Vegan recipes for triathletes

Looking for some delicious new vegan recipes to support your triathlon training schedule? Look no further. We've put together some truly flavoursome plant-based recipes that will have you energised whether you’re training, racing or recovering. From pre-workout breakfast pancakes, an alternative to a British lunch favourite to a hearty curry to satisfy a post-training body and a protein-packed burrito bowl that’s full of goodness. 

 

Vegan banana pancakes with a berry compote

Delicious pre-training or recovery day re-fuel!

For the pancakes

  • 128g rolled oats
  • 1 cup almond milk (or your favourite non-dairy alternative)
  • 40g wholemeal flour
  • 2 tsp baking powder
  • 1 pinch salt
  • 1 banana (ripe, medium sized)
  • 2 tbsp olive oil
  • 2 tbsp chia seeds

For the berry compote:

  • 3 cups of fresh or frozen berries of your choice (raspberry, strawberries, blueberries)
  • 1 tsp lime (freshly squeezed)
  • 2 tbsp water
  • ¼ tsp ground cinnamon (optional)

Firstly, add all the ingredients to a large bowl and blend them using a hand blender.

Add oil to a non-stick pan on low-medium heat and spread with a paper towel.

Pour in a small amount of the batter.

Cover the pan with a lid and allow the pancake to cook gently until the top-side starts to bubble, then flip using a spatula to cook the other side. Remove when brown, (not burnt).

Repeat as above for all the batter, piling the pancakes on a plate and placing in the oven on a low heat to keep warm. (You can cook several pancakes at once in a large pan or using two pans).

Whilst the pancakes are cooking make the compote by simply adding the berries, water and lime juice in a small saucepan. Simmer for 10 minutes or until the sauce has thickened.

Remove the pancakes from the oven and serve with your berry compote or with any other delicious toppings like fresh banana, cinnamon, honey, peanut butter or lemon juice.

 

Ultimate vegan energy bars

The ultimate snack to keep energy levels up and when hunger strikes mid-afternoon. (Pair with a banana for a great pre-workout energy hit.)

  • 50g peanuts
  • 100g almonds or cashews
  • 50g vegan gluten-free brown rice crisp cereal
  • ¼ tsp salt
  • 25g pure maple syrup

Preheat the oven to 160°C.

Line an 8-inch square baking pan with grease-proof paper and set aside.

Add the almonds, peanuts, cereal and salt into a large bowl and mix well. Pour the maple syrup over the mixture and fold until well mixed.

Pour the mixture into the prepared baking pan. Using a rubber spatula, smooth and push the mixture into corners until it is even and tightly packed. Bake for 30-40 minutes.

Allow to cool then gently lift and loosen in one piece from the pan and remove the grease-proof paper. Slice into 12 bars and enjoy! (Store in an air-tight container in the fridge.)

 

Coronation chickpea and avocado salad wrap

A great twist on the British favourite sandwich filler that’s full of fibre and protein – perfect for any vegan triathlete’s lunchbox.

  • 1 can chickpeas (roughly mashed)
  • 3 tbsp coconut yoghurt (or any plain dairy-free yoghurt)
  • 2 tbsp vegan mayonnaise
  • 2 tbsp mango chutney
  • 1 tsp mild curry powder
  • ½ tsp lemon juice
  • 20g sultanas
  • Handful of spinach leaves
  • Handful rocket
  • 5 cherry tomatoes (halved)
  • ½ ripe avocado
  • Vegan tortilla wraps
  • Salt and pepper, to taste

Drain the can of chickpeas and mash roughly (warming them slightly in the microwave will help to soften the chickpeas for mashing).

Mix in the yoghurt, mayonnaise, chutney, curry powder, lemon juice, and sultanas. Stir well, then season to taste with salt and pepper.

Put the mixture in an air-tight container and chill.

In the meantime, prepare your vegan wrap. Slice the avocado and add to the wrap with the spinach leaves, rocket and tomato. Then add your chickpea coronation filler!

 

Sweet potato, lentil and cashew curry

Hearty, delicious and full of protein, fibre and good fats!

  • 1 tbsp olive oil
  • 1 onion (chopped)
  • 1 tsp crushed garlic
  • 1 tsp minced ginger
  • 1 Tbsp red curry paste
  • ¼ tsp cayenne pepper
  • 1 tsp paprika
  • 1 tsp turmeric
  • 4 large sweet potatoes (chopped)
  • 425g canned lentils (drained)
  • 425g canned chopped tomatoes
  • 120ml vegetable stock
  • 400ml) canned coconut milk
  • 63g peanut butter
  • 40g fresh basil
  • 2 tbsp brown sugar
  • Sea salt and black pepper (to taste)

Add the olive oil to a pot with the chopped onion, garlic, ginger, red curry paste, cayenne pepper, paprika and turmeric, and fry until the onions have softened.

Add the chopped sweet potatoes and lentils then mix thoroughly with the spices.

Pour in the chopped tomatoes, vegetable stock and coconut milk and bring to the boil. Cover the pot and let it simmer until the sweet potatoes are tender (approximately 10-12 minutes).

Add in the peanut butter and stir in, then add the fresh basil and stir in until wilted.

Lastly, add the brown sugar and salt and pepper to taste.

Serve with basmati rice, and top with crushed cashews, fresh chilli, fresh basil or coriander

 

 Vegan Mexican burrito bowl

This is a highly nutritious and filling dish made up of lots of different elements which means you can mix it up every time. It takes a little longer to prepare but it is worth it in the end!

Quinoa

  • 200g uncooked quinoa
  • 25g fresh coriander (chopped)
  • 3 tbsp fresh lime juice
  • Sea salt, to taste
  • Black pepper, to taste

Cook the quinoa according to pack instructions in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.

Black beans

  • 1 tbsp olive oil
  • 2 garlic cloves, chopped
  • 400g canned black beans, drained and rinsed
  • 1 tbsp cider vinegar
  • 1 tsp honey
  • 1 tbsp chipotle paste

Drain and rinse the black beans. In a pan heat the olive oil, garlic, chipotle paste, honey and cider vinegar. Once mixed well, add the black beans and cook on a low heat for 5 minutes or until heated through. Remove from the heat and set aside.

Pico de Gallo (tomato salsa)

  • 100g cherry tomatoes (quartered)
  • ½ red onion (finely diced)
  • 2 tbsp coriander (chopped)
  • Sea salt, to taste

For the salsa or Pico de Gallo, mix all the ingredients in a bowl then set aside.

Guacamole

  • 1 ripe avocado, halved, pitted, and peeled
  • 1 lime, juiced
  • Sea salt, to taste

For the guacamole, mix avocado and lime juice in a bowl and season to taste and set aside. (Chopped fresh chilli is a great addition to add a bit of heat.)

Now return to your cooled quinoa, fluff with a fork and add the coriander and lime juice, then season with salt and pepper to taste.

Now you are ready to assemble your Mexican burrito dish. Spoon a little of each element into a bowl and top with lots of fresh coriander, chopped peanuts or cashews and a side of fresh chilli.  (For a little more crunch serve with tortilla chips or make it a real burrito and wrap it all up in a tortilla.)

Next time try to mix it up by adding a sprinkling of vegan cheese, try swapping the quinoa for basmati rice or add sweet potato wedges or make it hotter with lots of fresh chilli.