5 a-day Veggie Curry
The two hours after exercise are really important for accelerating recovery; muscles are more receptive to nutrients to begin that rebuilding process during that period. But you need to consider the timing of your next training session. Is it twenty four hours or just twelve? If it’s twelve, you do want to ensure you get adequate fuel and nutrition in the first half hour after finishing the exercise session. It is good to plan ahead as to what you are going to eat post exercise rather than arrive home starving and eat the nearest thing to hand. This can be made ahead and left to mature in the fridge, or doubled and frozen to ensure you always have something filling and nutritious on hand. For most runners, aiming for somewhere between 15 and 25 grams of protein per meal should be sufficient. The chickpeas, cauliflower, spinach and brown rice provide a plant-based protein punch.
For the Curry
- 1 tbsp veg oil or coconut oil
- 2 onions finely sliced
- 2 garlic cloves crushed
- Small knob fresh ginger peeled and grated
- 1/2 tsp turmeric
- 3 tsp curry powder
- 1 tsp cumin powder
- 1 tsp mild chili powder
- 2 tbsp tomato puree
- 1 medium cauliflower around 400g cut into small florets
- 400 g coconut milk (1 tin)
- 175 ml water or vegetable stock
- 250 g cherry tomatoes
- 200 g baby spinach
- 400 g chickpeas (1 tin)
- 1 small red onion
- 1 clove garlic
- 1 tsp cumin seeds
- 1 tsp mustard seeds
- 1/2 tsp chilli flakes
- 150 ml cider vinegar
- 1 large fresh mango peeled and diced
- 50 g caster sugar
Serve with brown rice or naan bread
- In a large saucepan, heat the oil over medium heat and fry the onion for 10 mins or until soft. Turn up the heat and add the garlic, ginger, spices and tomato puree.
- After 2 mins add the cauliflower and cherry tomatoes. Then add the coconut milk and veg stock, and bring to the boil.
- Simmer for 15 mins before stirring in the chickpeas and spinach and cooking for a further 5 mins until the cauliflower is fork tender and spinach is wilted.
- Meanwhile, make the mango chutney. Fry the onion, garlic, spices with a pinch of salt with the vinegar, and fast boil until the vinegar has evaporated.
- Add the mango to the pan until it softens, stir in the sugar and simmer for 5 mins. Season to taste and set aside.
- Serve the curry with rice or naan bread, and the mango chutney.
Read more about Fibre for Runners here