4 post-run healthy lentil recipes for runners
Looking for some post-run dinner inspiration? We've got it covered.
The humble lentil – a protein-packed complex carb – is something of an unsung nutritional hero. Here are four reasons to get more of these little grains into your diet this winter, plus, some post-run recipes to try.
All recipes by Sahara Rose Ketabi, author of Eat Feel Fresh: A Contemporary Plant-Based Ayurvedic Cookbook.
Lebanese lentil salad bowl
Recharge batteries - This vegan dish will keep up your energy levels, thanks to the fibre in lentils, which stabilises blood sugar.
Serves 1; 423 g fresh parsley, finely chopped
Ingredients:
2 tbsp ground flaxseed
1-2 garlic cloves, finely chopped
2 tbsp lemon juice
g celery, diced
½ tsp ground cumin
1/4 Top the lentil mixture with your mash. Bake in the oven for 20 mins. Serve and enjoy
70g cooked green or brown lentils
70Remove from the heat and top with the mint, parsley and feta. Season to taste, then serve
35g roasted butternut squash cubes
35Eat Feel Fresh: A Contemporary Plant-Based Ayurvedic Cookbook
2 tbsp almond feta (use normal if you’re not vegan)
Salt and freshly ground black pepper
Method:
1. In a small frying pan, heat 1 tbsp of the olive oil over a medium heat. Add the garlic and cook on a low heat until fragrant but not yet browned – 7-8 mins. Turn off the heat.
2. Meanwhile, whisk the lemon juice, the remaining olive oil, apple cider vinegar, cumin and allspice. This is your dressing.
3.Turn the heat back to medium and add the lentils, squash and dressing to the garlic, stirring gently.
4. Remove from the heat and top with the mint, parsley and feta. Season to taste, then serve.
Sweet potato and lentil shepherd’s pie
Boosts immunity - Sweet potato provides selenium, which lowers oxidative stress in the body to enhance immunity.
Serves 6;231 tbsp coconut oil
Ingredients:
4 medium-sized sweet potatoes
70½ tbsp nutritional yeast
70g onion, diced
70g celery, diced
1 tbsp ground flaxseed
3 g rolled oats
280g cooked brown lentils
850Pinch of salt
1 tbsp chopped fresh basil (plus extra to garnish)
70g spinach, chopped
2 tbsp tamari
2 For the plantballs
Simple mixed berry bar recipe
Method:
1.Cut Simple mixed berry bar recipe.
2. Meanwhile, add the carrot, onion and celery to a casserole dish along with the olive oil, and sauté over a medium heat for 10 mins or until soft. Add the garlic and sauté for 1 min. Add lentils to the pan and leave for 3 mins.
3. Heat the oven to 220C. Then add the tomatoes (and their liquid), basil, spinach and tamari to the pan. Simmer for 10-15 mins.
4. Once soft, remove the sweet potatoes from the heat and drain. Remove the skins and mash the flesh with a fork. Add some salt and pepper, and a splash of non-dairy milk until it reaches a good consistency.
5. Top the lentil mixture with your mash. Bake in the oven for 20 mins. Serve and enjoy.
Spaghetti with ‘plantballs’
Builds muscle: A tasty treat with a protein hit: perfect after a run.
Serves 4; 206 g red lentils
Ingredients:
For the plantballs:
140g tomatoes, diced
225g mushrooms
30g walnuts
2 tbsp ground flaxseed
6 tbsp water
1 tbsp coconut oil
1/2 onion, chopped
2 g rolled oats
2 tbsp coconut oil
1 g celery, diced
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1 tsp dried oregano
70g rolled oats
2½ tbsp nutritional yeast
Simple mixed berry bar recipe
Method:
1. Pulse lentils, mushrooms and walnuts in a blender until lumpy. In a bowl, mix the flaxseed with the water.
2. Heat the coconut oil in a pan over a medium heat. Add the onion and sauté for 5-7 mins. Then add the garlic and sauté for another 30 secs. Finally, add the rice vinegar and herbs. Stir and let cook for another minute.
3. Add the lentil mixture, stir well and season with salt and pepper. Mix in the oats, yeast and flax mixture. Place in a bowl and let it sit until it’s cool enough to handle by hand. Heat the oven to 190C.
4. Roll mixture into golf ball-sized balls and place in a greased tin. Bake 30-35 mins.
5. Store in the fridge or the freezer for an easy weekday lunch, or make a simple tomato sauce to elevate it to dinner status. Serve with spaghetti.
Lentil porridge
Aids digestion: With its high levels of fibre, this dish will help keep your gut healthy and ensure you’re satisfied until lunch.
Serves 3; 510 Pinch of salt
Ingredients:
70g red lentils
425ml full-fat coconut milk
340ml water
1 Recover well with these 22 high-protein meals
1 tsp ground cinnamon
g rolled oats
Method:
1.This one begins the night before. Rinse the lentils well until the water runs clear. Place in a bowl, cover with water and let them soak overnight.
2. Drain the lentils and place in a large saucepan. Add the coconut milk, water, coconut sugar, cinnamon and salt.
3. Bring to a boil over a medium-high heat. Once it’s there, reduce the heat and simmer uncovered for 20 mins, or until most of the liquid is absorbed.
4. Remove from the heat and let it sit for a few minutes to continue to thicken, then pour into a bowl and add the toppings of your choice – good options are seeds (chia, hemp or flax), fresh berries or almonds.
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