This whole food, plant-based chilli is packed with lentils, beans, beetroot and an assortment of other nutritious vegetables.
Perfect for a post workout meal, thanks to the high protein beans and lentils, and importantly high in iron lentils and beetroot.
To ensure maximum iron absorption, this recipe includes a selection of vitamin C rich vegetables.
Additional benefit — beetroot contains high concentrations of nitrates and studies have shown that when consumed, nitrates can have a positive impact on athletic performance.
How does this happen? The body converts the nitrates into nitric oxide, which then dilates blood vessels. Once this occurs it results in improved oxygen delivery to muscles. Therefore if your muscles can obtain more oxygen, you may be able to perform at a certain level of intensity for a prolonged period of time.
Recipe serves: 3 people, each serving provides 15g protein, 30g carbohydrate, 4g fat (of which 1g saturates), 10g fibre and 0.3g salt.
– 2 tbsp extra virgin olive oil
– 175g/6oz dried green lentils (alternatively, 1 can of cooked lentils)
– 1 can kidney beans, drained
– 1 large onion, finely chopped
– 1 red pepper, chopped
– 1 green pepper, chopped
– 2 beetroot’s, chopped
– 1 courgettes, chopped
– 2 carrots, peeled and chopped
– 100g/4oz garden peas
– 2 x 400g/14oz cans chopped tomatoes (drain excess liquid from 1 can)
– 2 tsp chilli powder
– 1 tsp cayenne pepper
Serve with either 1/2 cup of cooked brown rice or 1 jacket potato per person.
Step 1. Before beginning to cook place the dried green lentils in a large bowl and add boiling water. Leave to soak for 30 minutes, and then drain.
Step 2. Heat the olive oil in a large pan, add the chopped onion and raw carrots, cook for 5 minutes before adding the chopped peppers and cook for a further 5 minutes, stirring all the time.
Step 3. Add the chopped courgette, and both chopped beetroots, and stir for 2 minutes.
Step 4. Finally add the green lentils, chilli powder, cayenne pepper, chopped tomatoes and garden peas. Stir and bring the juice from the chopped tomatoes to a boil. Simmer for 15 minutes and add the cooked kidney bean and simmer for 5 more minutes.
Step 5. Serve with either cooked brown rice or 1 jacket potato.
*Brown rice will take 30 minutes to boil or alternatively jacket potatoes will take 50 minutes to cook in the oven.