3 High-Fibre Lunch Recipes From Nutritionist Rhiannon Lambert

Fibremaxxing may have been a fleeting TikTok trend, but it helped get a key nutrient into the limelight: the oft-forgotten fibre. Over the past couple of years, there has been a lot of buzz around fibre – a term to describe carbohydrates found naturally in plants. Also known as roughage, the nutrient has been found to significantly reduce the risk of certain diseases – as well as being crucial for good gut health and digestion. Yet according to the National Diet and Nutrition Survey (NDNS), more than 90 percent of adults aren’t getting enough. That’s why nutritionist Rhiannon Lambert decided to dedicate a book to the nutrient, The Fibre Formula. It includes a whole host of fibre-rich recipes, from breakfast ideas to 30-minute dinners and sweet snacks, including plenty of ideas that will entice children – and tips for how to up your intake. Below, we share three high-fibre recipes from the book.

Fibre-Rich Recipes To Try At Home

Green Butterbean Mac & Fibre Cheese

‘Made with whole-wheat macaroni, a blend of butterbeans, and healthy greens, this recipe boosts fibre without compromising the classic cheesy flavour you’d expect from such a guaranteed family favourite. It’s delicious proof that comfort food can still be wonderfully nutritious.’

• Serves 4 
• Prep 10 mins 
• Cook 20 mins

Nutritional info per serving

• Fibre 18g
• Protein 34g
• Plant Points 4.75

Ingredients:

• 150g (5 1⁄2oz) cavolo nero, kale, or spinach, stems removed as necessary
• 300g (10 1⁄2oz) whole-wheat macaroni
• 2 tbsp olive or rapeseed oil
• 1 large leek, sliced
• 2 garlic cloves, sliced
• 2 x 400g (14oz) cans butter (lima) beans
• 1⁄4 nutmeg, grated
• 150g (5 1⁄2oz) Cheddar, Red Leicester, Gouda, and/or Gruyère (ideally a mixture), grated (shredded)
• 75g (2 1⁄2oz) Parmesan (or vegan substitute), grated
• Sea salt and freshly ground black pepper

Method:

1. Bring a pan of salted water to the boil and cook the green leaves for 5–6 minutes until tender. Scoop them out of the water into a large blender. Add the macaroni to the boiling water and cook according to the packet instructions until al dente. Drain, reserving a cupful of the cooking water.
2. While the pasta is cooking, warm the oil in a pan over a medium heat and fry the leek and garlic for 5–7 minutes, until softened and beginning to colour.
3. Reserve 120g (4 1⁄4oz) of the beans, then transfer the rest, including their liquid, to the blender with the greens. Add the nutmeg and plenty of salt and pepper and blitz until you have a completely smooth, vibrant green sauce. Pour the sauce into a baking dish.
4. Heat your grill (broiler) to medium. Combine the Cheddar and/or other cheeses with the Parmesan and set aside. Stir the drained pasta into the baking dish along with all but 2 big handfuls of the mixed cheeses. Tip in the reserved beans and the cooked leek and garlic mixture, then stir well to combine, adding a few splashes of cooking water until the mixture reaches your desired consistency. Scatter over the reserved cheese mixture.
5. While the mixture is still hot, place the dish under the grill for 4–6 minutes, until the cheese is melted and delicious and the sauce is bubbling.

(c) Dorling Kindersley: Clare Winfield

Roast Cauliflower & Chickpeas with Green Tahini & Pink Onions

‘Never let anyone tell you that cauliflower is bland. Roasting it with chickpeas brings out a gorgeous nuttiness. This simple vegetarian dish is perfect for sharing at the weekend, or for enjoying as a quick, nourishing weekday lunch.’

• Serves 4 
• Prep 15 mins 
• Cook 35 mins

Nutritional info per serving

• Fibre 14g
• Protein 21g
• Plant Points 7.75

Ingredients:

• 1 large or 2 small heads of cauliflower (about 850g/1lb 14oz altogether), stem trimmed 
• 1 x 400g (14oz) can chickpeas, drained and rinsed
• 4 tbsp olive or rapeseed oil
• 1 tsp ground cumin
• 1 tsp ground coriander
• 1⁄2 tsp ground cinnamon
• 1⁄2 tsp smoked paprika
• 300g (10 1⁄2oz) cherry tomatoes, halved
• Sea salt and freshly ground black pepper

