Sarah Pound’s high-fibre hack for the perfect nacho night

Fibre isn’t just for breakfast cereals or boring health foods; it’s one of the most vital nutrients in your diet, and getting enough of it doesn’t have to be a chore. These recipes put fibre front and centre, offering quick, family-friendly meals packed with natural goodness.

Beyond keeping your digestion running smoothly, fibre helps stabilise blood sugar, supports heart health and maintains healthy cholesterol. It even plays a key role in supporting your gut microbiome while keeping you fuller for longer.

Boosting your intake of it is an easy way to improve your overall health without overcomplicating your weeknight routine. From beans and lentils to vibrant vegetables, whole grains and seeds, these dishes prove that fibre-rich meals are satisfying, delicious and completely fuss-free.

Whether you’re feeding a busy family or simply want something nourishing, you won’t have to miss out on flavour to feel your best.

Loaded double-bean nachos with fresh pico de gallo

This vibrant, plant-powered take on a classic proves that comfort food can be a nutritional powerhouse. By letting protein-rich beans do the heavy lifting, you get all the gooey, melted satisfaction of traditional nachos with a significant fibre boost. It’s an easy way to turn a fun Friday night dinner into a wholesome win.

INGREDIENTS

• 1-2 tbsp extra virgin olive oil
• 1 large brown onion, finely chopped
• 2 garlic cloves, finely chopped
• 1-2 tbsp Mexican spice blend
• 400g can black beans, drained and rinsed
• 400g can kidney beans, drained and rinsed
• ½ -¾ cup vegetable stock
• sea salt and cracked black pepper
• large bag corn chips
• 250g (about 2 cups) Mexican blend grated cheese

Pico de gallo

• 2 to 3 tomatoes, finely chopped
• ½ small red onion, very finely diced
• small handful coriander leaves, finely chopped
• juice of 1 lime
• sea salt

To serve

• Greek yoghurt
• 1-2 avocados, sliced
• fresh jalapeno, finely chopped
• extra coriander leaves
• lime wedges

METHOD

1. Preheat the oven to 170C fan forced (190C conventional).
2. Heat a generous drizzle of olive oil in a large frying pan over medium heat. Saute the onion for 4-5 minutes, stirring occasionally, until soft and translucent. Stir in the garlic and Mexican spices for 30 seconds until fragrant.
3. Add the black beans, kidney beans and ½ cup of vegetable stock. Season with salt and pepper, then simmer gently for 5-7 minutes, stirring occasionally, until the mixture thickens into a light sauce. If it looks too dry, add the remaining stock. Remove from the heat.
4. Spread half the corn chips over the base of a large roasting dish. Spoon over half the bean mixture and a generous handful of cheese. Repeat with the remaining chips, beans and cheese. This double-layering ensures every chip gets a bit of the action.
5. Bake for 15-20 minutes until the cheese is melted, bubbling and lightly golden. While the nachos are in the oven, combine all the pico de gallo ingredients in a small bowl. Toss well and adjust the salt to taste.
6. Let the nachos rest for a minute out of the oven to firm up slightly. Top with dollops of Greek yoghurt, the fresh pico de gallo, avocado slices, jalapeno and coriander. Serve immediately straight from the dish with lime wedges for squeezing.

Serves 6-8

Note: Mexican-blend grated cheese is a mixture of mild, quick-melting cheeses such as mozzarella, red cheddar and colby. It is available in supermarkets.

Sticky ginger beef bowls with smashed cucumber salad

Quick, flavourful and family-approved. This fuss-free weeknight meal packs 10g of fibre into every serve, making it easy to eat well on even the busiest evenings.

INGREDIENTS

• 1 cup brown rice
• ½ tsp salt
• 1 tbsp extra virgin olive oil
• 500g lean beef mince
• 1 tsp grated ginger
• 1 garlic clove, finely chopped
• 2 tbsp soy sauce
• 1–2 tbsp sweet chilli sauce
• 1-2 tbsp toasted sesame seeds, to serve

Spicy smashed cucumber salad

• 2 large Lebanese cucumbers
• 2½ cups edamame beans, thawed
• ½ cup roasted peanuts, roughly chopped
• 1 red chilli, finely chopped (optional)
• ½ cup coriander leaves
• ½ cup mint leaves

Sesame-lime dressing

• 2 tbsp rice wine vinegar
• 1 tsp sesame oil
• 1 tsp pure maple syrup
• juice of ½ lime

METHOD

1. Rinse the rice under cold water. Combine the rice, 2½ cups of water and salt in a saucepan. Bring to a boil, then reduce the heat to low, cover and simmer for 30-35 minutes until tender and the water is absorbed. Fluff with a fork and set aside.
2. Cut the cucumbers lengthwise into thick batons. Using the flat side of a knife, lightly smash them to help absorb the dressing, then place them in a large bowl. Add the edamame, peanuts, chilli (if using), coriander and mint.
3. To make the sesame-lime dressing, combine the vinegar, sesame oil, maple syrup and lime juice in a small bowl or lidded jar. Combine the dressing with the cucumber salad, tossing to coat. Refrigerate until ready to serve.
4. To brown the beef, heat the olive oil in a large frying pan over medium-high heat. Add the mince and cook for about 5 minutes, breaking it up with a wooden spoon until browned. Add the ginger and garlic, cooking for a further 2 minutes until fragrant.
5. Stir the soy and sweet chilli sauces through the beef and cook for another 2–3 minutes to glaze. Divide the rice between bowls, top with the beef, and spoon over the smashed cucumber salad. Sprinkle each dish with sesame seeds to serve.

Serves 4

Zesty one-pot lemon chicken and white beans

This one-pot wonder is a lifesaver on crazy-busy weeknights. It has everything I love – tender chicken, creamy cannellini beans and fresh vegies – tucked into one pan for minimal washing up. Plus, with 11g of fibre per serve, it’s a hearty, nourishing meal that everyone will love. A simple garden salad would make a lovely addition.

INGREDIENTS

• 4 chicken breasts
• 1 tbsp extra virgin olive oil
• 1 tsp lemon pepper (or Tuscan chicken seasoning)
• 1 brown onion, finely chopped
• 2 garlic cloves, finely chopped
• 2 x 400g cans cannellini beans, drained and rinsed
• 125m (½ cup) chicken stock
• 1 green zucchini, thinly sliced
• 175g (1 cup) cherry tomatoes, halved
• zest of 1 lemon
• 100g (1 cup) green beans, chopped
• 2 handfuls baby spinach
• juice of ½ lemon
• 50g (½ cup) parmesan cheese, freshly grated
• small handful fresh basil leaves, roughly chopped
• sea salt and cracked black pepper

METHOD

1. Rub the chicken breasts with olive oil and seasoning.
2. Heat a large, deep-frying pan over medium-high heat. Add the chicken and cook for 3-4 minutes on each side until golden. Don’t crowd the pan – work in two batches if necessary. Transfer the chicken to a plate and set aside; it’ll finish cooking in the sauce later.
3. In the same pan, add the onion and cook for 2-3 minutes until softened. Stir in the garlic and cook for another minute until fragrant.
4. Add the cannellini beans, chicken stock, zucchini, halved cherry tomatoes and lemon zest. Bring to a gentle simmer, cover with a lid, and cook for 5-8 minutes.
5. Return the chicken and any resting juices to the pan, then stir through the green beans. Cover and simmer for 2 minutes until the chicken is cooked through and the beans are just tender.
6. Remove from the heat. Stir through the spinach, lemon juice and parmesan. Taste and adjust the seasoning with sea salt and cracked black pepper. Sprinkle with basil before serving.

Serves 4