Are you constantly facing digestive issues and low energy levels? Do you reach for snacks just an hour or two after a meal? Chances are, your gut might be craving some love, and the magic ingredient it's longing for is fibre! The balanced fibre-rich food recipes offer the fibre that promotes healthy digestion, stabilises blood sugar, and even helps with weight management. These nutritious fibre-rich food recipes, like lentils and beans, fit in everything from breakfast bowls and satisfying salads to flavourful main courses and even some sneaky fibrous snacks.
But are there simple, delicious recipes that actually make it easy to reach my daily fibre goals? This blog post gives you 10 gut-friendly, fibre-rich food recipes that will keep you full and energised. Also, get to know the best meals to increase fibre intake. So, keep reading!
Table Of Contents
1. What Are 10 Foods That Are High In Fibre? 10 Recipes
2. The Final Say
3. FAQs
4. References
What Are 10 Foods That Are High In Fibre? 10 Recipes
Fibre is a must-have nutrient for good digestion, stable energy, and holistic wellness. So, try these ten carefully curated fibre-rich food recipes that are delicious and easy Indian-style options to help you include them in daily meals. You can visit ToneOp Eats to experience the taste and wellness of nutrient-dense and calorie-counted meals.
1. Mixed Vegetable Moong Dal Khichdi
This dish offers protein-packed moong dal, fibre-rich vegetables, and energy-giving rice. Moong dal is a suitable plant-based protein and contains dietary fibre, aiding digestion and keeping you full. The added carrots, peas, and beans provide vitamins A C, and antioxidants. This low-calorie meal prep is light, easily digestible, and perfect for a wholesome meal.
Ingredients:
- Moong Dal - 1/2 cup
- Brown Rice (or regular rice) - 1/2 cup
- Carrot (chopped) - 1/4 cup
- Green Peas - 1/4 cup
- Beans (chopped) - 1/4 cup
- Turmeric Powder - 1/4 tsp
- Ginger (grated) - 1/2 tsp
- Cumin Seeds - 1 tsp
- Ghee (or olive oil) - 1 tsp
- Water - 4 cups
- Salt - to taste
- Coriander Leaves - for garnish
Steps To Make These Fibre-Rich Food Recipes:
1. Rinse moong dal and rice together under running water until the water runs clear.
2. Heat ghee or olive oil in a pressure cooker or large pan. Add cumin seeds and let them splutter.
3. Add grated ginger and sauté for a few seconds.
4. Toss in chopped carrots, peas, and beans, and sauté for 2-3 minutes.
5. Add rinsed moong dal and rice, turmeric powder, and salt. Mix well.
6. Pour in 4 cups of water and stir.
7. Pressure cook for 3-4 whistles (or cook in a pan until soft and mushy).
8. Garnish with fresh coriander leaves and serve warm with yoghurt or pickle.
2. Herby Quinoa Veg Upma
This upma is a high-fibre, protein-rich dish that promotes satiety and boosts energy levels. Quinoa, a gluten-free grain, is packed with all nine amino acids, making it a complete protein. Fresh vegetables contribute fibre and vitamins, supporting digestion and immunity. This dish is a healthier twist on spiced traditional upma.
Ingredients:
- Quinoa - 1/2 cup
- Onion (chopped) - 1/4 cup
- Tomato (chopped) - 1/4 cup
- Carrot (chopped) - 1/4 cup
- Green Beans (chopped) - 1/4 cup
- Green Peas - 1/4 cup
- Mustard Seeds - 1/2 tsp
- Curry Leaves - 8-10
- Green chilli (chopped) - 1
- Coriander Leaves - for garnish
- Olive Oil - 1 tsp
- Water - 1 cup
- Salt - to taste
Steps To Make These Fibre-Rich Food Recipes:
1. Rinse quinoa thoroughly and cook with 1 cup of water until fluffy. Set aside.
2. Heat olive oil in a pan. Add mustard seeds and let them splutter.
3. Add curry leaves and chopped green chilli, sautéing for a few seconds.
4. Add onions and sauté until translucent.
5. Toss in chopped vegetables (carrot, beans, peas, and tomatoes) and cook until tender.
6. Add cooked quinoa and salt. Mix well and let it cook for 2-3 minutes on low heat.
7. Garnish with fresh coriander leaves and serve hot.
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3. Cauliflower Multigrain Tortilla Wrap
These wraps are a high-fibre and nutrient-packed alternative to regular tortillas. Cauliflower provides vitamin C, antioxidants, and fibre, aiding digestion. Multigrain tortillas add complex carbs and more fibre, making these best recipes for tortilla wraps healthy. Adding fresh veggies increases mineral intake, while the wrap avoids unhealthy frying methods.