For the pickled onion

• 1 small red onion, sliced
• Juice of 1⁄2 lemon
• 1 tsp caster (superfine) sugar

For the green tahini

• 1 garlic clove, roughly chopped
• 175g (6oz) tahini
• Juice of 1 large lemon, plus extra if needed
• 3 tbsp olive oil
• 2 handfuls of parsley leaves, roughly chopped, plus extra to serve
• Small handful of mint leaves, roughly chopped, plus extra to serve

Method:

1. Preheat the oven to 220°C/200°C fan/425°F.
2. Cut the cauliflower into large florets and slice the stem into large chunks, keeping any nice leaves. Place all the pieces, except the leaves, in a bowl along with the chickpeas, oil, and spices and season generously with salt and pepper. Use your hands to mix everything together until nicely coated, then spread out the mixture on your largest baking tray (you may want to use 2 if it looks crowded).
3. Roast the mixture in the oven for 15 minutes, stir, add the cauliflower leaves (if using), and roast for a further 15–20 minutes, until the edges of the cauliflower are golden and crisp and the chickpeas have firmed up.
4. Meanwhile make the pickled onion. Place the onion in a small bowl, sprinkle over the lemon juice and toss with the sugar and a pinch of salt. Put to one side to pickle while the cauliflower mixture finishes roasting.
5. Put all the tahini ingredients and 4 tablespoons of water in a blender or small food processor with a big pinch of salt and pepper and whizz until smooth. The mixture might initially be a little thick, so keep adding up to another 4 tablespoons) of water and whizzing until you have a lovely, fluffy dip. Adjust the seasoning. You may want to add more lemon juice, too.
6. Spread the tahini on the bottom of a big serving plate and tumble the roasted cauliflower and chickpeas on top. Arrange the tomatoes around the plate and scatter with the pickled onions and a few mint and parsley leaves. Serve warm or at room temperature.

(c) Dorling Kindersley: Clare Winfield

Vegetable Summer Rolls with Mango & Edamame Beans

‘This rainbow-tastic dish is as vibrant as it is versatile: it’s perfect for showing off the beauty of fresh, colourful ingredients and, rolled up tightly, makes a stunning platter for entertaining. The creamy peanut-butter dipping sauce adds delicious richness – and even more plant points.’

• Makes 12
• Serves 4

Nutritional info per serving

• Fibre 13g
• Protein 9.2g
• Plant Points 9.75

Ingredients:

• 1 avocado, de-stoned, peeled, and sliced
• 1 not-too-ripe mango, peeled, de-stoned, and sliced
• 1 large broccoli stalk (about 100g/3 1⁄2oz), peeled and cut into matchsticks
• 1 large carrot (about 125g/1 1⁄2oz), scrubbed and cut into matchsticks
• 1⁄2 red (bell) pepper (about 75g/2 1⁄2oz), deseeded and cut into matchsticks
• 100g (3 1⁄2oz) red cabbage, shredded
• 115g (4oz) edamame beans, cooked
• 10g (1⁄4oz) coriander (cilantro) and/or mint leaves
• 12 rice paper wrappers
• Sea salt and freshly ground black pepper

For the dipping sauce

• 6 tbsp smooth or crunchy peanut butter
• 1 small garlic clove, minced
• 1 tbsp tamari or light soy sauce
• Juice of 1 lime
• 1 tbsp maple syrup
• A pinch of dried chilli (red pepper) flakes

Method:

1. First, make the peanut butter dipping sauce by combining all the ingredients with 2–3 tablespoons of water. Stir until fluffy, then set aside.
2. Lay out all the prepared vegetables and herbs in front of you.
3. Pour some room-temperature water into a wide shallow bowl large enough to contain each wrapper.
4. One at a time, submerge each wrapper into the water for 5–10 seconds until soft, then use two hands to carefully transfer it to a clean work surface or plastic cutting board. Place a slice of avocado and a slice of mango about one-third of the way up from the bottom of the wrapper and pile equal amounts of the rest of the ingredients on top, leaving the top one-third free for wrapping. Pull up the bottom part of the wrapper over the veg, making sure everything is tightly tucked in. Fold in the edges and keep rolling all the way to the top. Slice the filled roll in half and place the halves on a plate (alternatively, you can keep the rolls whole, if you like).
5. Repeat with the rest of the ingredients, then serve with the dipping sauce.

The Fibre Formula: Feed Your Gut, Support Immunity & Live Well for Longer by Rhiannon Lambert, out now (DK, £20)