5 filling high-fibre recipes

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Vegan chilli jackets

Vegan three-bean chilli with potato jackets

Serves 2 - 507 kcals per serving Vegan chilli jackets

Kcals 507
Fat 19.4g
Sat fat 3.8g
Carbs 60.3g
Sugar 13.2g
Fibre 20.7g
Protein 18.5g
Salt 0.84g

See the recipe in app here

Ingredients

  • 2 baking potatoes (about 180g each)
  • 1 tbsp olive oil
  • 1 yellow or orange pepper, deseeded and chopped
  • 2 garlic cloves, finely grated
  • 1 tsp cumin seeds
  • ½ tsp chilli flakes
  • 1 tsp smoked paprika
  • 1 tsp ground coriander
  • 1 tsp dried oregano
  • 400g can chopped tomatoes
  • 2 tsp vegetable bouillon powder
  • 400g can three-bean salad (cannellini, flageolet and adzuki), drained
  • Handful of coriander, chopped, plus extra leaves to serve
  • 1 small avocado, stoned, halved and chopped or mashed
  • 1 lime, cut into wedges

Method

  1. Heat the oven to 200C/180C fan/gas 6 and bake the potatoes for 50 mins-1 hr, or until tender.
  2. Meanwhile, heat the oil in a non-stick frying pan and fry the pepper and garlic for a few minutes. Stir in the cumin seeds, chilli flakes and spices, then tip in the tomatoes, bouillon powder and beans. Bring to a simmer, cover and cook for 15 mins, or until reduced to a thick sauce. Stir in the chopped coriander.
  3. Cut a cross into the tops of the baked potatoes and gently press on the sides to open them out. Spoon over the chilli, then top with the avocado and squeeze over some of the lime wedges. Scatter over some coriander leaves and serve with the remaining lime wedges.

Source: BBC Good Food



Meatball tagine

Spicy meatball tagine with bulgur & chickpeas

Serves 4 - 484 kcals per serving

Kcals 484
Fat 11.1g
Sat fat 2.2g
Carbs 74.3g
Sugar 21.2g
Fibre 17.8g
Protein 26.2g
Salt 1.33g

See the recipe in app here

Ingredients

  • 2 onions, 1 quartered, 1 halved and sliced
  • 2 tbsp tomato purée
  • 2 garlic cloves
  • 1 egg
  • 1 tbsp chilli powder
  • 500g pack extra-lean beef mince
  • 2 tsp rapeseed oil
  • 4 large carrots, cut into batons
  • 1 tsp ground cumin
  • 2 tsp ground coriander
  • 400g can chopped tomatoes
  • 1 lemon, zest removed with a potato peeler, then chopped
  • 12 Kalamata olives, chopped
  • 1 tbsp vegetable bouillon powder
  • ⅓ pack fresh coriander, chopped

For the bulgur

  • 200g bulgur wheat
  • 400g can chickpeas
  • 2 tsp vegetable bouillon powder
  • 2 tsp ground coriander

Method

  1. Put the quartered onion in the food processor and process to finely chop it. Add the minced beef, 1 tbsp tomato purée, the garlic, egg and chilli powder and blitz to make a smoothish paste. Divide the mixture into 26 even-sized pieces and roll into balls.
  2. Heat the oil in a large frying pan and cook the meatballs for about 5-10 mins to lightly brown them. Tip from the pan onto a plate.
  3. Now add the sliced onion and carrots to the pan and stir fry briefly in the pan juices to soften them a little. Add the spices and pour in the tomatoes with 1 ½ cans of water then stir in the chopped lemon zest, remaining tomato purée, olives and bouillon powder. Return the meatballs to the pan then cover and cook for 15 mins until the carrots are just tender. Stir in the coriander.
  4. While the tagine is cooking, tip the bulgur into a pan with the chickpeas and water from the can. Add 2 cans of water, the bouillon and coriander. Cover and cook for 10 mins until the bulgur is tender and the liquid has been absorbed. If you're serving two people, serve half with half of the tagine and chill the remainder for another night if you like.