Ingredients:
- Multigrain Tortilla - 2
- Cauliflower (grated) - 1 cup
- Onion (chopped) - 1/4 cup
- Bell Peppers (sliced) - 1/4 cup
- Spinach Leaves - 1/2 cup
- Garlic (minced) - 1 tsp
- Olive Oil - 1 tsp
- Salt and Pepper - to taste
Steps To Make These Fibre-Rich Food Recipes:
1. Heat olive oil in a pan and sauté minced garlic until aromatic.
2. Add grated cauliflower and cook until lightly browned.
3. Toss in onions, bell peppers, and spinach, cooking until tender. Season with salt and pepper.
4. Warm multigrain tortillas in a pan.
5. Place the sautéed cauliflower mixture on the tortilla, fold it, and serve warm.
4. Palak Paneer With Brown Rice Bowl
This nutrient-rich dish combines the goodness of spinach, paneer, and brown rice. Spinach provides iron, magnesium, and vitamins, supporting health and energy. Paneer adds high-quality protein and calcium. Brown rice is a complex carb, offering fibre for better digestion. Together, this meal keeps you energised and healthy.
Ingredients:
- Spinach Leaves - 2 cups
- Paneer (cubed) - 1/2 cup
- Brown Rice - 1 cup
- Garlic (minced) - 1 tsp
- Onion (chopped) - 1/4 cup
- Tomato (chopped) - 1/4 cup
- Cumin Seeds - 1 tsp
- Olive Oil - 1 tsp
- Salt - to taste
- Water - 2 cups
Steps To Make These Fibre-Rich Food Recipes:
1. Cook brown rice in 2 cups of water until fluffy. Set aside.
2. Heat healthy olive oil in a pan, add cumin seeds, and let them splutter.
3. Sauté garlic and onions until golden. Add chopped tomatoes and cook until soft.
4. Add spinach leaves and cook until wilted.
5. Add paneer cubes and cook for 2-3 minutes. Season with salt.
6. Serve the spinach-paneer curry over brown rice.
5. Veg Mushroom Oats Soup
This soup is a fibre-rich and low-calorie meal, perfect for weight loss and digestion. Oats provide beta-glucan, which helps lower cholesterol and keeps you full. Mushrooms are a source of selenium, B vitamins, and antioxidants. Vegetables add vitamins and minerals, making these healthy Indian snacks a balanced, nutritious choice.
Ingredients:
- Oats - 1/2 cup
- Mushrooms (sliced) - 1/2 cup
- Carrot (chopped) - 1/4 cup
- Celery (chopped) - 1/4 cup
- Onion (chopped) - 1/4 cup
- Garlic (minced) - 1 tsp
- Olive Oil - 1 tsp
- Water - 2 cups
- Salt and Pepper - to taste
Steps To Make These Fibre-Rich Food Recipes:
1. Heat olive oil in a pan. Add minced garlic and sauté until fragrant.
2. Add onions, carrots, and celery, cooking until tender.
3. Toss in mushrooms and cook for 2-3 minutes.
4. Stir in oats and pour in 2 cups of water. Let it simmer for 10 minutes.
5. Season with salt and pepper. Serve hot, garnished with fresh herbs.
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6. Methi-Ragi Thalipeeth
This is a high-fibre, nutrient-dense flatbread that supports digestion. Ragi (finger millet) offers calcium, iron, and dietary fibre, making it good for managing weight. Fenugreek (methi) leaves offer vitamins A, C, and K. This wholesome dish is perfect for sustained satiety.
Ingredients:
- Ragi Flour - 1 cup
- Whole Wheat Flour - 1/4 cup
- Besan (Gram Flour) - 1/4 cup
- Methi Leaves (chopped) - 1/2 cup
- Onion (chopped) - 1/4 cup
- Green chilli (chopped) - 1 (optional)
- Cumin Seeds - 1 tsp
- Yogurt - 2 tbsp
- Salt - to taste
- Water - as needed
- Olive Oil - for greasing
Steps To Make These Fibre-Rich Food Recipes:
1. In a large mixing bowl, add the ragi flour, whole wheat flour, and gram flour. Mix them well to ensure the flours are evenly combined.
