This category has been viewed 27455 times

 Healthy Recipes >
302

High Fiber recipes


Last Updated : Mar 20,2020



फ़ाइबर युक्त - हिन्दी में पढ़ें (High Fiber recipes in Hindi)
ફાઇબર યુક્ત રેસીપી - ગુજરાતી માં વાંચો (High Fiber recipes in Gujarati)

High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy

High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy. Dietary Fiber is the roughage or the indigestible part of the plant. In simple terms, the thread-like substance seen in fruits and vegetables is the fiber. It is also found in high quantity just beneath the skin of fruits and vegetables.

The US recommended daily allowance (RDA) for Women (18 to 50) is 25 grams and 21 grams (51 years plus). US RDA for Men is 30 to 38 grams. The thumb rule is that for every 1,000 calories consumed you need 14 grams of fibre.

Bajra RotiBajra Roti

We mark a recipe as High Fibre or Rich in Fibre if the following holds true. Most healthy salads automatically go to HIGH fibre as they have fish fruits and vegetables. Indian Rotis are good if each roti has between 1 and 1.5 grams per serving of fibre. Pulses such as moong, matki and oats, quinoa and make the cut also. Barley makes the cut also as its a whole grain but you need to consume quite a bit of it.

30 Fibre Rich Foods to have.

Ingredients gm / 100 gm Ingredients gm / 100 gm
Chia seeds 37.5 Dates 7.7
Flax seeds 27.3 Cluster beans 5.7
Quinoa 19.8 Rajma 4.8
Whole moong 16.7 Matki (moath beans) 4.5
Chana dal 15.3 Carrot 4.4
Urad dal 11.7 Bitter gourd 4.3
Ragi 11.5 Chawli leaves 4.0
Bajra 11.3 Barley 3.9
Masoor 10.3 Cauliflower 3.7
Jowar 9.7 Oats 3.5
Toovar dal 9.1 Amla 3.4
Sunflower seeds 8.6 Apple 3.2
Green peas 8.6 Walnuts 2.6
Buckwheat 8.6 Spinach 2.5
Green moong dal 8.2 Almonds 1.7

Dietary fibre has many health benefits. It can reduce your risk of heart disease, prevent the onset of diabetes or control hike in blood sugar levels and tackle some types of cancers, and also help weight control. Fiber is also important for digestive health - insoluble fiber add bulk to the stools and makes waste move through the digestive tract more quickly, which is better for the gut and can help to prevent constipation.

Bajra, Whole Moong and Green Pea KhichdiBajra, Whole Moong and Green Pea Khichdi

Use whole grains, fruits and vegetables to top up your fiber

Whole grains, fruits, vegetables, sprouts, beans and a few seeds like flax seeds are good sources of fiber. Using these we have created a vast range of recipe like Bajra Khichdi, Cabbage Carrot and Lettuce Salad, Chat-pati Sprouts Frankie, Chawli Masoor Dal and Clear Soup with Mixed Vegetables are few recipes of this section.

Fibre rich Subzis are always good to have as they are healthier to your gut. Imagine eating food with no fibre will make you feel hungry in no time. This will lead to food cravings and eating more food.

Give your kids Fibre instead of refined foods

Giving your kids fibre rich snacks will keep them healthier for a longer time. A high fibre chila is far healthier than a pancake recipe made of refined flour.

High Fibre ChilasHigh Fibre Chilas

Quinoa is high in fibre and a complex carb. Quinoa veg upma is a perfect fibre rich breakfast to have. This is much healthier than givinig your kids a upma recipe made from rava. 

Salads are perfect fibre option for your daily meal options

Nothing like a healthy high fiber salad bowl for lunch. Paneer is packed with protein and combined with hara chana makes a paneer hara chana salad. Choose salads which will give protein, complex carbs, calcium and rich in antioxidants.

Paneer Aur Hare Chane ka Salad, Healthy Salads RecipePaneer Aur Hare Chane ka Salad, Healthy Salads Recipe

Make sure your snacks have fiber in them

Also high fibre snacks like oats dosa works great as it's made without rice which is a simple carb. This oats dosa works for even individuals for high fiber to lower cholesterol, high fiber and diabetics and high fiber for weight loss.

Healthy Oats DosaHealthy Oats Dosa

But this section is certainly more vast than just the recipe names listed here. There are more categories here – Fiber rich recipes for constipation, pregnancy, diabetes, weight loss and so on. So take some time and explore it in detail to benefit persistently. For a detailed list of 22 High Fibre Foods see Fibre Rich Foods

Enjoy our High Fiber Recipes, Indian Fibre Rich Recipes, Veg Healthy and other fiber articles below.


