As a vegetarian, it can seem like fiber, a type of carbohydrate we get from vegetables, is going to be something you get a lot of in your diet.
However, many of those who are new to the veggie life may find this surprisingly hard. Although it’s not that surprising as most new vegetarians may expect that protein is what they should focus on in their new diet.
Many new vegetarians seek the comfort of meat, and are fearful of a protein deficit, this can lead them to simply swap out their favorite meats for meat substitutes, often in the form of soy or pea protein, such as Quorn and the various other brands out there.
Yet, to digest protein properly, we need fiber to help encourage the necessary bowel movements to do so.
Perhaps a stint of bloating, constipation, or heartburn has led you to fiber as a solution for your digestion issues.
Here are some of our favorite veggie recipes that are high in fiber, as well as nutrition, that celebrate vegetables and fruit, rather than focussing too heavily on protein and meat substitutes – check them out below.
1. Pasta e fagioli (Pasta And Beans)
Pasta and beans is a classic recipe from the Nonnas of Italy – it is full of fiber thanks to the beans and vegetables being basically equivalent to the amount of pasta.
Beans are full of protein and complex nutrition, as well as being amazing for a fluid bowel thanks to their fiber content.
Not only is this easy to make, it is economic and lasts a long time, but is really cheap and teaches you how to make something great from humble vegetables, like the peasants who invented the dish.
2. Chickpea Pasta With Mushrooms And Kale
Learning how to get Kale into your diet is like a final boss in becoming a veggie, once you are comfortable with the leafy green and how to get the most out of it it can be really great not only for your gut and bowel health but for your whole body and mind.
In combination with other high fiber ingredients such as mushrooms and other vegetables, you can really get a complete meal here that is tasty and helps flex that cooking muscle.
3. Vegetable Soup
The generic title of this recipe is generic for a reason, the recipe is a great base for any vegetarian soup and as most vegetables are high in fiber, include your favorites for a high fiber recipe that is tasty and warming on winter nights.
Learning the art of making soup can open many avenues for getting in both fiber and protein into your diet, all while making something tasty, economic, and very healthy
4. Chopped Salad
A good chopped salad can be your ticket straight to fiber town, in this type of salad you are eating basically straight up fiber, there’s perhaps no better way to get fiber in your diet than a salad.
NYT makes it so easy with this chopped salad recipe that has all the tips and tricks to make eating those veggies all the more tasty and enjoyable – just lose the bacon if you’re a veggie.
Again, once you master making a good salad, eating veggies becomes so easy.
5. Stuffed Zucchini With Pine Nut Salsa
This is a recipe adapted from Ottolengi’s recipe, if you want to really deep dive into mastering veggies in the kitchen, he is the king and is worth checking out.
In any case, this recipe is great for those who love zucchini, the main ingredient here, with huge fiber. But also the pine nuts really bring a protein as well as textural edge.
This is good for something a little more rich and decadent, where you can go crazy with your cheese should you want to.
6. Spanakopita (Feta And Spinach Pie)
Don’t let the Greek name intimidate you, this is a really easy pie to make that isn’t actually that high in carbs like other pies.
The use of Filo pastry, you can buy this premade, creates a flaky and crispy outer shell that encases two basic ingredients, feta cheese, which is tangy and creamy, but also lots and lots of spinach which is high fiber and protein as well as all the other good stuff your body needs.
For something satisfyingly creamy and rich, but still high in fiber, it’s a great recipe that can feed a family.
7. Black Bean Burgers
This is a great recipe, with a bit of prep and skill, that can make something really amazing, meaty, full of protein, and usefully, full of fiber too.
If you are craving a burger after a recent switch to the veggie diet, this is really good, tasty, and the kind of thing you can serve to lots of people, with some prep, at a BBQ or dinner party.
Black beans are so tasty and yummy and a real friend for the veggies who want protein and fiber as well as bags of flavor.
8. Veggie Black Bean Enchiladas
Speaking of black beans – do you want something with all the benefits that black beans bring, both fiber, protein, and flavor, that has a little less risk of failure than the previous recipe?
Look no further than the black bean enchilada for something satisfying, cheesy, and full of nutrition. We cook this recipe regularly as it goes really far and is just a winner if you like Taco Bell or anything with refried beans.
9. Curried Eggplant
If you love curry, this is a great addition to your curried repetoíre and creates something really tasty and umami that is really satisfying.
It’s not too hard to make and teaches you the basic formula for making curry, another recipe template you can fill with whatever vegetables you like, your route one to fiber central.
Another really satisfying, warming, and tasty recipe that is full of the good stuff and any meat eater would love.
10. Spiced Chickpea Soup
This is a great recipe from Alison Roman, an NYT recipe guru, that is near enough a curry, but is a pretty easy recipe that creates a stewy, curried, but not too spicy creation, made for an American audience.
The use of chickpeas here as the star helps create something that is more high in protein than the last recipe but is also super nutritious as well as being full of fiber thanks to our chickpea friends.
11. Lentil Loaf
If you are a meatloaf lover, and are missing its glazed and meaty appeal, this is something easy and very versatile you can make at home, which is totally veggie, albeit vegan, but still super satisfying.
If you are having a vegan Christmas, Thanksgiving, or Roast Dinner, this is a great meat substitute that isn’t Quorn.
In other words, you can have this with the classic sides of any roasted meat meal, think greens, potatoes, and more veg! It’s easy to make and can be a good one to keep up your veggie sleeve.
12. Falafel Gyros (Falafel Wrap)
Falafel is the food of Greek gods and is not only something that can satisfy your fried food fetish, but remains high in fiber along with the salad you have in your wraps.
You can go as far as you like with this recipe, from merely prepping the salad to have alongside your shop bought ingredients, or go the full nine yards and make everything yourself down to the flatbreads.
This is great for a cookout or any veggie gathering, and is great with a cold beer!
13. Chickpea Tacos
As you can see from this list, chickpeas are a real friend to the veggie, from their protein and fiber content to their simple satisfaction, they are such a versatile ingredient, which is really showcased in this recipe.
For the Mexican food lovers, this is a great way to get fiber in while still having something that feels rich and satisfying, a pretty easy recipe that is ideal for summer or any veggie BBQ.
As you can see, if you need fiber in your diet, you don’t have to look further than vegetables generally.
Find a recipe that suits your own taste and preferences and you can pretty much swap out any vegetable for your preferred vegetable, as well as beans.
It’s so easy to get fiber into your diet, and protein, without having to resort to meat substitutes – try it today!
Frequently Asked Questions
Why Do We Need Fiber?
Fiber is an indigestible carbohydrate from plants, so we absorb the vegetables nutrients but the fiber goes straight through. A natural laxative, fiber rich food helps us to pass stool and promotes good gut health.
A lack of fiber can lead to bloating, constipation, and potential heart issues if not addressed. Even when eating meat, or any protein, we need fiber to help us digest protein in a healthy way that is beneficial to our whole body.
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