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5 Day Fibre

5 delicious lunches, 5 high fibre dinners, one simple shopping list and a more colourful week ahead. I created this 5 day plan for those weeks when you're trying to add more fibre to your meals. Easy plant-based dinners packed with beans, vegetables, grains, colour and flavour, plus one simple shopping list to make the week feel a little more organised.

The recipes

Jacket Potatoes Boats with Harissa Beans from The Vegan Air Fryer

Crispy jacket potatoes with a perfect crispy skin, fluffy centre, and homemade harissa beans piled on top, so simple, but genuinely so good. The air fryer gets that skin properly crackling in a fraction of the time an oven takes, while the inside stays soft and fluffy. The beans are the real star here, warm, spiced, a little smoky from the harissa, and rich enough to turn a simple jacket potato into a proper meal. Finished with a dollop of something creamy and fresh herbs, it’s comfort food that doesn’t take all afternoon. Great for a lazy lunch, or double up the beans and keep some in the fridge for next time.

Prep Time

5 minutes

Total Time

35 minutes

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Baked Mexican Rice with Beans and Greens Topped with Mango Salsa

Baked spiced rice and beans topped with a smoky tomato sauce and topped with a fresh and summery mango salsa - a crowd pleaser of a dish.

Prep Time

15 minutes

Total Time

1 hour

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Gochujang Black Beans on Toast

A super easy lunch or snack made from mostly store cupboard ingredients, but packs a flavour punch. If you've got some black beans (or your pulse of choice), you can transform them with a big dollop of gochujang. If you havent tried it this tasty Korean chilli paste before it's a brillant flavour bomb to keep in the fridge. The tasty spicy beans take minutes to make, and paired with a big dollop of hummus and kimchi on toast - this make a healthy and very delcious meal. Enjoy, love, Niki x

Prep Time

10 minutes

Total Time

21 minutes

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Smoky Lentils with Harissa Roast Cauliflower & Aubergine

A nourishing, comforting and absolutely delicious bowl of smoky lentils topped with harissa roast cauliflower and aubergine. Sure to be a family favourite.

Prep Time

25 minutes

Total Time

1 hr 10 mins

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My Beans & Greens Souper-dupa Winter Warmer

A delicious and super wholesome soup packed full of beans, lentils, greens, and spices. A perfect winter warmer to keep you cosy, and healthy.

Prep Time

10 minutes

Total Time

30 minutes

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Smoky Lentil & Walnut Bolognese with Crispy Roast Potatoes

This lovely bolognese has red lentils, toasted walnuts, mushrooms and smoky flavours - packing an Unami punch. Served with crispy potatoes - yum!

Prep Time

20 minutes

Total Time

1 hr 20 mins

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Harissa Tomato Chickpeas with Whipped Lemon Tahini

Saucy, creamy, a little spicy, and SO good This is one of my saucy bean recipes - the kind of thing that’s just as brilliant piled onto sourdough for lunch as it is served up in a big bowl for dinner. Harissa and sun-dried tomato purée cooked properly in the oil first (don’t skip this bit, it’s what makes everything deep and rich), then tinned tomatoes and chickpeas simmered down until thick, glossy, and properly saucy. The whipped lemon tahini is the part people always ask about - it looks completely wrong halfway through whisking, seized up and grainy, and then suddenly turns pale, smooth and beautifully creamy. Trust the process. And with around 20g protein and 16g fibre per serving, this is every bit as satisfying as it is delicious - one you’ll come back to again and again. Full recipe below 👇

Prep Time

10 minutes

Total Time

38 minutes

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Roast Squash with Lentil Ragu

A hearty and wholesome lentil ragu with roast squash cooked in less time and crispier than in a standard oven. Slicing long the squash makes it look attractive and also helps with the cooking process. The final step of adding back to the air fryer and topping with cheese is optional but very delicious. Tip - Cooked in a large air fryer here. If cooked in a smaller version you may beed to cook the squash in batches.

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Creamy Bean & Mushroom Rainbow Bowl

Putting some colour on your plate this January with a gorgeous creamy bean & mushroom bowl with colourful roast veg. The creamy dreamy sauce is made from tahini, soy, balsamic and a little coconut milk - YUM!

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Puy Lentil Stew with Winter Veg Mash

This flavour packed, hearty and healthy puy lentil stew is earthy and wholesome. Served on a bed of parsnip and squash mash to make it even more delicious.

Prep Time

30 minutes

Total Time

1 hr 30 mins

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Ingredients

For

4

M

I

Fruit and Vegetables

2 Baking potatoes

1 Large red onion

40 g Asparagus/broccoli/spring greens

3 Spring onions

5 Red onion

1 Mango

1 Lime

4 Onion

0.5 large Aubergine

1 medium Cauliflower

2 cups/300g Cherry tomatoes

0.5 White cabbage

4 Large tomatoes

200 g Spinach

750 g Organic new potatoes

1 Large onion

400 g Mushrooms

1 Red peppers

1 Carrot

8 Garlic cloves

Lemon

2 Lemon juice

2 Small garlic clove

1 Small squash

2 Large carrot

200 g Cherry tomatoes

3 medium Carrots

1 head Broccoli

3 Potatoes

1 Red large onion

200 g Courgette

250 Parsnips

350 g Butternut squash

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