High-Fibre Lunch Recipes

Recipes from The Fibre Formula: Feed Your Gut, Support Immunity & Live Well for Longer by Rhiannon Lambert, out now (DK, £20).

Dorling Kindersley: Clare Winfield

Green Butterbean Mac & Fibre Cheese

‘Made with whole-wheat macaroni, a blend of butterbeans, and healthy greens, this recipe boosts fibre without compromising the classic cheesy flavour you’d expect from such a guaranteed family favourite. It’s delicious proof that comfort food can still be wonderfully nutritious.’

• Serves 4 

• Prep 10 mins 

• Cook 20 mins

Nutritional info per serving

• Fibre 18g

• Protein 34g

• Plant Points 4.75

Ingredients:

• 150g (5 1⁄2oz) cavolo nero, kale, or spinach, stems removed as necessary

• 300g (10 1⁄2oz) whole-wheat macaroni

• 2 tbsp olive or rapeseed oil

• 1 large leek, sliced

• 2 garlic cloves, sliced

• 2 x 400g (14oz) cans butter (lima) beans

• 1⁄4 nutmeg, grated

• 150g (5 1⁄2oz) Cheddar, Red Leicester, Gouda, and/or Gruyère (ideally a mixture), grated (shredded)

• 75g (2 1⁄2oz) Parmesan (or vegan substitute), grated

• Sea salt and freshly ground black pepper

Method:

1. Bring a pan of salted water to the boil and cook the green leaves for 5–6 minutes until tender. Scoop them out of the water into a large blender. Add the macaroni to the boiling water and cook according to the packet instructions until al dente. Drain, reserving a cupful of the cooking water.

2. While the pasta is cooking, warm the oil in a pan over a medium heat and fry the leek and garlic for 5–7 minutes, until softened and beginning to colour.

3. Reserve 120g (4 1⁄4oz) of the beans, then transfer the rest, including their liquid, to the blender with the greens. Add the nutmeg and plenty of salt and pepper and blitz until you have a completely smooth, vibrant green sauce. Pour the sauce into a baking dish.

4. Heat your grill (broiler) to medium. Combine the Cheddar and/or other cheeses with the Parmesan and set aside. Stir the drained pasta into the baking dish along with all but 2 big handfuls of the mixed cheeses. Tip in the reserved beans and the cooked leek and garlic mixture, then stir well to combine, adding a few splashes of cooking water until the mixture reaches your desired consistency. Scatter over the reserved cheese mixture.

5. While the mixture is still hot, place the dish under the grill for 4–6 minutes, until the cheese is melted and delicious and the sauce is bubbling.

Green Butterbean Mac & Fibre Cheese

Dorling Kindersley: Clare Winfield

‘Made with whole-wheat macaroni, a blend of butterbeans, and healthy greens, this recipe boosts fibre without compromising the classic cheesy flavour you’d expect from such a guaranteed family favourite. It’s delicious proof that comfort food can still be wonderfully nutritious.’

• Serves 4 

• Prep 10 mins 

• Cook 20 mins

Nutritional info per serving

• Fibre 18g

• Protein 34g

• Plant Points 4.75

Ingredients:

• 150g (5 1⁄2oz) cavolo nero, kale, or spinach, stems removed as necessary

• 300g (10 1⁄2oz) whole-wheat macaroni

• 2 tbsp olive or rapeseed oil

• 1 large leek, sliced

• 2 garlic cloves, sliced

• 2 x 400g (14oz) cans butter (lima) beans

• 1⁄4 nutmeg, grated

• 150g (5 1⁄2oz) Cheddar, Red Leicester, Gouda, and/or Gruyère (ideally a mixture), grated (shredded)

• 75g (2 1⁄2oz) Parmesan (or vegan substitute), grated

• Sea salt and freshly ground black pepper

Method:

1. Bring a pan of salted water to the boil and cook the green leaves for 5–6 minutes until tender. Scoop them out of the water into a large blender. Add the macaroni to the boiling water and cook according to the packet instructions until al dente. Drain, reserving a cupful of the cooking water.

2. While the pasta is cooking, warm the oil in a pan over a medium heat and fry the leek and garlic for 5–7 minutes, until softened and beginning to colour.

3. Reserve 120g (4 1⁄4oz) of the beans, then transfer the rest, including their liquid, to the blender with the greens. Add the nutmeg and plenty of salt and pepper and blitz until you have a completely smooth, vibrant green sauce. Pour the sauce into a baking dish.

4. Heat your grill (broiler) to medium. Combine the Cheddar and/or other cheeses with the Parmesan and set aside. Stir the drained pasta into the baking dish along with all but 2 big handfuls of the mixed cheeses. Tip in the reserved beans and the cooked leek and garlic mixture, then stir well to combine, adding a few splashes of cooking water until the mixture reaches your desired consistency. Scatter over the reserved cheese mixture.

5. While the mixture is still hot, place the dish under the grill for 4–6 minutes, until the cheese is melted and delicious and the sauce is bubbling.