High fibre meals – starters
This is the first of our series of high-fibre recipes to accompany our two articles about using fibre in your diet.
Fresh vegetables, like fresh fruit, play an important part in a healthy, balanced diet. We are advised to eat at least five portions of fruit and vegetables each day Vegetables are high in fibre, nutritious and are valuable sources of vitamins and minerals, some being especially rich in vitamins A, C and E.
Vegetables also contain some dietary fibre and those that are particularly good sources include broccoli, Brussels sprouts, cabbage, carrots, fennel, okra, parsnips, spinach and sweetcorn.
Mushroom and Bean Pate
Serve this unusual high fibre vegetarian pate with high fibre wholemeal bread or toast for a starter or a light supper time snack. It also has the benefit of being very low in fat.
INGREDIENTS
450g/1 lb/6 cups mushrooms, sliced
1 onion, chopped
2 garlic cloves, crushed
1 red pepper, seeded and diced
30ml/ 2 tbsp vegetable stock
30ml/ 2 tbsp dry white wine
400g/1402 can red kidney beans, rinsed and drained
1 egg, beaten
50g/ 2oz/ 1 cup fresh wholemeal breadcrumbs
15ml/ 1 tbsp chopped fresh thyme
15ml/1 tbsp chopped fresh rosemary
salt and ground black pepper
lettuce and cherry tomatoes, to garnish
1 Preheat the oven to 180°C/350°F/ Gas 4. Lightly grease and line a non-stick 900g/ 2 lb loaf tin. Put the mushrooms, onion, garlic, red pepper, stock and wine in a saucepan. Cover and cook for 10 minutes. Stir a little.
2 Set aside to cool slightly then purée the mixture with the kidney beans in a blender or food processor until smooth.
3 Transfer the mixture to a bowl, add the egg, breadcrumbs and herbs and mix thoroughly. Season to taste.
4 Spoon into the prepared tin and level the surface. Bake for about 45-60 minutes, until lightly set and browned on top. Place on a wire rack and allow the paté to cool completely in the tin. Once cool, cover and refrigerate for several hours. Turn out of the tin and serve in slices. Garnish with lettuce and cherry tomatoes.
Pea, Leek and Broccoli Soup
A nutritious soup, full of flavour and perfect for warming those chilly winter evenings.
INGREDIENTS
1 onion, chopped
225g/802/2 cups leeks (trimmed weight), sliced
225g/ 802 unpeeled potatoes, diced
900ml/1 ½ pints/ 3 ¾ cups vegetable stock
1 bay leaf
225g/ 8oz broccoli florets
175g/6oz/1 ½ cups frozen peas
30-45ml/ 2-3 tbsp chopped fresh parsley
salt and ground black pepper
parsley leaves, to garnish
1 Put the onion, leeks, potatoes, stock and bay leaf in a large saucepan and mix together. Cover, bring to the boil and simmer for 10 minutes, stirring.
2 Add the broccoli and peas, cover, return to the boil and simmer for further 10 minutes, stirring from time to time.
3 Leave to cool slightly and remove and discard the bay leaf Purée in a blender or food processor until smooth.
4 Add the chopped fresh parsley, 4 season to taste and process again briefly. Return the soup to the saucepan and reheat gently until piping hot. Ladle into soup bowls and garnish with parsley leaves.
Spicy Chick-pea and Bacon Soup
This is a tasty mixture of chickpeas and bacon flavoured with a subtle mix of spices.
INGREDIENTS
10ml/ 2 tsp sunflower oil
1 onion, chopped
2 garlic cloves, crushed
5ml/1 tsp each garam masala, ground coriander, ground cumin and ground turmeric
2.5ml/ ½ tsp hot chilli powder
30ml/ 2 tbsp plain wholemeal flour
600ml/1 pint/ 2 ½ cups vegetable stock
400g/14oz can chopped tomatoes
4OOg/14ox can chickpeas, rinsed and drained
6 rashers lean smoked back bacon
salt and ground black pepper
coriander sprigs, to garnish
1 Heat the oil in a large saucepan. Add the onion and garlic and cook for 5 minutes, stirring occasionally so that the mixture does not burn.
2 Add the spices and Hour and cook for 1 minute, stirring.
3 Gradually add the stock, stirring constantly, and then add the tomatoes and chick-peas.
4 Bring to the boil, stirring, then cover and simmer for 25 minutes, stirring occasionally.
5 MeanwhiIe, grill the bacon for about 2-3 minutes on each side.
Dice the grilled bacon, cutting and 6reserving a few diamond-shaped pieces for garnishing. Stir the diced pieces into the hot soup. Season to taste, reheat gently until piping hot and ladle the soup into bowls. Garnish each bowl with a coriander sprig and the reserved bacon. Serve immediately.
Vegetarian, Raw and Vegan with Bill & Sheila
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