Saffron Rice with Cavolo Nero, Sweet Potato & Veggie Chicken

​

A nourishing vegetarian dish with saffron rice, roasted sweet potato and cavolo nero, providing slow-release energy and plenty of flavour.

 

Serves 4

​

Nutritional benefits

Sweet potato and rice provide slow-release carbohydrates to support energy levels, while cavolo nero delivers fibre, vitamins and antioxidants. The vegetarian chicken pieces add plant-based protein to help support muscle maintenance and recovery, making this a balanced meal for an active lifestyle.

​

Ingredients

 

Main​

• 150g rice (basmati or long grain works well)

• 1 medium sweet potato, diced

• 1 small red onion, sliced

• 2 cloves garlic, finely chopped

• 1 large handful cavolo nero, chopped (stems removed)

• 150–200g vegetarian chicken pieces

 

Flavour & seasoning

• Pinch of saffron strands

• 1 tbsp soya sauce

• Fresh coriander, chopped

• Salt & black pepper to taste

• 1 tbsp olive oil (for cooking)

 

Method

​

Step 1 – Cook the rice

Cook the rice according to packet instructions. Set aside once done.​

​

Step 2 – Prepare the saffron

Soak the saffron strands in 2–3 tablespoons of warm water for a few minutes to release the flavour and colour.​

​

Step 3 – Cook the sweet potato

Heat a little olive oil in a pan and cook the diced sweet potato over a medium heat for 10–12 minutes, turning occasionally until soft and slightly caramelised. Set aside.​

​

Step 4 – Build the base

In the same pan, add a little more oil if needed. Cook the red onion for 4–5 minutes until softened, then add the garlic and cook for another minute.​

​

Step 5 – Add the protein

Stir in the vegetarian chicken pieces and cook according to package instructions until heated through and lightly browned.

​

Step 6 – Add greens & saffron

Add the cavolo nero and allow it to wilt down. Pour in the saffron and its soaking water, stirring to coat everything.

​

Step 7 – Combine everything

Add the cooked rice and sweet potato back into the pan. Stir well to combine.

​

Step 8 – Final seasoning

Add soya sauce, salt, black pepper, and fresh coriander. Mix thoroughly and adjust seasoning to taste.

​

Serving Suggestion

Serve warm with extra fresh coriander on top.
Optional: add a squeeze of lemon for freshness or a side of cucumber water for a clean, refreshing balance.​

 

Omnibus Fit Over 40 Tip 

This meal is ideal for recovery and sustained energy. You’ve got complex carbohydrates from the rice and sweet potato, fibre and micronutrients from cavolo nero, and plant-based protein to support muscle maintenance — key as you train over 40.​

​

Good food supports good training.