Vegetable and Bean Ragout with brown rice

IMG_2092If there was an award for a combination of the most delicious, YET healthy meal then this one’s no doubt a winner. The amount of vegetables in this fine concoction is rather ridiculous and yet it still tastes better then any Macca’s burger with a side of fries (not that I would know or am biased). You could probably get away with eating no vegetables at all for the next few days and you’d be perfectly fine!

So I’d like to do a massive shoutout to iRun for providing me (and everyone else who uses their website) with this, and other amazing meals that fit into the lifestyles of budding athletes and co. This recipe is no.9 in the top 10 meals for distance runners, and is the 3rd meal I have made out of the series; all of which have been a success.

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Recipe

Vegetable and Bean Ragout with brown rice and steamed greens

Serves 4-6

Ingredients:

  • 2 tsp olive oil
  • ½ tsp grated fresh ginger  
  • 1 diced onion    
  • 2 carrots, diced
  • 1 diced sweet potato
  • 1 diced red capsicum
  • 1 diced zucchini   
  • 1 tomato, diced
  • 1 clove garlic (crushed)      
  • 2x400g cans Four Bean Mix*
  • Handful of kale, shredded    
  • 1 bunch asparagus
  • A handful of spinach
  • 1 tsp smoked paprika      
  • 1 tsp ground cumin
  • ½ tsp turmeric  
  • 1 tablespoon chopped parsley    
  • Salt and pepper to taste  
  • 1 cup of steamed brown rice to serv

Method:

  • Heat oil in a large saucepan, add onion and carrot and sauté for 2-3 minutes.
  • Add sweet potato and continue to sauté for a further 3 minutes.
  • Add the smoked paprika, ground cumin and turmeric. Allow spices to coat vegetables before adding red capsicum, tomato, zucchini, asparagus, garlic and drained Bean Mix.
  • 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.
  • Lastly stir in kale, spinach, parsley, brown rice and season to taste.

 

Notes:

* Or whatever beans you have on hand. I used 1 tin of black beans and 1 of cannellini beans.

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I slightly changed the recipe to suit to my own needs but I would highly recommend the original recipe (which can be found here: http://irun.org.au/News/no9-vegetable-bean-ragout) or even switching it up yourself to your own likes and dislikes because, really you could probably add just about any vegetable in it and get away with it.

Before I made this dish for my family I was expecting it to have a bit of a Moroccan/Middle Eastern taste to it, yet this was not the case, and boy did it not disappoint. The texture was a creamy, risotto-like consistency, which would make the perfect comfort meal for the harsh winter months, along with a warming Mexican spice to top it off. The perfect balanced vegetarian meal for those of us who like to run a few extra kilometers then most!IMG_2102

In the words of iRun:

“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.

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.

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. “

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Again, many thanks to iRun! for providing us with the goods.

Tanisha xx

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