Well, I’m still eating mainly salads and cold dishes here in an uncharacteristically BAKING hot West Wales! Not that, I’m complaining though – I love my salads when the weather’s hot. So, today I thought I’d share this recipe for a Thai spiced rice and bean salad.
The only thing I don’t like about the heatwave is having to get up at the crack of dawn to get the long runs in before it gets too hot! But I’m not complaining too much seeing as how we seem to get 9 months of winter here on average!
This rice and bean salad is perfect for making in advance, putting in the fridge and then diving straight into after a long run. The rice helps quickly replace the carbs used during the exercise, and the beans provide a protein boost to help repair muscle damage.
The colourful mix of veggies also helps give your body a phytonutrient pick-me-up, while the Thai dressing gives the whole salad a lift — its chilli and lime base combining with the umami of the fish sauce.
Of course, this recipe is just a suggestion – a kind of template. I often mix up the beans and the veg. Black beans take the place of the chick peas (garbanzo beans), chopped mange tout replace the spring onions — and so on. The dish also works well with a range of other dressings.
This rice and bean salad is perfect as a vegetarian main, or as a side with some grilled chicken or steamed fish. It’s also perfect as part of a bbq!
Cooked rice can provide a perfect ground for harmful bacteria, so make sure that you cool the rice quickly and store it in the fridge. I would eat it within 24 hours — but that’s never a problem round here — as all the family are only too keen to help out! 🙂
Give it a go and let me know what you think in the comments below. If you make any changes that work, let us know!
Hope the weather is good wherever you are. Happy cooking, 🙂 eating and running!
Thai Spiced Bean and Rice Salad
A tasty and healthy carb and protein combo! Perfect fro post-run refuelling in the hot weather 🙂
For the salad
- 225 g basmati rice
- 4 spring onions (scallions)
- 160 g tinned sweetcorn
- 400 g tin kidney beans
- 400 g chick peas (garbanzo beans)
- 1 red pepper (capsicum)
- 1 bunch coriander (cilantro)
For the dressing
- 2 tbsp fish sauce
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
- 1 lime, grated zest and juice
- 1 clove garlic, crushed
- 1 tsp ground cumin
- 1 tsp ground coriander
- 1 tsp chilli powder (or to taste)
- ground black pepper
Cook the rice, drain and rinse under cold water.
Drain and rinse the tinned ingredients. Place with the rice in a large bowl and add the remaining salad ingredients.
Whisk the dressing ingredients together in a small bowl.
Add the dressing to the salad and combine well. Eat immediately, or even better, chill for an hour or so to allow the flavours to blend together.