High-fibre lunch and dinner

Every dish here has at least 8 g of fibre per serving and at least 3 g per 100 kcal – which meets the UK and EU condition for ‘high fibre’. Most of it comes from lentils, beans, peas, pearl barley, wholegrains and plenty of veg. They work for lunch as well as dinner.

High-fibre main meals

Vegan creamy edamame noodle salad – 460 kcal
Gluten-free lentil bolognese with courgette noodles – 310 kcal
High-protein Mediterranean lentil stew with feta – 380 kcal
Carrot and ginger soup – 150 kcal
Vegan edamame cauliflower salad – 390 kcal
Vegan sweet potato and chickpea bowl with broccoli – 420 kcal
Vegan tempeh and aubergine goulash – 290 kcal
Vegan edamame pasta with peanut sauce – 480 kcal
Vegan lentil and walnut salad – 510 kcal
Vegan soya chilli – 380 kcal
Vegan lentil and coconut dal – 380 kcal
Vegan white cabbage and bean stew with caraway and potatoes – 323 kcal
Vegan aubergine curry with coconut milk – 250 kcal
Gluten-free red lentil wrap – 180 kcal
Vegan lentil and leek bake – 420 kcal
Vegan edamame noodle stir-fry – 450 kcal
Vegan cream of parsnip and chestnut soup – 340 kcal
Vegan tomato and lentil stew – 310 kcal
Tuscan white bean stew – 320 kcal
Pea soup with mint – 200 kcal
Vegan Jerusalem artichoke soup – 320 kcal
Spring pea and mint soup – 230 kcal
Greek oven-baked giant bean stew with tomatoes – 350 kcal
Vegan chickpea and spinach stew with turmeric – 340 kcal

Frequently asked questions

Which foods have lots of fibre?

Pulses such as lentils, beans and chickpeas, wholegrains such as pearl barley, oats and wholewheat pasta, veg such as cabbage, parsnips and artichokes, plus nuts and seeds.

How much fibre do I need a day?

UK guidance recommends 30 g of fibre a day for adults, and so does the German Nutrition Society (DGE). One recipe from this page gives you more than a quarter of that.

What if lots of fibre makes me bloated?

Increase the amount slowly over one to two weeks and drink enough, around 1.5 litres a day. Soak chia seeds and linseed overnight, and rinse tinned pulses well.