Coach Ray

Training for Excellence, with Excellent Training

Chef Ray

Chef Ray: Vege and Lentil Curry with Coconut Rice

This is a qwik and nutritious meal, that will fuel your workouts.
From: Bezzant, Niki; It’s on the Table In (Dec 17) Healthy Food Guide

Serves 2

  • ½ cup brown rice
  • 2 tablespoons coconut milk powder
  • oil spray
  • 1 clove garlic, thinly sliced
  • carrot, sliced in small batons
  • spring onions, sliced
  • 2 tablespoons minced ginger
  • 2 cups chopped broccoli florets
  • 1 cup sliced mushrooms
  • ½ cup frozen broad beans, defrosted and pods removed
  • red chilli, sliced
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 400g can lentils in spring water, drained and rinsed
  • 1 cup reduced-salt vegetable stock or miso (made with 2 teaspoons miso paste and 1 cup water)
  • 1 tablespoon no-added-salt tomato paste
  • 1 teaspoon brown sugar
  • juice of 1 lemon or lime
  • fresh coriander and/or kaffir lime leaves, to garnish
  1. To a saucepan, add rice, coconut milk powder and 1 cup of water and mix well. Bring to the boil over a medium-high heat. Reduce heat to low and cover, simmering for 20-25 minutes, until rice is cooked.
  2. Meanwhile, spray a large pan with oil and set over a medium-high heat. Add garlic, carrot, spring onions and ginger, and cook for 2 minutes. Add broccoli, mushrooms, broad beans and half of the chilli and stir-fry for 5 minutes. Add spices and stir to combine.
  3. Add lentils, stock or miso, tomato paste and brown sugar and bring to a simmer for 8-10 minutes, until liquid reduces slightly. Squeeze lemon juice over and add remaining chilli.
  4. Divide curry and coconut rice between 2 plates. Serve garnished with coriander and/or kaffir lime leaves.

Although I’m not a qualified chef I do like to pretend I’m on Master Chef. I source the recipes from the stated source (not sauce) and make them taking the photo of the meal I produce for myself.

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Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
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