This newly published cookbook by Hugh Fearnley-Whittingstall shows us how to turn 12 everyday vegetables into 100 joyful, health-boosting recipes.
As a society, our diets are now seriously lacking in fibre, a problem which goes right to the heart of the health crisis, not just in the UK but all over the western world. This health crisis, marked by soaring rates of obesity and illnesses like diabetes, cancer and heart disease, can very reasonably, and not unhelpfully, be described as a fibre crisis. And perhaps unsurprisingly, the best way to address the fibre crisis is with a fibre solution. The moment we begin to increase the fibre in our diets, we also begin to improve our health outcomes across a whole range of diet-related illnesses.
High Fibre Heroes starts with a fascinating introduction by gut-health professor Tim Spector, who explains the science behind the fibre-revolution, and how eating more plants can only be of benefit to your ‘good’ microbes and your long-term health. So because of this science Hugh is on a mission to help us eat more fibre and he wants to do that in the simplest, most effective and most delicious way possible. In High Fibre Heroes, the king of veg celebrates 12 of the most inexpensive, recognisable, versatile and readily available plant superstars in the UK, that will help you boost your fibre count and hit your 30 plants a week in no time at all. Many of us aren’t getting enough fibre in our diets, but Hugh shows us how simple – and delicious – it can be with 100 easy recipes (beautifully photographed) all celebrating these 12 veg heroes: Peas – Carrots – Cabbage – Tinned beans – Cauliflower – Leeks – Mushrooms – Tomatoes – Lentils – Spinach – Sweetcorn – Broccoli
Getting the most out of these 12 plant superstars doesn’t need to be complicated – many of the recipes use only one pan and can be on the table within half an hour. In this book, Hugh gets the very best out of these often-underestimated veggies, this is food that’s good for you and for the planet, too.
High Fibre Heroes is published by Bloomsbury at £26 for a hardback.
Here are a few recipes to whet your appetite:
Leek and Fennel Bruschetta
“The alchemy that occurs as leek and fennel slowly cook down together is very special, making this a maximum bang-for-your-buck quick snack meal.”
Plant count 8: Fibre count 12g: Serves 2 as a light meal, 4 as a snack or part of a sharing spread: Ready in 30 minutes
1 large or 2 small leeks (about 300g trimmed weight)
1 large or 2 small fennel bulbs
2 tbsp olive oil
1 garlic clove, chopped (plus another, halved, to rub the toast if you like)
Finely grated zest of 1 lemon and a good squeeze of juice
2 large or 4 small slices of wholegrain sourdough
Sea salt and black pepper
To finish
Extra virgin olive oil, to trickle
1 tbsp pumpkin seeds
12 olives, pitted and roughly chopped (optional)
A handful of parsley, chopped (optional)
Clean the leek(s) and slice thinly into roughly 5mm thick slices. Trim the fennel bulb(s), saving any feathery fronds, then quarter and slice each quarter thinly.
Heat the olive oil in a large frying pan over a medium heat. Add the leek and fennel slices and season well with salt and pepper. When everything is sizzling nicely, turn down the heat a little and sweat gently for 10–15 minutes, stirring regularly, until the veg is very tender and the leek has lost any squeakiness. Add the chopped garlic and lemon zest and cook for a few more minutes.
Meanwhile, toast the sourdough slices, then rub with the cut garlic clove, if using, and trickle with a little extra virgin olive oil.
Take the frying pan off the heat and add a good squeeze of lemon juice. Taste and add more salt and/or pepper if needed.
Heap the leek and fennel mixture onto the toasted sourdough. Trickle over a little more extra virgin oil and scatter with the pumpkin seeds, olives and/or chopped parsley, if using, or all three chopped together and mixed with a little olive oil – as a kind of tapenade. Finish with any saved fennel fronds, torn into little sprigs.
Fried Rice with Peas, Soy and Sesame
“This simple main course is very customisable. The key things are the onion and the soy/sesame/bouillon mix, which brings lots of savoury flavour. You can then use pretty much any veg you like (see below). If your brown rice is a bit clumpy in places, break it up with a fork before adding it to the pan.”