2. Add the chopped methi leaves, onions, green chilli, cumin seeds, and salt.
3. Add yoghurt to the mixture and pour water to make a soft, pliable dough. Knead the dough for 3-4 minutes. Cover the dough and let it rest for nearly 10 minutes.
4. Divide the mixture dough into equal portions and roll each into a ball. Flatten each ball to form a thin, round thalipeeth.
5. Heat a non-stick pan. Lightly grease with healthy olive oil and place the thalipeeth on it. Cook for 2-3 minutes on one side. Repeat for all thalipeeth.
6. Serve the warm thalipeeth with yoghurt or mint chutney for added flavour.
7. Veggies Stuffed Bell Peppers With Quinoa
Stuffed bell peppers with quinoa are a fibre-packed meal. Bell peppers contain vitamin C and antioxidants, supporting immunity and skin health. Quinoa, a high-protein grain, provides all amino acids and keeps you full. Adding vegetables adds vitamins, minerals, and dietary fibre, making this dish light yet satisfying.
Ingredients:
- Bell Peppers (any colour) - 4 (halved and deseeded)
- Quinoa (cooked) - 1 cup
- Onion (chopped) - 1/4 cup
- Tomato (chopped) - 1/4 cup
- Zucchini (chopped) - 1/4 cup
- Spinach (chopped) - 1/4 cup
- Garlic (minced) - 1 tsp
- Olive Oil - 1 tsp
- Salt and Pepper - to taste
- Grated Cheese (optional) - 2 tbsp
Steps To Make These Fibre-Rich Food Recipes:
1. Arrange the bell pepper halves on a baking tray lined with parchment paper.
2. Heat olive oil and add the minced garlic and sauté until fragrant.
3. Add the fresh onions and cook for 2-3 minutes until they turn translucent.
4. Add the tomatoes, zucchini, and spinach to the pan. Cook for another 3-4 minutes.
5. Stir in the cooked quinoa and mix well with the vegetables. Season with salt and pepper to taste.
6. Spoon the quinoa-vegetable mixture into the bell pepper halves. If using cheese, sprinkle it evenly over the stuffed peppers.
7. Bake the stuffed peppers in the oven for 20-25 minutes.
8. Serve warm as a main dish or a healthy side.
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8. Stir-Fry Mixed Lentil And Vegetable
This stir-fry combines protein-rich lentils and colourful vegetables for a balanced meal. Lentils are high in protein, iron, and folate. Vegetables like carrots, broccoli, and beans provide fibre and antioxidants, improving digestion. This dish is a quick, wholesome option for weight loss.
Ingredients:
- Mixed Lentils (cooked) - 1 cup
- Carrot (julienned) - 1/4 cup
- Broccoli Florets - 1/2 cup
- Green Beans (chopped) - 1/4 cup
- Garlic (minced) - 1 tsp
- Soy Sauce (low sodium) - 1 tbsp
- Sesame Oil - 1 tsp
- Salt and Pepper - to taste
Steps To Make These Fibre-Rich Food Recipes:
1. Heat sesame oil. Once hot, add the minced garlic and sauté for about 30 seconds until aromatic.
2. Add the julienned carrots, broccoli florets, and green beans to the pan. Stir-fry the vegetables for 3-4 minutes.
3. Add the cooked lentils and toss everything together. Pour in the low-sodium soy sauce and mix well to evenly coat the lentils and vegetables.
4. Season the stir-fry with salt and pepper to taste. Cook for another nearly 2-3 minutes.
5. Serve the stir-fry hot as a nutritious main dish or a side with whole-grain rice or quinoa.
9. Sprouted Paneer Chickpea Salad
This salad is a protein-packed and fibre-rich meal that supports muscle repair and digestion. Sprouted chickpeas are high in fibre, aiding in weight loss. Paneer adds calcium and healthy fats. The fresh veggies and lemon dressing provide vitamins, making this dish refreshing and nutritious.
