After exercise, you might want to reward yourself with your favourite calorific post-workout meal (because you earned it!). But what your body really needs to recover and recharge is a balanced dish with carbohydrates, protein and health-boosting micronutrients. Centred around the protein powerhouse that is black beans, this dish is rich in fibres and antioxidants which benefit gut, muscle and heart health.
Fear not though, a healthy meal doesn’t need to be low on flavour and this one is easy and quick to prepare too. You can serve this stew with a side salad, roasted veggies, piled onto nachos or in wraps, which makes this perfect for meal prepping and serving in different variations throughout the week. We are choosing whole grain rice here (which has more nutrients than white rice) but you can take your pick of whichever carbohydrate you prefer to serve it with.
Recipe serves: 3-4
Preparation time: 20 min
- 400g whole grain rice
- 200g vegan chicken (whichever brand you prefer)*
- 1 can cooked black beans, approximately 200-250g (strained)
- 250g chestnut/brown cap mushrooms
- 200g spinach
- 1 red paprika
- 75g rocket
- 200g tomato paste
- 250ml water
- 1 onion
- 3 cloves garlic
- A little bit of ginger (to taste)
- 1tsp turmeric powder
- 1tsp cumin powder
- 1tsp (spicey) paprika powder
*Can be replaced with your preferred source of protein.
Start cooking your rice (or other source of carbs) per packaging instructions.
- As your rice is cooking, roughly chop your mushrooms, onions, garlic and ginger.
- In a lightly oiled pan, begin to cook your mushrooms on a medium heat.
- Add your vegan chicken, onion, garlic and ginger then stir your ingredients together and let them cook for 1-3 minutes.
- Add the black beans, tomato paste and your spices. Cook for 1 minute and then add your water, salt and pepper (to taste).
- Reduce the heat and let your dish simmer with the lid on until your rice is done.
- Add the spinach leaves to your stew right before serving and garnish with finely sliced red paprika. (This way the spinach and paprika stay fresh and maintain their nutritional value.)