This salad makes a great packed lunch to take to work on days when you are training in the early evening, with a good mix of quinoa and starchy vegetables to provide carbohydrate and protein from feta cheese, beans and quinoa. And, of course, the nitrates in the beetroot may help with stamina. See my blog here for the benefits of beetroot for endurance athletes.

The recipe makes enough for an athlete weighing 75kg or more. Cut the quantities by two-thirds or so if you are a smaller athlete. Preparation time: 15 minutes.recipe for endurance athletes - beetroot, feta and quinoa - by Jo Scott-Dalgleish

Ingredients

60g quinoa

1 tsp bouillon powder (optional)

1 medium raw beetroot

60g broad beans OR 60g peas or 60g edamame (soya) beans – – fresh or frozen

60g of sweetcorn kernels – tinned or frozen

80g of broccoli or kale (chopped into small pieces)

100g feta cheese (half a pack)

1 tsp extra-virgin olive oil

1 tsp lemon juice

2 tbsp fresh mint (chopped)

Instructions 

  1. Simmer the quinoa, with the bouillon powder if using, for 12 minutes with the lid on, until it has absorbed most of the water.
  2. Steam the beans or peas and green leafy vegetables, and sweetcorn if using frozen, for about 5 minutes.
  3. Chop the feta cheese into cubes
  4. Grate the beetroot (no need to cook it).
  5. Mix the cooked quinoa and steamed vegetables together, then top with the cheese and the grated beetroot.
  6. Mix the olive oil, lemon juice and mint together, and pour this dressing over the salad.
  7. Store in an airtight container in a fridge until eating.

Nutritional information

700 kcals

65g of carbs, of which 10g sugars

36g of protein

32g of fat, of which 18g saturated fat

  • Add a piece of fresh fruit to your lunch for additional carbs.
  • This recipe is gluten free.
  • If you are dairy intolerant, vegan or allergic to milk, use 90g of quinoa and 90g of beans instead of the cheese.
  • You can also use pre-cooked beetroot, but chop instead of grate it.

Jo Scott-Dalgleish BSc (Hons) is a BANT Registered Nutritionist, writing and giving talks about nutrition for endurance sportBased in London, she also works as a Registered Nutritional Therapist, conducting onetoone consultations with triathletes, distance runners and cyclists to help them eat well, be healthy and perform better through the creation of an individual nutritional plan. To learn more about these consultations, please visit www.nutritionforendurancesports.co.uk