Fiber-Rich Indian Vegetables & Everyday Recipes
Indian kitchens are naturally packed with fiber-rich vegetables. This guide covers kid-friendly veggies, South Indian high-fiber options, and recipes like oats dosa, poha, sabzi, and khichdi. Plus, how NutriMix can help picky eaters meet daily fibre needs
Indian kitchens are packed with vegetables and simple homemade recipes that naturally provide high dietary fiber. These foods support smooth digestion, prevent constipation, and keep kids fuller for longer. From classic sabzis to dosa variations, here’s a practical guide to fiber rich Indian vegetables and recipes your family can eat daily.
Best Fiber-Rich Indian Vegetables
Bottle gourd, beans, green peas, sweet potato, broccoli, carrot, beetroot, cabbage, drumstick, banana stem, ash gourd.
If your child doesn’t enjoy vegetables or millets, Little Joys NutriMix (ragi + bajra) can supplement fibre intake in a neutral, fuss-free way.
High-Fiber Indian Vegetables
Indian households already use some of the best fibre-rich vegetables for kids and adults. These are everyday options you can rotate across meals:
1. Bottle Gourd (Lauki)
Light, hydrating, and soothing for digestion. Perfect for soups and dal preparations.
2. French Beans
Easy to add to pulao, stir-fries, and oat dishes. Rich in fibre and B vitamins.
3. Green Peas
One of the highest-fibre vegetables you can include in tikkis, parathas, or poha.
4. Sweet Potato (Shakarkandi)
Naturally sweet, nutrient-rich, and great for toddlers. Works well in chaat, fries, or mashed form.
5. Broccoli
High in fibre, vitamins, and antioxidants. Ideal for stir-fries or mixed sabzis.
6. Carrot
Simple, budget-friendly, and fibre-dense. Use in porridge, sabzi, parathas, or salads.
7. Beetroot
Excellent for digestion, skin health, and energy. Easily added to cutlets or rotis.
8. Cabbage
Mild flavour, quick to cook, and a good source of fibre.
Nutrimix by Little Joys with Ragi-Bajra
If your child doesn't eat these, you can try Nutrimix by Little Joys
🛡️Boosts immunity with superfoods like ragi & bajra and 23 vitamins & minerals.
🦴 Calcium to help build strong bones and DHA (Omega3) for brain development.
🚫 No refined sugar or maltodextrin. Naturally sweetened with dates and jaggery.
⬆️ Height growth with plant-based protein sources like moong dal, peas & brown rice.
South Indian Fibre-Rich Vegetables
- Drumstick (Moringa)
- Banana Stem
- Ash Gourd
- Snake Gourd
- Pumpkin
These vegetables feature in sambars, kootu, thoran, and poriyal-making South Indian cuisine one of the richest sources of fibre foods.
Kid-Friendly Fibre Veg List
Carrot, peas, sweet potato, beetroot, lauki, beans, broccoli. For kids who dislike vegetables or millet dishes, a small serving of Little Joys NutriMix mixed into porridge, milk or dosa batter can help maintain protein intake consistently.
Fiber-Rich Indian Recipes (Simple, Everyday)
These recipes are daily staples across Indian homes and naturally fit a fibre-rich diet.
1. Mixed Vegetable Sabzi
A mix of peas, beans, carrots, and cabbage cooked with spices. Quick, nutritious, and compatible with chapati or rice.
2. Moong Dal Khichdi
Soft, wholesome, and fibre-filled when cooked with vegetables like spinach, carrots, or bottle gourd.
3. Oats Dosa
A high-fibre twist to traditional dosa; combines oats, curd, and spices. Great breakfast for kids.
4. Vegetable Poha
Flattened rice with peas, carrots, and beans-one of the simplest fiber food Indian breakfast options.
5. Ragi Dosa / Ragi Uttapam
Millet-based and rich in fibre. (Note: If your child doesn’t enjoy ragi, Little Joys NutriMix has ragi, bajra and vitamins and minerals in a subtle-tasting blend that mixes easily with daily meals.)
6. Chole / Rajma
High-fibre legumes cooked with tomatoes and spices. Excellent for lunch or dinner.
Nutrimix by Little Joys with Ragi-Bajra
If your child doesn't eat these, you can try Nutrimix by Little Joys
🛡️Boosts immunity with superfoods like ragi & bajra and 23 vitamins & minerals.
🦴 Calcium to help build strong bones and DHA (Omega3) for brain development.
🚫 No refined sugar or maltodextrin. Naturally sweetened with dates and jaggery.
⬆️ Height growth with plant-based protein sources like moong dal, peas & brown rice.
Popular Fiber-Rich Items People Search For
Shakarkandi Chaat
A sweet potato-based chaat mixed with lemon and spices. High in fibre, vitamin A, and great for kids who like mildly sweet foods.
Fibre-Rich Food Items (Quick List)
These are versatile staples found in almost all Indian pantries:
- Oats
- Ragi
- Bajra
- Chana
- Green peas
- Broccoli
- Beetroot
- Fruits like guava & papaya
Fiber Items (Simple Everyday Options)
Foods you can mix into daily meals without recipes:
- Roasted chana
- Makhana
- Carrot sticks
- Apple slices
- Cooked beans
Steamed sweet potato
Everyday Indian High-Fiber Plate
Vegetable sabzi + dal + roti (wheat or multigrain) + salad + fruit + optional oats or ragi-based dish. If millet-based recipes are challenging for your child, Little Joys NutriMix blends into milk, rotis, porridges, or dosa batter without affecting taste.
Final Takeaway
Fiber-rich vegetables and simple Indian recipes make meeting daily fibre needs surprisingly easy. Whether it’s lauki sabzi, oats dosa, mixed vegetable poha, or a bowl of rajma, Indian food naturally supports gut health and digestion. And for kids who struggle with vegetables or millet flavours, Little Joys NutriMix offers a gentle, balanced way to maintain fibre and protein intake through everyday meals.