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No.9 - Vegetable & Bean Ragout

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In the second in our series of 10 top meals for distance runners, we give you a healthy vegetarian option with plenty of carbohydrates and protein.


Vegetable & Bean Ragout with brown rice and steamed greens

This ragout is packed full of veggies and high-fibre beans providing the body with a bountiful source of carbohydrates and protein.

It is an excellent way to add extra veggies into your diet and the benefits are plentiful.

Sweet potato, carrot, pumpkin, red capsicum and kale provides a rich source of vitamin A in the form of beta-carotene     which is a powerful antioxidant (oxidation within the body can start a chain reaction leading to cell damage).

Red capsicum, pumpkin, broccoli provide an excellent source of vitamin C another much needed antioxidant which may subsequently reduce muscle soreness (great for recovery). Remember to cook lightly to retain more Vitamin C.

Broccoli, bok choy and kale are great sources of vitamin K which helps support bone strength and health. As well as       being good sources of iron so important for energy levels.

Beans are a Low GI food that are an excellent plant source of iron (good for runners, as deficiency can lead to fatigue), zinc, fibre and folate and low in fat.

Vegetable & Bean Ragout with brown rice and steamed greens

Serves 4-6

Ingredients

2 tsp Olive oil     ½ tsp grated fresh ginger   50g diced onion       50g diced carrot 150g diced sweet potato                 50g diced red capsicum             50g diced pumpkin  50g diced eggplant       60g diced zucchini   30g sliced leek         1 clove garlic (crushed)       2x400g cans FourBeanMix (salt reduced)   50g shredded kale    5g smoked paprika         5g ground cumin 2g turmeric   1tablespoon chopped parsley    Salt and pepper to taste   Steamed brown rice to serve, Steamed broccoli, baby bok choy and snowpeas to serve

Step 1: Heat oil in a large saucepan, add onion and carrot and sauté for 2-3 minutes.

Step 2: Add sweet potato, pumpkin and continue to sauté for a further 3 minutes.

Step 3: Add the smoked paprika, ground cumin and turmeric. Allow spices to coat vegetables before adding red capsicum, eggplant, zucchini, leek, garlic and drained Bean Mix.

Step 4: After a few minutes add 300ml of water and bring to the boil, then reduce heat to medium-low and simmer for 20 minutes or until all vegetables are tender.

Step 5: Lastly stir in kale and parsley, season to taste and serve with brown rice and steamed greens.

Tips for runners:

A better choice of rice is brown rice, which provides a greater source of several B group vitamins (all important with energy production) and many minerals such as manganese, selenium, copper and magnesium. Brown rice is also lower GI than refined white rice.

Anti-inflammatory properties are gained with the inclusion of some herbs and spices. This is true especially with, ginger, turmeric and garlic, much needed after a solid training session. Add herbs at end of cooking or as a garnish.

In the week leading up to your big race avoid overly spicy and high-fibre foods as they may lead to gastrointestinal issues and discomfort during your race. 

Short on time? 

Dineamic has their own version of the Vegetable Bean Ragout, a completely vegan dish, packed full of wholesome vegetables and Dineamic’s blend of brown and white rice. 

To order, click here