Maintaining a healthy lunch goes far beyond choosing light dishes. The presence of fiber in the daily diet is essential for the proper functioning of the body, contributing to intestinal health, promoting greater satiety and helping to balance blood glucose and cholesterol levels.

In addition to the metabolic benefits, meals rich in these nutrients also provide more energy and digestive comfort throughout the day. According to the World Health Organization (WHO), the recommended daily consumption for adults is at least 25 g of fiber.

Next, check out 5 fiber-rich recipes to include in your diet!

1. Vegetable, white bean and shell pasta soup

Ingredients

• 2 tablespoons of olive oil
• 3 cloves of garlic, chopped
• 1 chopped onion
• 1 carrot cut into small cubes
• 1 zucchini cut into small cubes
• 1/2 red pepper cut into thin strips
• 1 cup of fresh pea tea
• 1 cup of cooked white beans
• 1 cup shell pasta
• 1 cup chopped spinach
• 1.2 l of vegetable broth
• 1 teaspoon of salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon dried oregano
• 2 tablespoons chopped green chilli

Preparation mode

In a large pan, heat the olive oil over medium heat and sauté the onion for about 3 minutes, until it starts to become transparent. Add the garlic and stir for another 1 minute. Add the carrot and cook for 4 minutes, stirring occasionally. Add the zucchini, paprika and peas and sauté for another 3 minutes. Pour in the vegetable broth, add the salt, black pepper and oregano and cook until it boils.

Then, add the shell noodles and cook over medium heat for the time indicated on the package, stirring occasionally to prevent them from sticking. When the pasta is almost soft, add the white beans and spinach. Mix well and cook for another 3 minutes, just until the spinach wilts. Finish with green scent and serve while still hot.

Ingredients

• 1 cup of barley tea
• 1 cup of tea pea dry cooked and drained
• 1 carrot cut into cubes
• 1 leek cut into slices
• 1 chopped tomato
• 2 cloves of garlic, chopped
• 3 tablespoons of olive oil
• 1 teaspoon of turmeric
• 1 teaspoon of salt
• 1/2 teaspoon ground black pepper
• 2 tablespoons chopped parsley
• 4 teacups of water

Preparation mode

Wash the barley under running water and drain well. Then, in a pan, add the barley and water. Cook over high heat until it starts to boil. Then, reduce heat to low, partially cover the pan and cook for about 35 to 40 minutes, stirring a few times, until the grains are soft. Drain excess liquid and set aside.

In a baking dish, place the carrot and leek. Season with 2 tablespoons of olive oil, turmeric, salt and black pepper. Mix well and bake in a preheated oven at 220°C for 25 minutes, stirring halfway through, until the vegetables are golden on the edges.

Then, in a large pan, heat the remaining olive oil over medium heat and sauté the garlic for 1 minute. Add the tomatoes and cook until they start to break down. Add the cooked dried peas, barley and roasted vegetables. Mix gently and cook for another 5 minutes to incorporate the flavors. Finish with parsley and serve hot.

Ingredients

• 1 cup of quinoa tea
• 2 cups of hot water
• 1 cup broccoli, cut into small florets and cooked
• 1/2 red pepper cut into cubes
• 1/2 yellow pepper cut into thin strips
• 1 grated carrot
• 1/2 chopped red onion
• 1/3 cup sliced ​​purple olives
• 2 tablespoons chopped parsley
• 3 tablespoons of olive oil
• Juice of 1 lemon
• 1 teaspoon of salt
• 1/2 teaspoon ground black pepper

Preparation mode

Wash the quinoa well under running water, using a fine sieve. Then, in a pan, add the quinoa and hot water and heat over medium heat until it starts to boil. Lower the heat, partially cover the pan and cook for about 15 minutes, until the grains are soft and the water has dried. Turn off the heat and let it cool.

In a large bowl, place the cold quinoa, broccoli, red pepper, yellow pepper, carrot, red onion and olive. Mix gently. Season with olive oil, lemon juice, salt and black pepper and stir again until the flavors are well incorporated. Finish with parsley and serve immediately or refrigerate for 20 minutes before serving.

Ingredients

• 2 cups of cooked chickpeas
• 1 zucchini cut into medium cubes
• 1 carrot cut into thin slices
• 2 cups of tea cabbage sliced
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 chopped tomatoes
• 3 tablespoons of olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon of turmeric
• 500 ml legume broth
• Salt and ground black pepper to taste
• 2 tablespoons chopped green chilli

Preparation mode

In a large pan, heat the oil over medium heat and sauté the onion until transparent. Add the garlic and stir for about 1 minute. Then add the carrot and zucchini and cook for a few minutes until they start to soften. Add the tomatoes, paprika, turmeric, salt and black pepper and cook until the tomatoes start to break down. Add the chickpeas and vegetable broth and cook over medium heat for about 15 minutes. Then, add the cabbage and cook for another 5 minutes. Finish with green scent and serve hot.

Ingredients

• 2 sweet potatoes
• 1 cup cooked and drained black-eyed peas
• 2 cups of tea spinach chopped
• 1 chopped tomato
• 1 chopped onion
• 2 cloves of garlic, chopped
• 2 tablespoons of olive oil
• 1 teaspoon sweet paprika
• Salt and ground black pepper to taste

Preparation mode

In a baking dish, place the sweet potatoes and bake in a preheated oven at 220°C for around 40 minutes, until they are soft. Then, cut in half and carefully remove part of the core. Then, in a pan, heat olive oil over medium heat and sauté the onion and garlic. Add the tomato and spinach. Sauté until wilted. Add the black-eyed peas, paprika, salt and black pepper and mix well. Fill the sweet potatoes with this mixture, place on the baking tray and bake for another 10 minutes before serving.