This nourishing ‘superfood’ butterbean, spelt and roasted veg salad delivers slow-releasing carbohydrate and protein to keep your energy levels sustained all afternoon.

Make a batch of this in advance and it can keep you going for days.


For the roasted vegetables

  • 1 pack red, green and yellow peppers, deseeded and chopped into bite-sized pieces
  • 1 small aubergine, cubed
  • 10 baby tomatoes, halved
  • 1 red onion, roughly chopped
  • 1 clove garlic, peeled and crushed
  • 2 tbsps olive oil

For the salad

  • 400g tin butterbeans, drained and rinsed
  • 150g spelt
  • 2 tbsps olive oil
  • Juice of 1/2-1 lemon
  • 1-2tsps red wine vinegar
  • Handful fresh flat-leaf parsley, roughly chopped
  • Handful fresh mint, roughly chopped (optional)


  • STEP 1

    Firstly roast the vegetables. Preheat the oven to 220°C/200°C Fan/Gas 7. Put the vegetables into a bowl, add the oil and season. Toss until coated. Arrange in a single layer on a baking tray.

  • STEP 2

    Roast in the oven for 30-40 minutes. Leave to cool on the baking tray.

  • STEP 3

    Meanwhile, cook the spelt in boiling water according to pack instructions, usually about 25 minutes. Drain in a sieve. Place the sieve under the tap and rinse with cold water.

  • STEP 4

    Transfer to a bowl and toss with the olive oil, lemon juice and vinegar. Season with plenty of salt and pepper. Add the vegetables, the butterbeans and the fresh herbs and divide into lunchbox portions. Any remaining salad will keep for several days in the fridge, covered.

Boost the protein – Stir in some tinned tuna or chopped cooked chicken for an effective post-workout meal to help repair and recover muscles and energy.


Kate PercySports nutrition cook and author

Sports nutrition cook and keen amateur athlete Kate Percy set up the #GoFaster campaign in 2009 and, following the publication of several sports nutrition books, now produces a range of all-natural energy balls, Go Bites (