Show only recipe names containing:
  



Jowar Bajra Besan Thalipeeth
Recipe# 35085
15 Nov 19

 
 
by Tarla Dalal
Here we present you with one of Maharashtra’s most popular and nutritious delicacies! Made of whole grains, the Jowar Bajra Besan Thalipeeeth is rich in protein, calcium and iron. You can also use the same combination of flours to make chapattis that are healthy and wholesome. Cabbage adds not j ....
Spinach Hummus with Cucumber Sticks ( Tiffin Treats)
Recipe# 40347
28 Jan 20

  This recipe has an associated video
 by Tarla Dalal
spinach hummus recipe | healthy Indian style spinach hummus | palak hummus for kids tiffins | with 19 amazing images. spinach hummus is a quick healthy Indian style spin ....
Apple Sticks ( Tiffin Recipe)
Recipe# 40319
19 Oct 18

 
 
by Tarla Dalal
An apple a day keeps the doctor away, but sometimes it can be a real challenge making your kids eat up this wonder fruit, especially on school days when you cannot run behind them! Here is how you can serve it up in their snack box. Adding a dash of lemon juice to neatly cut Apple Sticks not only gi ....
Buckwheat and Sprouts Khichdi
Recipe# 33261
17 Jun 19

  This recipe has an associated video
 
by Tarla Dalal
Buckwheat and Sprouts Khichdi, is light on the stomach, yet filling and nourishing. The aroma of this khichdi is irresistible, as it has been cooked with an appropriate selection of spices. Moong dal and sprouts are a good source of protein, making this a very healthy and wholesome choice for ....
Green Pea, Coconut and Coriander Soup
Recipe# 1779
15 Jan 19

 
 by Tarla Dalal
Coriander and coconut is a favourite combination that often features in subzi masala pastes and chutneys too. You will see that this twosome is also the reason for the success of this green pea, coconut and coriander soup. A generous helping of these two ingredients together with other standard flav ....
Apple Smoothie ( Burgers and Smoothie Recipe)
Recipe# 36264
27 Feb 12

 
 by Tarla Dalal
You can never go wrong with apples! you can confidently use apples in any smoothie, especially along with any fruit-based crush readily available in the market. Since both strawberry crush and vanilla ice-cream are used, there is no need to add any extra sugar for the apple smoothie.
Green Peas and Mint Soup ( Soup Recipe)
Recipe# 33638
15 Jan 19

  This recipe has an associated video
 by Tarla Dalal
This versatile, pale-green coloured soup can be served chilled in summer and hot in winter. The tinge of mint adds class to this otherwise simple soup. This easy-to-make soup is an apt choice to satisfy sudden hunger pangs between meals.
Sprouts, Spring Onion and Tomato Salad
Recipe# 2957
14 Nov 19

 
 by Tarla Dalal
Quick, easy and tasty too – what a combination! The best part is that this Sprouts, Spring Onion and Tomato Salad has as much nutritional appeal too, making it a must-have in the preconception period and first trimester. Tangy and crunchy, it is an excellent source of folic acid, iron and protein. T ....
Green Peas Dhokla ( Non- Fried Snacks  )
Recipe# 33267
16 May 10

  This recipe has an associated video
 by Tarla Dalal
Green peas dhokla, easy and delicious dhoklas that are made nutritious by the addition of green peas, which are full of fibre and also impart a nice green colour. Besan is a versatile ingredient that is used to make most farsaans. Citric acid crystals are added to impart the required tanginess to th ....
Rajma and Urad Dal
Recipe# 5574
15 Nov 19

  This recipe has an associated video
 by Tarla Dalal
A pan of mixed pulses, seasoned with spices and lots of garlic, cooked in just two teaspoons of oil. Apart from delighting you with its lip-smacking flavour and aroma, Rajma and Urad Dal also boosts your iron, fibre and vitamin C levels. To make a sumptuous meal, serve this dal hot and fresh with a ....
Flax Seed Crackers with Beetroot Dip ( Healthy Snack)
Recipe# 39907
11 Sep 19

  This recipe has an associated video
 by Tarla Dalal
We have heard repeatedly that flaxseeds are a great source of Omega-3 fatty acids, and are an essential food especially for vegetarians. But, many of us are at a loss of interesting ways to include it in our diet. While we do attempt to include it in mukhwas, raita, etc., here we present a very inno ....
Muskmelon, Pear and Apple Salad
Recipe# 4642
29 Jul 19

 
 
by Tarla Dalal
Muskmelon, Pear and Apple Salad in low-cal curd based parsley dressing is a yummy treat for diabetics and others as well. The apple and pear in this recipe provide a good dose of fibre, while the muskmelon provides the required Vitamin A! What is more, the irresistibly tasty curd-parsley dressing to ....
Oats and Roasted Capsicum Soup
Recipe# 7437
12 Apr 15

  This recipe has an associated video
 
by Tarla Dalal
Bright red and flavourful, this soup is ideal for diabetics. Capsicum contains vitamin A and folic acid, an antioxidant that helps to fight the free radicals that otherwise attack healthy cells and lead to complications. Oats being high in fibre helps to lower blood glucose levels. A soup of the duo ....
Radish Muthia and Green Peas Subzi
Recipe# 39686
19 Feb 19

