This curry makes a perfect winter recovery meal after a chilly bike ride or long run. The potatoes and five different vegetables provide carbohydrates to replenish muscle glycogen stores, while the hard-boiled eggs, peas and red lentils provide protein to support muscle recovery.
The various vegetables and spices add extra nutritional benefits to help keep you healthy through the winter months:
- Potatoes, red pepper and onion are great sources of vitamin C to support immune function.
- Turmeric has anti-inflammatory properties and anti-microbial garlic helps to fight bacterial infections.
- Ginger has been shown to help reduce muscle soreness after exercise.
- Cauliflower is a cruciferous vegetable containing glucosinolates that help support your body’s detoxication processes.
- This curry is also high in fibre to help maintain a healthy digestive function.
- Lastly, the salt in the Bouillon powder will contribute towards replenishing sodium lost in sweat, as will the natural sodium in the plant foods.
Serves 2. Preparation and cooking time: 45 minutes.
1 large onion
1-inch cube of fresh ginger
2 garlic cloves
½ tsp turmeric
½ tsp cumin
¼ tsp cayenne pepper
Whole cauliflower or 200g of cauliflower florets
1 red pepper
4 tbsp frozen peas
100g split red lentils
200g of white potatoes
3 tsp bouillon powder mixed with 600ml boiling water
2 tsp coconut or olive oil
- Heat the oil in a heavy based saucepan or casserole. Chop the onion. Crush the garlic and ginger.
- Gently sauté the onion, ginger and garlic for 5 minutes. Then add the spices and stir well.
- Mix the bouillon powder and boiling water together to make a stock.
- Add the lentils and the stock to the pan, and bring to the boil.
- Reduce the heat and simmer for 10 minutes, uncovered.
- Chop the potatoes into c 1-inch cubes.
- Chop the red pepper and break the cauliflower into florets (if necessary).
- Add the potatoes, pepper and cauliflower to the pan and cover with a lid. Simmer for a further 15 minutes, stirring occasionally to prevent the lentils from sticking to the base of the pan.
- Meanwhile, hard boil two eggs in a separate saucepan.
- When the curry is cooked, turn off the heat and add the frozen peas. Leave for 3-5 minutes.
- Peel and quarter the eggs.
- Serve the curry in bowls and top with the hard-boiled egg.
You can cook this curry earlier in the day or the night before, and leave to stand on the hob or in the fridge if overnight. Just reheat and add the peas and hard-boiled egg quarters before serving.
Jo Scott-Dalgleish BSc (Hons) is a BANT Registered Nutritionist, writing and giving talks about nutrition for endurance sport. Based in London, she also works as a Registered Nutritional Therapist, conducting one–to–one 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