. Spinach Mushroom Pie

(Cooking Time: 15 minutes Preparation Time: 10 minutes Servings: 5)

 

 

NUTRITIONAL FACTS    

 

• • Amount per Serving
  • Calories 235g
  • Fats: 8.7g
  • Cholesterol: 0.0mg
  • Total Carbohydrate: 11g
  • Protein: 14g

 

INGREDIENTS

 

• • 1 homemade or store-bought pie crust
  • 1 pound of well drained cooked spinach
  • 2 pounds of button mushrooms
  • 1 tbsp of ricotta
  • 2 cloves of garlic
  • 1 cup of coarsely chopped walnuts
  • 1pinch of salt
  • 1 pinch of pepper

 

DIRECTIONS:

 

• • Preheat the oven to 220°C (420°F).
  • Roll out the dough and line a pie pan. Prick the dough with a fork and bake for 15 to 20 minutes. Let cool.

 

FOR THE PREPARATION OF THE TOPPINGS

 

• • Cut the mushrooms into quarters.
  • Heat a drizzle of olive oil and fry them until they have released their water. Let them drain.
  • Do the same with spinach if fresh. If they are thawed just let them drain.
  • In a bowl, soften the ricotta (if necessary add a little milk).
  • Add the 2 crushed garlic cloves and the parmesan.
  • Then add the mushrooms, spinach, salt and pepper. Mix very well
  • Pour the filling over the pre-baked pie shell.
  • Sprinkle with walnuts.
  • Bake again for 15 minutes.
  • Remove from the oven; then serve and enjoy your dish!

 

If you enjoyed this recipe or have suggestions on how we can improve it, please leave us a comment below. Also, make sure to check out other dishes I’ve created or stories I’ve written about food culture – here.