 
 
by Tarla Dalal
A unique combination of fibre-rich green peas with nutritious muthias makes this Radish Muthia and Green Peas Subzi quite different from those you have tried before. The muthias, made using radish leaves, are rich in vitamins A and C. Baking makes them healthier than the deep-fried alternatives. Ad ....
Citrus Watermelon Salad
Recipe# 39642
10 Oct 14

 
 
by Tarla Dalal
Everybody’s favourite, watermelon is God’s gift to mankind to help beat the hot summer sun! Here is one more reason to love this refreshing fruit – it is a wonderful source of iron! By making it into a salad along with vitamin C rich foods like orange, sweet lime and lemon juice, you can improve the ....
Sukhi Karela Subzi
Recipe# 7460
14 Jan 19

 
 by Tarla Dalal
A fantastic recipe that makes karela appeal to all! This Sukhi Karela Subzi is an interesting way to consume potassium-rich karela, which helps to control blood sugar levels by increasing the action of insulin in the body. Although we have not added any sugar to this recipe, the little amount of oil ....
Chick Pea and Mint Waffle
Recipe# 39292
11 Mar 19

 
 
by Tarla Dalal
Every bit of this delightful waffle is a crunchy, mind-boggling experience. Indeed, the Chickpea and Mint Waffle is a breakfast with a difference. A batter of crushed chickpeas and mint results in a tasty and wholesome waffle that is chock-full of fibre, vitamin A and protein, all of which are nutri ....
Lettuce, Orange and Spinach Salad
Recipe# 3462
27 Nov 19

 
 
by Tarla Dalal
A colourful salad that's sure to appeal to your taste buds as well your eyes. This fibre rich salad will also add plenty of vitamin A, vitamin C, calcium and iron. Since vitamin C is a very volatile nutrient, it should be added just before serving, so do use freshly squeezed lemon juice. You can als ....
Cous Cous Salad, Healthy Cous Cous Salad
Recipe# 22289
14 Feb 11

 
 by Tarla Dalal
Couscous is a traditional North African food, quite similar to semolina and broken wheat, which is cooked and combined with veggies and other ingredients to make hearty salads . Here is a lip-smacking Couscous Salad, made with brok ....
Chick Pea Salad with Minty Curd Dressing
Recipe# 2963
20 Aug 11

 
 by Tarla Dalal
One of the most nutritious of all beans, chick peas (or garbanzo beans) are rich in iron, protein and folic acid. Curds and paneer enrich this tangy salad with more protein and also calcium, while coriander and mint increase its vitamin A content. Chill this salad thoroughly before you eat it.
Fruit and Vegetable Salad with Apple Dressing
Recipe# 7443
12 Apr 15

 
 by Tarla Dalal
No dish could be so easy to prepare, yet so exciting! An innovative combination of fruits and vegetables, and a smooth dressing of apple and lemon juice give this salad a stimulating blend of flavours, hues and textures. The Fruit and Vegetable Salad with Apple Dressing is rich in iron, which mainta ....
Buckwheat, Moong and Vegetable Khichdi
Recipe# 3506
14 Nov 19

 
 by Tarla Dalal
Khichdi is light for the stomach, yet filling and nourishing. They often say soup is good for the soul, but I would say, "Khichdi is good for my soul". The aroma of this khichdi is irresistible, as it has been cooked with the aromatic spices. Buckwheat is commonly called as kutto or kutti no daro. T ....
Chawli, Rajma and Chick Pea Healthy Salad
Recipe# 379
25 Mar 19

 
 by Tarla Dalal
Ready in a whiz, this healthful and refreshing salad is a great addition to your meal. Serve it as it is, stuff it into a bun, or roll it in a chapati, and voila you have a tasty meal ready in minutes. With the goodness of three beans, crunchy spring onions and tangy tomatoes, not to forget a peppy ....
Cauliflower with Chutney
Recipe# 2176
14 Jan 19

 
 
by Tarla Dalal
Ready in minutes, you will love this delicious snack, whether as a tea-time treat or as a starter. Sautéed cauliflower is coated with a creamy coconut-coriander chutney and cooked till the flavours are absorbed. A dash of lemon juice imparts a welcome tang, while a topping of potato salli makes the ....
Subscribe to the free food mailer

Healthy Soups

Missed out on our mailers?
Our mailers are now online!

View Mailer Archive

Privacy Policy: We never give away your email

REGISTER NOW If you are a new user.
Or Sign In here, if you are an existing member.

Login Name
Password

Forgot Login / Passowrd?Click here

If your Gmail or Facebook email id is registered with Tarladalal.com, the accounts will be merged. If the respective id is not registered, a new Tarladalal.com account will be created.

Click OK to sign out from tarladalal.
For security reasons (specially on shared computers), proceed to Google and sign out from your Google account.

Are you sure you want to delete this review ?

High Fiber
5
 on 14 Jan 20 01:38 PM