Super fuel salads - Women's Running UK

Super fuel salads

Author: Women's Running Magazine

Read Time:   |  June 29, 2016

Think a salad isn’t hearty – or satisfying – enough to tuck into after a run? Think again. These salads are worlds away from the iceberg lettuce and cherry tomato variations you may have in mind – in terms of flavour and nutritional value. Loaded with protein-packed beans and vitamin-rich veggies, and tossed in satiating herbs and spices, these salads will satisfy your taste buds and recharge your batteries.

MIDDLE EASTERN SPICED QUINOA

A rich, simple salad. Make double the amount and take it into the office to be the envy of your desk cluster.

Spiced quinoa

Serves: 2
Prep time: 10 mins

Ingredients

  • 200g (7oz) cooked quinoa, cooled
  • 1 carrot, grated
  • 1 avocado, diced
  • 100g (3 1/2 oz) cooked edamame beans
  • 2 tbsp pistachios, chopped
  • 6 dried apricots, chopped
  • Salt and freshly ground black pepper

Dressing

  • 3 tbsp olive oil
  • 1 tbsp pomegranate molasses
  • 1 tbsp lemon juice
  • A pinch of sumac
  • 1 tbsp chopped fresh dill and mint

Method

  1. Mix the salad ingredients together in a bowl.
  2. Whisk together the dressing and toss it with the salad. Season well.

Tip

To cook quinoa well:

  • Always rinse in lots of cold water and drain well.
  • Leave to dry for about 10 minutes.
  • Toast quinoa first in a little oil over a medium heat before adding the liquid.
  • Add 1.5 parts liquid to 1 part quinoa.
  • Chicken or veg stock can be used.
  • Cook for 15 minutes and leave for 10 before fluffing up.

Nutrition

Nutrition (approx, per serving)

Energy: 622kcal, Protein 15.5g, Carbs 41g, Sugar 16.9g, Fat 45.1g

Suitable for: Wheat free, gluten free, dairy free, vegetarian, vegan

FAGIOLI E TONNO

That’s a tuna and bean salad in Inglaterra-ish. Proper exotic, like. If you can use cooked dried beans the result will be better, but if you’re in a hurry rinsed and drained tinned beans will make a good salad. Pole and line caught tinned tuna is the most ethical option. Save the dolphins.

Fagioli

Serves: 2
Prep time: 10 mins

Ingredients

  • 250g (9oz) cannellini beans, cooked and drained well
  • 120g (4 1/4 oz) tinned tuna, drained
  • 1 red onion, chopped
  • 2 cloves of garlic, crushed
  • 1 tbsp red wine vinegar
  • 2 tbsp olive oil
  • 2 tbsp roughly chopped fresh flat-leaf parsley, plus extra leaves to garnish
  • 2 celery sticks, finely chopped
  • Salt and freshly ground black pepper

Method

  1. Mix all the ingredients together and season well.
  2. Garnish with extra parsley.

Tip

To cook dried cannellini beans:

  • Soak overnight in plenty of cold water.
  • Drain well, then place in a pan and cover with fresh water. Add a few whole cloves of garlic, a sprig of fresh rosemary and a few cherry tomatoes.
  • Bring to the boil, then simmer for about an hour or until just tender. Drain, season well and toss with olive oil.

Nutrition

Nutrition (approx, per serving)

Energy: 349kcal, Protein 27.6g, Carbs 26.8g, Sugar 9.3g, Fat 15.4g

Suitable for Wheat free, gluten free, dairy free

TEMPEH & TOASTED TORTILLA

Tempeh, fermented soy, is a nutritious high-protein staple and it’s easy on your digestion. Itabsorbs flavour really well and makes a welcome change from tofu. (No, sorry, no Tiny Tempeh jokes here. We are stronger than that.)

Tempeh tortilla

Serves: 2
Prep time: 15 mins
Cook time: 10 mins

Ingredients

  • 60g (2 1/4 oz) tempeh, chopped
  • 120g (4 1/4 oz) black beans, drained
  • 100g (3 1/2 oz) cooked edamame beans
  • 1 cooked cob of sweetcorn, kernels removed
  • 1/2 an avocado, chopped
  • 1/2 an orange or red pepper, chopped
  • 2 corn tortillas
  • Salt and freshly ground black pepper

Dressing

  • 3 tbsp olive oil
  • 1 tbsp lime juice
  • 1 red chilli, chopped
  • 1 clove of garlic, crushed
  • 2 tbsp chopped fresh coriander

Method

  1. Heat the oven to 160°C/325°F/ Gas Mark 3.
  2. In a large bowl, mix together all the salad ingredients except the tortillas.
  3. Cut the tortillas into thin strips. Toast in the oven for about 10 minutes until the strips are golden brown and crisp. Remove from the oven and set aside.
  4. While the tortillas are toasting, mix together your dressing ingredients and toss with the salad. Season well and top with the crunchy tortilla strips.

Tip

To cook the fresh corn, boil it for 10 minutes, then slice off the kernels. Alternatively, you can use tinned or frozen sweetcorn. You can also throw the tempeh in the oven with the tortillas if you’d rather it was warm.

Nutrition

Nutrition (approx, per serving) Energy: 602kcal, Protein 22.3g, Carbs 40.4g, Sugar 4.2g, Fat 37.6g

Recipes taken from LEON Happy Salads by Jane Baxter and John Vincent, published by Conran, £15.99, octopusbooks.co.uk

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