High Fibre Recipes

A rustic Italian-style soup packed with chickpeas, escarole, brown rice, and corn in a lemony tomato broth. Low-fat, high-fiber, and feeds a crowd.

I originally learned this recipe that I learned from my good friend of mine from San Juan. She taught me to make beans and rice like the natives do it. Of course over the years I’ve adapted it to make it my own. The biggest benefit of this recipe is that it is high protein and high fiber. Using brown rice instead of white rice decreases the glycemic index slightly as well. I hope you enjoy!

This is a great topping for yogurt or low fat cottage cheese.

Southern-style collard greens simmered low and slow with vinegar until tender and flavorful. This simple two-ingredient side dish lets the natural earthy flavor of the greens shine through.

Indian-style red lentil soup (masoor dal) simmered with ghee-bloomed onion, peppercorns, bay leaves, dried red chilies and grated fresh ginger. Vegetarian, high in fiber, ready in 45 minutes.

Homemade falafel made from cooked chickpeas mashed with tahini, garlic, cumin, turmeric and cayenne, then deep-fried into golden balls. Stuff into pita with cucumber, tomato, sprouts and your favourite sauce.

Cuban-style black beans simmered with sofrito of onion, bell pepper, garlic, and cumin. Vegan, gluten-free, and the foundation of frijoles negros y arroz.

Brown rice and kidney bean burgers seasoned with oregano, sage, and garlic. Easy vegan patties made in one bowl with pantry staples and pan-fried until golden. No breadcrumbs, no eggs.

Easy chickpea salad with scallions, cilantro, lemon juice and a hit of cayenne. Bright, no-cook vegetarian side dish high in fiber and protein.

Classic beef and bean chili ready in 40 minutes flat. Ground beef, kidney beans, and zesty stewed tomatoes simmer into a thick, warming bowl that's perfect for busy weeknights when you need comfort food fast.

Easy garlic bean soup: white beans simmered with a whole head of roasted garlic and a sweet roasted red pepper. Five ingredients, naturally vegan, deep slow-cooked flavor.

A from-scratch vegan black bean chili built on freshly toasted and ground spices and homemade chili powder. Dried beans simmered thick and hearty, brightened with vinegar and cilantro.

Mushroom and barley soup with overnight-soaked pearl barley, butter-sauteed aromatics, and earthy mushrooms simmered in chicken broth. Old-school Eastern European comfort in a bowl.

Vegan chili non carne with kidney beans, zucchini, carrots, tomatoes, and warm chili-cumin spices. High fibre, plant-based, freezer-friendly chili that feeds a crowd.

This juice contains camu camu - a South American berry that contains the highest concentration of vitamin C on the planet. It is available in powder form, but if you can't find it, just add more lemon to the juice. Carrots are packed with beta-carotene, that turns into vitamin A in the body and can help enhance immunity. The ginger is anti-viral, the garlic and oregano are anti-bacterial, and the turmeric is antimicrobial (an agent that kills microorganisms or inhibits their growth). Meanwhile the celery and parsley are anti-inflammatory, and add a shot of blood-purifying chlorophyll as well.

Baked French toast sticks with whole wheat bread, butternut squash, and cinnamon. Make-ahead breakfast for busy mornings, freezer-friendly.