Hugh Fearnley-Whittingstall presents a collection of vibrant, high-fibre recipes that are both nutritious and delicious. These plant-based dishes are perfect for main meals, snacks, or sharing spreads, offering a wealth of flavour and health benefits.
Kale, Balsamic Onions and Olives on Toast
This flavourful combination balances the earthiness of kale with the sweet-sourness of balsamic vinegar. Serves 2 as a main or 4 as a snack. Fibre count: 13g per serving. Plant count: 8.
Ingredients: 2 tbsp olive oil, 2 large red or brown onions (thinly sliced), 200g kale (or cavolo nero, leaves torn and shredded), 1 tbsp balsamic vinegar, 2 garlic cloves (grated), 50g black olives (pitted and sliced), 150g cherry tomatoes (halved), sea salt and black pepper. To finish: 2-4 slices of wholegrain bread, extra virgin olive oil, and a pinch of dried chilli flakes (optional).
Method: Heat olive oil in a large frying pan over medium heat. Add onions with salt, stir, then reduce heat and cover. Cook for 20 minutes until soft. Meanwhile, pour boiling water over shredded kale in a bowl; leave for 5-10 minutes, then drain. Add balsamic vinegar, garlic, and olives to the onions; cook for 2 minutes. Add kale and cherry tomatoes, cover, and cook for 7-10 minutes until tender. Season to taste. Toast bread, trickle with extra virgin olive oil, heap the mixture on top, and sprinkle with chilli flakes if desired. Serve immediately.
Roasted Saag Aloo
A roasted version of an Indian classic, spicy and warming. Serves 4 as a light meal or side. Fibre count: 9g per serving. Plant count: 7.
Ingredients: 500g frozen leaf spinach, 600g new potatoes, 1 large onion, 3-4 tbsp rapeseed oil, sea salt and black pepper, 2 tbsp curry paste, 1 large or 2 small garlic cloves (finely chopped), a squeeze of lemon juice.
Method: Defrost spinach in boiling water if needed. Halve or quarter potatoes and place in a large roasting dish. Add onion wedges, trickle with 2 tbsp oil, season, and toss. Place in a cold oven, turn to 190°C (170°C fan/gas 5), and roast for 30 minutes, stirring after 20. Mix curry paste with a dash of oil and garlic; stir into potatoes. Drain and squeeze spinach, toss with 1 tbsp oil and seasoning. Distribute over potatoes and roast for 15 minutes. Finish with lemon juice and serve.
Warm Bashed Peas
A simple, tasty green dip made from store-cupboard ingredients. Serves 4 as a dip. Fibre count: 10g per serving. Plant count: 8.
Ingredients: 2 tbsp olive oil, 1 large or 2 medium onions (finely chopped), sea salt and black pepper, 300g frozen peas, 2 garlic cloves (finely chopped), 2 tsp brown or white miso. To finish: extra virgin olive oil, a handful of toasted seeds or dukka, and crudités or wholegrain pittas.
Method: Heat olive oil in a frying pan, add onions with salt and pepper, cook for 10 minutes. Defrost peas in boiling water. Add garlic to onions, cook for 2 minutes. Drain peas, add to pan, cook for 2-3 minutes. Transfer to a bowl, stir in miso, then blend with a stick blender until roughly smooth. Serve trickled with extra virgin olive oil and sprinkled with seeds, accompanied by raw veg and bread.
Mushroom, Rice and Lentil Salad with Harissa
Garlicky mushrooms with rice, lentils, and a harissa dressing. Serves 4. Fibre count: 9g per serving. Plant count: 10.
Ingredients: 3 tbsp olive oil, 500g mushrooms (sliced), 2 garlic cloves (finely chopped), 2 sprigs thyme (leaves picked, optional), 1 bunch spring onions (sliced), 250g celeriac, 400g tin lentils (drained), 300g cold cooked brown rice. For the dressing: 4 tbsp extra virgin olive oil, 1 tbsp cider vinegar, 1 small garlic clove (grated), 1 tbsp harissa, sea salt and black pepper. To finish: juice of ½ lemon, flat-leaf parsley (optional), and extra harissa.
Method: Fry half the mushrooms in half the oil until caramelised, add half the garlic and thyme, then set aside. Repeat with remaining mushrooms and spring onions. Whisk dressing ingredients in a large bowl. Peel and slice celeriac into matchsticks, add to dressing and toss. Add lentils and rice, stir, and season. Serve topped with mushrooms, lemon juice, parsley, and extra harissa.
Fresh Tomato and Black Bean Gnocchi
A quick and flavourful dish using cherry tomatoes and ready-made gnocchi. Serves 3 as a main or 4 as a light meal. Fibre count: 13g per serving. Plant count: 8.
Ingredients: 2 tbsp olive oil, 2 tbsp baby capers (optional), 1 large onion (chopped), sea salt and black pepper, 2 garlic cloves (roughly chopped), a good pinch of dried chilli flakes, 400g cherry tomatoes (halved), 400g tin black beans (drained), 450g ready-made potato gnocchi, extra virgin olive oil to trickle.
Method: If using capers, fry in 1 tbsp oil until crispy, set aside. Add remaining oil to pan, cook onion with salt and pepper for 10-12 minutes. Add garlic and chilli, then tomatoes and beans. Cook covered for 10 minutes, crushing gently. Cook gnocchi in boiling water until they float, then add to tomato mixture. Stir, season, and serve with crispy capers and extra virgin olive oil.
Roast Hispi and Shallots with Miso Dressing
A light lunch or supper with umami-rich dressing. Serves 4 as a side or 2-3 as a light meal. Fibre count: 7g per serving. Plant count: 8.
Ingredients: 1 large hispi cabbage, 3 banana shallots (thickly sliced) or 6 round shallots, 2 tbsp olive or rapeseed oil, 35g sunflower or pumpkin seeds (or chopped nuts), sea salt and black pepper. For the dressing: 2 tsp miso, ¼ garlic clove (grated), 1 tbsp smooth peanut butter, 3 tbsp extra virgin olive oil. To serve: 4 slices of wholegrain bread.
Method: Cut cabbage into wedges. Place in a large roasting tray with shallots, oil, salt, and pepper. Roast at 200°C (180°C fan/gas 6) for 25-30 minutes, turn, then 10-15 minutes. Add seeds and roast 10 minutes. Whisk dressing ingredients with hot water. Trickle over roasted veg and serve with bread.
Bean and Squeak Hash
A flexible bubble and squeak using leftovers. Serves 2. Fibre count: 14g per serving. Plant count: 6.
Ingredients: 2 tbsp olive or rapeseed oil, 1 large onion (quartered and sliced), 2 garlic cloves (chopped), 400g tin beans (drained), 150-200g cold cooked potato or mash, 100-150g shredded cooked greens, lemon juice (optional), Tabasco (optional), sea salt and black pepper.
Method: Heat oil, fry onion for 8 minutes, add garlic. Add beans and crush, then add potato and crush, leaving some chunks. Fry for 10 minutes, flipping occasionally. Add greens and fry for 5 minutes. Season and serve with lemon juice or Tabasco if desired.
Recipes from High Fibre Heroes by Hugh Fearnley-Whittingstall (Bloomsbury, £26). Order for £22.10 until 17 May at mailshop.co.uk/books or call 020 3176 2937. Free UK delivery on orders over £25.
