Beans and rice is a proven combination that not only tastes good, but also combines plant proteins to make a “complete protein”. The complete protein, along with a generous dose of carbohydrates, is especially suitable after endurance training and when building muscle mass. Lentils are also rich in iron, which is one of the harder minerals to find on a vegan diet.

This meal is also fiber-rich, which slows down release of sugars, which means it will keep you satisfied for a long time.

Runner’s Rice & Beans Bowl

  • Cooking: 10 min
  • Ready in: 10 min


  • 150 g Cooked Brown Rice
  • 175 g Cooked Red Kidney Beans
  • 175 g Cooked Lentils
  • 40 g Carrot
  • 30 g Tomato (1 small tomato)
  • 20 g Arugula
  • 50 g Kale
  • 20 g Red Onion
  • 1Tbsp Cider Vinegar
  • 1/2 tsp Oregano
  • 1/2 tsp Basil
  • 1 Tbsp Sweet red pepper
  • 1 Tbsp Dijon Mustard
  • Tabasco


  1. Start by cooking diced red onion, chopped carrot and kale in a covered pot. Use a bit of water so the vegetables don't stick to the bottom. Add sweet red pepper and stir. Let it sweat.
  2. Add cooked beans and lentils, mustard, cider vinegar, stir together and add water if necessary. Cover and simmer for about 5 minutes.
  3. In the end, sprinkle in dried (or fresh) basil and oregano.
  4. Serve on a plate with arugula, tomato, and rice. Squeeze lime on top if you feel fancy. It also pairs well with guacamole.

Nutritional Information

  • Per serving
  • Energy: 717 kcal / 2997 kJ
  • Fat: 8.3 g
  • Protein: 39 g
  • Carbs: 96.2 g

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