Ingredients:
- Sprouted Chickpeas (steamed) - 1 cup
- Paneer (cubed) - 1/2 cup
- Cucumber (chopped) - 1/4 cup
- Tomato (chopped) - 1/4 cup
- Onion (chopped) - 1/4 cup
- Coriander Leaves (chopped) - for garnish
- Lemon Juice - 1 tbsp
- Olive Oil - 1 tsp
- Salt and Pepper - to taste
Steps To Make These Fibre-Rich Food Recipes:
1. In a standard mixing bowl, combine the steamed sprouted chickpeas, paneer cubes, chopped cucumber, tomato, and onion. Toss gently to mix.
2. In a standard bowl, whisk together the healthy olive oil, lemon juice, cooking salt, and pepper to prepare the dressing.
3. Pour the dressing over the chickpea-paneer mixture and toss everything thoroughly to ensure evenly distributed flavours.
4. Garnish with freshly chopped coriander leaves for added freshness and aroma.
5. Serve the salad immediately for the best taste and texture.
10. Mixed Seeds Masala Oatmeal With Nuts
This oatmeal is a fibre-rich breakfast option and a healthy chia seed recipe. Oats provide beta-glucan, which helps lower cholesterol and keeps you full. Mixed seeds like flaxseeds, chia seeds, and sunflower seeds add healthy fats, protein, and antioxidants. Nuts such as almonds and walnuts provide omega-3s. The masala twist makes it flavourful and unique.
Ingredients:
- Oats - 1/2 cup
- Water - 1 cup
- Milk (low-fat) - 1/4 cup
- Mixed Seeds (flaxseeds, chia seeds, sunflower seeds) - 2 tbsp
- Almonds (chopped) - 1 tbsp
- Walnuts (chopped) - 1 tbsp
- Onion (chopped) - 1/4 cup
- Tomato (chopped) - 1/4 cup
- Green chilli (chopped) - 1 (optional)
- Turmeric Powder - 1/4 tsp
- Cumin Seeds - 1 tsp
- Olive Oil - 1 tsp
- Salt - to taste
Steps To Make These Fibre-Rich Food Recipes:
1. Heat olive oil, add cumin seeds, and let them crackle for about 20 seconds to release their aroma.
2. Add the chopped onion and sauté for 2-3 minutes until translucent. Stir in the tomatoes and green chilli, cooking until the tomatoes soften.
3. Add the oats and stir well to coat them with the onion-tomato mixture. Pour in the water and let it simmer for 3-4 minutes.
4. Add low-fat milk, turmeric powder, and salt once the oats are cooked and have absorbed the water.
5. Remove from heat and transfer the oatmeal to a serving bowl.
6. Top with mixed seeds, chopped almonds, and walnuts for added crunch and nutrition. Serve warm and enjoy!
Also Read: 6 Nutritious Rice Flour Breakfast Recipes: Diet & Benefits
The Final Say
All in all, cooking fibre-rich food recipes is easy and quick! Keep the skins on fruits and vegetables. Choose whole grains like quality brown rice or quinoa over refined versions. Don't overcook your veggies to preserve their fibre. So, with these simple tips in mind, you can easily whip up healthy, fibre-rich recipes that will boost your fibre intake.
FAQs
1. Which food is highly rich in fibre?
Think "whole" and "plant-based"! Foods like lentils, beans, chia seeds and even fruits like raspberries and pears offer high fibre. Vegetables like broccoli and leafy greens are also good sources. Basically, the more whole and unprocessed a food is, the more fibre it's likely to have.
2. What are the best fibre-rich recipes Indians prefer?
Indian cuisine is full of delicious high-fibre options! Rajma chawal (kidney beans and rice), chana masala (chickpea curry), dal (lentil soup), and vegetable biryani made with brown rice are some popular choices. Don't forget the rotis for a fibrous meal.
3. How to make fibre food recipes for weight loss?
Focus on recipes that combine fibre with lean protein and healthy fats. Think lentil soup with a side salad or a vegetable stir-fry with brown rice and chicken. Fibre helps you feel full, which is good for losing weight.
4. What meals are high in fibre?
To make your meals fibre-rich, focus on whole grains, fruits, vegetables, and legumes. Consider oats porridge or ragi dosa, rajma chawal, chickpea curry with roti, or a vegetable biryani made with brown rice. Also, Instead of processed snacks, opt for a handful of roasted chana (chickpeas), makdana (fox nuts), or a fruit like guava or pear.
References
- https://www.tarladalal.com/recipes-for-high-fibre-819
- https://veg.fit/fibre-rich-indian-recipes/
- https://www.fittr.com/article/high-fibre-foods-in-india-339/
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