10,000 fibre recipes

Russian-style black bread with rye flour, dark molasses, unsweetened chocolate, and bran. A dense, dark-crumbed yeast loaf for hearty sandwiches and slathering with butter. Makes two loaves.

Very great orzo and toasted barsley, light and healthy.

I used two cups of chicken broth, and 1 cup of water, still nice!

Vegan barley mushroom casserole simmered low and slow with onions, sliced mushrooms, and vegetable broth. Naturally low-fat, high-fiber, and packed with savory umami depth.

Homemade toddler pasta and veggie meal with bow-tie pasta, sweet potato, broccoli, and chickpeas simmered in broth and thickened. A wholesome, no-added-salt freezer meal you can batch and portion.

Olive oil lentil vegetable soup with green lentils, potato, carrot, celery, and tomato simmered into a rustic, high-fiber vegan bowl with shallots and fresh parsley.

Toor dal with tadka: split pigeon peas boiled with turmeric, finished with a sizzling oil tempering of popped mustard seeds, cumin, onion, garlic, and chili. A quintessential South Indian vegan comfort dish over rice.

Boiled new potatoes coated in a simple milk-based white sauce thickened with flour and seasoned with salt and pepper. An old-fashioned, budget-friendly side ready in about 10 minutes with six ingredients.

Bean and rice burgers blend mashed beans with brown rice and whole-wheat flour for a hearty vegetarian patty. High-fiber, customizable with potatoes, bran, bulgur, or grated carrots.

Boiled spaghetti squash for a low-carb pasta substitute. Cut, simmer 30 minutes, scrape out the noodle-like strands. Diabetic-friendly side or pasta swap.

Lentil salad with cooked green and red lentils, green beans, celery, parsley, and a tangy mustard-Italian dressing. A high-fiber, high-protein vegetarian salad ready in 15 minutes.

Grilled eggplant and portobello sandwich stacks smoky grilled eggplant and meaty mushrooms with a garlic-lemon mayo, arugula, and tomato on whole-wheat. A hearty, satisfying vegetarian sandwich.

The garlic and rosemary infused olive oil adds the herby and garlicky taste into the chicken under roasting; lentils and olives give the enough fibre and minerals to your daily nutrition. Serve it with roasted potatoes, salad greens.

Simmer pink lentils with turmeric and lemon juice until creamy, then finish with a sizzling ghee tempering of cumin, garlic, and ginger for North Indian comfort in a bowl.

Felafel made with cooked chickpeas, garlic, cumin, and turmeric, then pan-fried golden and tucked into pita with a creamy yogurt-tahini sauce, lettuce, and tomato.

Make this all-bran loaf that has lots of goodness is ideal for breakfast and gives you enough energy to start a new day.