5 recipes packed with fibre

| 21 Apr, 2024

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Our digestive system plays a crucial role in our overall health, quietly working behind the scenes to keep us feeling good. Did you know that incorporating fibre-rich foods into your diet can support a happy gut and promote wellness as well as help with weight loss? Foods like chickpeas, beans, lentils, wholegrains, fruits and veggies are all excellent sources of fibre that can help keep your digestive system functioning at its best. Want a few high-fibre meal ideas? We've put together 5 delicious recipes from Good Food, that all contain great sources of fibre to help you out!

You can find all the recipes below in the Nutracheck app. Just head to 'My Meals' > 'Good Food' and search the recipe name.

Indian chickpeas with poached eggs

Serves 2 - 412 kcals per serving Vegan chilli jackets

Kcals 412
Fat 20.8g
Sat fat 3.6g
Carbs 32g
Sugar 9.4g
Fibre 13g
Protein 26g
Salt 0.5g

See the recipe in app here

Ingredients

  • 1 tbsp rapeseed oil
  • 2 garlic cloves, chopped
  • 1 yellow pepper, deseeded and diced
  • ½ – 1 red chilli, deseeded and chopped
  • ½ bunch spring onions (about 5), tops and whites sliced but kept separate
  • 1 tsp cumin, plus a little extra to serve (optional)
  • 1 tsp coriander
  • ½ tsp turmeric
  • 3 tomatoes, cut into wedges
  • ⅓ pack coriander, chopped
  • 400g can chickpeas in water, drained but liquid reserved
  • ½ tsp reduced-salt bouillon powder
  • 4 large eggs

Method

  1. Heat the oil in a non-stick sauté pan, add the garlic, pepper, chilli and the whites from the spring onions, and fry for 5 mins over a medium-high heat. Meanwhile, put a large pan of water on to boil.
  2. Add the spices, tomatoes, most of the coriander and the chickpeas to the sauté pan and cook for 1-2 mins more. Stir in the bouillon powder and enough liquid from the chickpeas to moisten everything, and leave to simmer gently.
  3. Once the water is at a rolling boil, crack in your eggs and poach for 2 mins, then remove with a slotted spoon. Stir the spring onion tops into the chickpeas, then very lightly crush a few of the chickpeas with a fork or potato masher. Spoon the chickpea mixture onto plates, scatter with the reserved coriander and top with the eggs. Serve with an extra sprinkle of cumin, if you like.

Source: Good Food



Chicken skewers with broad bean hummus

Chicken skewers with broad bean hummus

Serves 4 - 475 kcals per serving

Kcals 475
Fat 12.5g
Sat fat 1.8g
Carbs 26.1g
Sugar 6.2g
Fibre 18g
Protein 65.6g
Salt 0.34g

See the recipe in app here

Ingredients

For the skewers

  • 1 tbsp olive or rapeseed oil
  • 2 tsp dried oregano
  • 1 tsp smoked paprika
  • 2 tsp lemon juice
  • 1 garlic clove, finely grated
  • 4 skinless chicken breast fillets (about 650g), cubed

For the hummus

  • 640g frozen baby broad beans
  • 2 garlic cloves
  • 2 tbsp lemon juice
  • 2 tbsp tahini
  • 1 tbsp ground coriander
  • 1 tsp ground cumin

For the salad

  • 2 red onions, chopped
  • 1 tbsp lemon juice
  • 4 vine tomatoes, sliced
  • 200g cucumber, halved and sliced

Method

  1. Mix the oil, oregano, paprika, lemon juice and garlic in a bowl with some black pepper and a pinch of salt, then add the chicken and toss well. Thread the chicken onto four metal skewers and set aside. For the salad, mix the onions and lemon juice in a bowl and set aside.
  2. To make the hummus, boil the broad beans in 300ml water for 5 mins, then scoop out of the pan, reserving the water. Tip the beans into a bowl with the rest of the ingredients, and blitz using a hand blender with up to 150ml of the cooking water until smooth.
  3. Heat the grill to high and cook the chicken skewers for 4-5 mins on each side, or until cooked through. Meanwhile, finish preparing the salad. Toss the tomatoes and sliced cucumber with the lemon-soaked onions. Serve halve the hummus with two skewers of chicken and half the salad. The remainder will keep in the fridge for up to two days.

