4 lunch ideas for runners

These brilliant post-run meals can be prepared in advance, making them great for lunches!

GLASS NOODLE SALAD (WITH GREEN BEANS, ROASTED CHICKPEAS, CHILLI and PEANUTS)

Glass noodles are extremely practical: just pour over boiling water, and within a few minutes they are cooked and ready to eat. These almost translucent noodles are perfect for lunch, since they are easily digested and go well with an array of different ingredients and flavours.

Prep time: 25 minutes
Serve: warm or cold
For: 1 person

Ingredients

• 1 handful of fine green beans
• 60g (2oz) glass noodles
• 1 small chilli
• 2 tbsp sesame oil
• 4 tbsp chickpeas (tinned)
• 1 tbsp finely chopped coriander
• 1 tbsp roasted peanuts
• salt and pepper

Method

• Cut the beans in half, trimming off the ends. Put the glass noodles into a bowl, place the beans on top, and cover the whole lot with boiling water. Gently separate the glass noodles with a fork. After 3 minutes, remove the beans and put them on a plate. Drain the glass noodles in a sieve and blanch them in cold water.
• Remove the stalk and seeds from the chilli and slice into fine rings. Heat the sesame oil in a pan and cook the chickpeas in the oil for a few minutes until golden brown. Add the beans and chilli to the pan and fry them briefly with the chickpeas, before stirring in the glass noodles, coriander, and peanuts. Season the salad with salt and pepper.

Super tip: Drizzle a little soy sauce over this colourful glass noodle salad to give it more of an Asian flavour.

Nutrition

Energy 648kcal, Protein 13.1g, Carbs 62.5g, Sugar 2.6g, Fat 38.4g

GLASS NOODLE SALAD

MULTICOLOURED MINESTRONE

Minestrone is Italian cuisine’s classic soup. And for good reason: minestrone can be prepared in no time, the ingredients are easy to get hold of and, thanks to the pasta, it’s really filling.

Prep time: 20 minutes
Serve: warm
For: 1 person

Ingredients

• 1 small carrot
• 1 stick celery
• small handful of fine green beans
• 2 tbsp olive oil
• 150g (5½oz) passata (from a jar)
• 60g (2oz) pipe rigate (elbow macaroni)
• salt and pepper
• 1 tbsp grated Parmesan cheese
• 1 tsp finely chopped thyme

Method

• Peel and thinly slice the carrots. Remove the leaves from the celery and slice the stalk thinly. Trim the beans and cut them in half.
• Heat the olive oil in a saucepan and sauté the vegetables briefly. Add the passata, 300ml (10fl oz)
of water, and the pasta. Leave to simmer until the pasta is cooked, adding more water if necessary during cooking.
• Season the minestrone generously with salt and pepper. Before eating, sprinkle with the Parmesan and thyme.

Nutrition

Energy 588kcal, Protein 14.7g, Carbs 58.7g, Sugar 9.8g, Fat 33g

Minestrone

COURGETTE PARSLEY COUSCOUS (WITH FRIED SESAME CHEESE and LEMON YOGURT)

Prep time: 25 minutes
Serve: warm or cold
For: 2 people

Ingredients

• 50g (1¾oz) couscous
• salt and pepper
• 3 tbsp natural yogurt
• 1 tsp runny honey
• 1⁄2 tsp lemon zest
• 1 tbsp breadcrumbs
• 1 tbsp sesame seeds
• 2 tbsp plain flour
• 1 egg
• about 80g (3oz) feta cheese
• ½ courgette
• 4 tbsp olive oil
• 1 tbsp pine nuts, toasted
• 1 tbsp finely chopped parsley

Method

• Put the couscous and a pinch of salt into a bowl and pour over 120ml (4fl oz) of boiling water. Stir and leave to absorb for about 10 minutes. Meanwhile, make the lemon yogurt by mixing together the yogurt, honey, and lemon zest.
• For the sesame cheese, mix the breadcrumbs with the sesame seeds and spread onto a plate. Spread the flour onto a second plate. In a small bowl, whisk the egg and a little pepper with a fork. Cut the feta into four cubes and dip first in the flour, then the egg, and finally in the sesame breadcrumb mixture.
• Chop the courgette into small cubes. Heat half the oil in a pan and fry the courgette in it. Stir in the couscous, pine nuts, and parsley. Season with salt and pepper and tip into a bowl.
• Heat the remaining oil in a small pan, fry the feta cubes until golden brown on all sides, and arrange them on top of the couscous. Serve it up with the lemon yogurt.

Nutrition (if made for one)

Energy 624kcal, Protein 20.2g, Carbs 37g, Sugar 6.4g, Fat 43.4g

COURGETTE PARSLEY COUSCOUS

CHARD CONCHIGLIE (WITH SQUASH, WALNUTS, AND THYME)

This sumptuous combination of sautéed squash, thyme, walnuts and fresh chard tastes fabulous – and it’s also a real feast for the eyes.

Prep time: 20 minutes
Serve: warm or cold
For: 1 person

Ingredients

• 100g (3½oz) conchiglie (pasta shells)
• salt and pepper
• 120g (4½oz) pumpkin or squash, such as Red Kuri or butternut
• 2 chard leaves
• 2 tbsp olive oil
• 1 tsp butter
• 1 tbsp chopped walnuts
• 1 tsp finely chopped thyme
• 1 tbsp Parmesan cheese shavings

Method

• Cook the pasta in plenty of boiling salted water, following the instructions on the packet, until al dente.
• In the meantime, peel the squash if necessary, and chop it into small pieces. Slice the chard into thin strips. Heat the olive oil in a pan and sauté the squash and chard for a few minutes, stirring occasionally.
• Pour in 100ml (31⁄2fl oz) of water and let the vegetables simmer until the water has evaporated.
• Drain the pasta in a sieve. Add the pasta, butter, walnuts, and thyme, mix well and season with salt and pepper. Sprinkle with the Parmesan just before serving.

Nutrition

Energy 767kcal, Protein 18.4g, Carbs 72.3g, Sugar 5.3g, Fat 45.7g

CHARD CONCHIGLIE

Recipes courtesy of The Lunchbox Book, published by DK, £9.99


Claire Chamberlain

Written by Claire Chamberlain | 94 articles | View profile

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