By Islam El-Sakka
Food writer Bettina Campolucci Bordi shares three plant-forward recipes that deliver both high fibre and high protein, addressing a common nutritional gap where fibre is often overlooked in favour of protein.
Mexican Nacho Plate
The dish serves two and provides approximately 14g of protein and 18g of fibre, excluding corn chips. It layers spiced black beans blended with fajita spice mix, mashed avocado with lemon juice, and a fresh salsa of cherry tomatoes, coriander, shallot, and chilli, served with corn chips and lime wedges.
Red Lentil Dhal with Tandoori Chickpeas
This comforting dhal serves two and delivers around 30g of protein and 22g of fibre per serving. It combines leek, garlic, Medjool dates, turmeric, fenugreek seeds, red lentils, coconut milk, and spinach, topped with crispy chickpeas tossed in tandoori spice mix and served with plant yoghurt and toasted sourdough.
Five-Minute Pea Soup with Baji Pancakes
The quick soup serves two with roughly 20g of protein and 20g of fibre. Frozen peas are heated with plant cream and blended smooth, accompanied by spiced pancakes made from red onion, dates, buckwheat flour, curry powder, and bicarbonate of soda, served with plant yoghurt, herbs, and optional hemp hearts.