Source: Good Food



Vegan jambalaya

Vegan jambalaya

Serves 2 - 547 kcals per serving Quinoa porridge

Kcals 547
Fat 17.2g
Sat fat 2.6g
Carbs 84.3g
Sugar 19.9g
Fibre 15.8g
Protein 18.1g
Salt 0.9g

See the recipe in app here

Ingredients

  • 2 tbsp olive oil
  • 1 large onion (180g), finely chopped
  • 4 celery sticks, finely chopped
  • 1 yellow pepper, chopped
  • 2 tsp smoked paprika
  • ½ tsp chilli flakes
  • ½ tsp dried oregano
  • 115g brown basmati rice
  • 400g can chopped tomatoes
  • 2 garlic cloves, finely grated
  • 400g butter beans, drained and rinsed
  • 2 tsp vegetable bouillon powder
  • Large handful of parsley, chopped

Method

  1. Heat the oil in a large pan set over a high heat and fry the onion, celery and pepper, stirring occasionally, for 5 mins until starting to soften and colour.
  2. Stir in the spices and rice, then tip in the tomatoes and a can of water. Stir in the garlic, beans and bouillon. Bring to a simmer, then cover and cook for 25 mins until the rice is tender and has absorbed most of the liquid. Keep an eye on the pan towards the end of the cooking time to make sure it doesn’t boil dry – if it starts to catch, add a little more water. Stir in the parsley and serve hot.

Source: Good Food



Honey mustard grilled salmon with puy lentils

Honey mustard grilled salmon with puy lentils

Serves 2 - 565 kcals per serving

Kcals 565
Fat 24.2g
Sat fat 3.9g
Carbs 45.1g
Sugar 22.4g
Fibre 11.4g
Protein 38.7g
Salt 0.5g

See the recipe in app here

Ingredients

  • 1 lemon, zested and juiced
  • 2 tsp wholegrain mustard
  • 1 tbsp clear honey
  • 2 skinless salmon fillets
  • 2 tsp rapeseed oil
  • 5 spring onions, sliced
  • 175g cooked beetroot (not in vinegar), diced
  • 250g pack ready-to-eat puy lentils
  • 10 basil leaves
  • 2 big handfuls rocket

Method

  1. Turn the grill to high and line a baking tray with foil. Mix the lemon zest and juice, mustard and honey. Put the salmon on the tray, brush with a little of the dressing, then grill for 5-7 mins – there is no need to turn the salmon over until it flakes easily when tested with a knife.
  2. Meanwhile, heat the oil in a wok and cook the spring onions and beetroot. Tip in the lentils with 4 tbsp water, cover the pan and cook for 2 mins to heat through. Tip into a bowl and toss with the remaining dressing, the basil and rocket. Serve with the salmon.

Source: Good Food



Meatballs with fennel & balsamic beans & courgette noodles

Meatballs with fennel & balsamic beans & courgette noodles

Serves 4 - 380 kcals per serving

Kcals 380
Fat 16.1g
Sat fat 4.1g
Carbs 20g
Sugar 16.5g
Fibre 11.8g
Protein 35.2g
Salt 1.23g

See the recipe in app here

Ingredients

  • 400g lean beef steak mince
  • 2 tsp dried oregano
  • 1 large egg
  • 8 garlic cloves, 1 finely grated, the other sliced
  • 1-2 tbsp olive oil
  • 1 fennel bulb, finely chopped, fronds reserved
  • 2 carrots, finely chopped
  • 500g carton passata
  • 4 tbsp balsamic vinegar
  • 600ml reduced-salt vegetable bouillon

For the courgette noodles

  • 1 tsp rapeseed oil
  • 1-2 large courgettes, cut into noodles with a julienne peeler or spiralizer
  • 350g frozen soya beans, thawed

Method

  1. Put the mince, oregano, egg and grated garlic in a bowl and grind in some black pepper. Mix together thoroughly and roll into 16 balls.
  2. Heat the oil in a large sauté pan over a medium-high heat, add the meatballs and fry, moving them around the pan so that they brown all over – be careful as they’re quite delicate and you don’t want them to break up. Once brown, remove them from the pan. Reduce the heat slightly and add the fennel, carrots and sliced garlic to the pan and fry, stirring until they soften, about 5 mins.
  3. Tip in the passata, balsamic vinegar and bouillon, stir well, then return the meatballs to the pan, cover and cook gently for 20-25 mins.
  4. Meanwhile, heat the 1 tsp of oil in a non-stick pan and stir-fry the courgette with the beans to heat through and soften. Serve with the meatballs and scatter with any fennel fronds.

Source: Good Food



Article provided by Good Food

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