Plant count 8: Fibre count 7g: Serves 2: Ready in 25 minutes
2 tbsp rapeseed oil
1 medium onion, quartered and sliced
About 75g extra-firm tofu
1 tbsp soy sauce or tamari, plus a little more to serve
1 tbsp toasted sesame oil
1 tsp vegetable bouillon powder (or ¼ veg stock cube, crumbled)
1 small garlic clove, grated
1–2cm piece of fresh ginger, grated (optional)
100g frozen peas
A couple of handfuls of roughly shredded de-stalked kale, cabbage greens, spinach or pak choi (or a mix)
300g cooked brown rice
To finish
2–3 tsp sesame seeds
A handful of coriander and/or mint leaves, chopped (optional)
Heat the rapeseed oil in a large, wide frying pan over a medium heat. Add the onion and fry for about 10 minutes until softened, stirring from time to time.
Meanwhile, cut the tofu into roughly 1cm cubes. Whisk the soy/tamari, sesame oil and bouillon powder (or stock cube) together in a small bowl.
Add the grated garlic to the onion with the ginger, if using, and cook for another minute, stirring often.
Add the tofu cubes to the pan and cook for another few minutes, stirring frequently.
Add the frozen peas and cook for 2–3 minutes until defrosted, then add the shredded greens and cook for a few minutes more until they are starting to wilt.
Add the soy, sesame and bouillon mix, stir and cook until most of the liquid has evaporated (less than a minute).
Add the cooked rice, stir it through, then cover the pan and cook for 3–4 minutes, stirring now and then, to get the heat into the rice and make sure everything is piping hot.
Serve straight away, with a scattering of sesame seeds and herbs, if using. Add a little more soy sauce/tamari at the table if you like.
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“A handful of mushrooms, chopped fairly small, is a lovely addition. Toss them into the softened onion and cook for a few minutes before adding the garlic and ginger.
Instead of kale or greens, use Tenderstem or purple sprouting broccoli, or green beans – all of these need a little more cooking than leafy greens, so chop into 2cm lengths, slicing broccoli stems lengthways if thick, and add to the softened onion. Cook for a couple of minutes before adding the garlic and ginger.”
Broccoli and Squeak
“This is a winning way to use leftover cooked potatoes – baked, boiled or roast – combining them with fried onion, freshly steamed broccoli and a pleasing hit of garlic and spice. You’ll need a good non-stick pan to get things richly browned but not actually burnt.|
Plant count 6: Fibre count 14g: Serves 2 as a main, 4 as a side: Ready in 40 minutes
4 tbsp olive or rapeseed oil
1 onion, quartered and sliced
2 garlic cloves, sliced
1 tbsp curry paste or powder, or a good pinch of dried chilli flakes or chopped fresh chilli (optional)
1 small head of broccoli (about 300g), trimmed and cut into 3–4cm pieces, stalk and all
About 400g leftover cooked potato
A generous squeeze of lemon juice
Sea salt and black pepper
Heat 2 tbsp oil in a large frying pan (about 28cm) that has a lid, over a medium heat. Add the onion with a good pinch each of salt and pepper and stir well. Once the onion is sizzling, lower the heat and cover the pan. Let the onion sweat, stirring now and again, for about 10 minutes.
Stir in the garlic and curry paste/powder or chilli, if using, and cook for another couple of minutes.
Add the broccoli to the pan and stir well, then add 3 tbsp water. Cover and let the broccoli steam for about 3–4 minutes, shaking the pan now and then, or until all the water is evaporated. Remove the lid and cook for a further 3 minutes, stirring as the broccoli and onion start to colour.
Clear a space in the middle of the frying pan and spoon in the remaining 2 tbsp oil. If the potatoes are still whole, crush them with your hands before adding to the oil. Stir to mix the potatoes with the broccoli and onion.
Now turn up the heat a little and fry the mixture to heat the potatoes thoroughly and get some colour on everything. Don’t stir constantly or this will never happen! Instead, leave the mixture for a minute or two, then toss or stir and leave for another minute or two. Keep going for 8–10 minutes until the veg are rich golden brown in places.
Season with a good squeeze of lemon juice, a pinch more salt and a twist of pepper, and serve straight away.
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“You can use any broccoli here: Tenderstem, purple sprouting, etc. This also works nicely as a simple side dish without the potatoes.
Omni/VBNV options: You can add any leftover cooked meat or fish that you have, cutting or tearing it into small pieces and stirring it in with the potatoes. The dish is excellent with a fried or poached egg, too.”