Source: BBC Good Food



Quinoa porridge

Quinoa porridge

Serves 4 - 446 kcals per serving Quinoa porridge

Kcals 446
Fat 22.4g
Sat fat 10.8g
Carbs 48.2g
Sugar 11.2g
Fibre 14.8g
Protein 11.7g
Salt 0.12g

See the recipe in app here

Ingredients

For the porridge (to serve 4)

  • 175g quinoa
  • ½ vanilla pod, split and seeds scraped out, or 0.5 tsp vanilla extract
  • 15g creamed coconut
  • 4 tbsp chia seeds
  • 125g coconut yogurt

For the topping (to serve 2)

  • 125g pot coconut yogurt
  • 280g mixed summer berries, such as strawberries, raspberries and blueberries
  • 2 tbsp flaked almonds (optional)

Method

  1. Activate the quinoa by soaking overnight in cold water. The next day, drain and rinse the quinoa through a fine sieve (the grains are so small that they will wash through a coarse one).
  2. Tip the quinoa into a pan and add the vanilla, creamed coconut and 600ml water. Cover the pan and simmer for 20 mins. Stir in the chia with another 300ml water and cook gently for 3 mins more. Stir in the pot of coconut yogurt. Spoon half the porridge into a bowl for another day. Will keep for 2 days covered in the fridge. Serve the remaining porridge topped with another pot of yogurt, the berries and almonds, if you like.
  3. To have the porridge another day, tip into a pan and reheat gently, with milk or water. Top with fruit – for instance, orange slices and pomegranate seeds.

Source: BBC Good Food



Lemon salmon

Lemon-dressed salmon with leek & broad bean purée

Serves 2 - 525 kcals per serving

Kcals 525
Fat 28.6g
Sat fat 4.4g
Carbs 29g
Sugar 9.2g
Fibre 15.7g
Protein 39.2g
Salt 0.99g

See the recipe in app here

Ingredients

  • ½ lemon, zested and juiced
  • 1 tbsp drained capers
  • 1 tbsp rapeseed oil, plus 1 tsp
  • 1 large leek (about 275g), sliced
  • 200g frozen baby broad beans
  • 2 skin-on wild salmon fillets
  • 250g bag spinach
  • 12 small basil leaves
  • 170g baby potatoes (halved if larger), boiled

Method

  1. Mix the lemon zest and juice with the capers and 1 tbsp oil to make the dressing. Boil the leek and beans together with a little salt for 6-8 mins until tender. Lift them out with a slotted spoon, set aside, then add the spinach to the pan to wilt for 1-2 mins.
  2. Meanwhile, heat 1 tsp oil in a non-stick pan over a medium heat and fry the salmon, skin-side down for 4 mins. Turn to cook the other side for 2-4 mins, or until just cooked through. Add a couple of spoonfuls of the broad beans to the dressing then, using a hand blender, small food processor or a fork, blitz the rest of the beans with the leek to a purée, adding a splash of cooking water if it’s too thick. Drain the spinach well and divide between plates, spoon on the purée, then top with salmon. Spoon over the dressing, scatter over the basil and serve with potatoes.

Source: BBC Good Food



Roast chicken with lemon rosemary roots

Roast chicken with lemon & rosemary roots

Serves 4 - 427 kcals per serving

Kcals 427
Fat 21g
Sat fat 4g
Carbs 29.9g
Sugar 25.1g
Fibre 19g
Protein 30.9g
Salt 0.78g

See the recipe in app here

Ingredients

  • 4 large carrots (about 400g), cut into big chunks
  • 1 celeriac (about 575g peeled weight), cut into roastie-sized chunks
  • 1 large swede (550g unpeeled), quartered and cut into thick slices
  • 2 red onions, cut into wedges
  • 1 garlic bulb
  • 2 tbsp rapeseed oil
  • 2 tsp rosemary, leaves and woody stalks separated
  • 1 lemon
  • 1 medium chicken (about 1.4kg)
  • 2 x 200g bags curly kale

Method

  1. Heat oven to 200C/180C fan/gas 6. Tip the carrots, celeriac, swede, onions and garlic into a large roasting tin with the oil, rosemary leaves and a grinding of black pepper. Toss well and roast for 5-10 mins while you get the chicken ready.
  2. Grate the zest and squeeze the juice from the lemon, set aside and put the lemon shells and the woody stalks from the rosemary inside the chicken. Stir the veg, scatter over the lemon zest and drizzle over the juice, then sit the chicken on top of the veg and roast for 1-1 1/4 hrs until the chicken is tender but still moist. Take the chicken from the oven and leave to rest for 10 mins. Keep the veg in the oven and steam the kale.
  3. Squeeze the garlic from the skins, carve the chicken and serve with the vegetables.

Source: BBC Good Food



Article provided by Good Food

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