Lunch · The Runner’s Kitchen
Beetroot, feta & butter bean fritters
Crisp-edged beetroot patties with a soft bean centre, salty feta and lemon yoghurt. The trick is squeezing out the beetroot first.
Plus 5 min resting. Hands-on and cooking times are estimates.
Make it yours
Ingredients & portions.
Scale the batch with servings, or edit a weight. Swap ingredients using the dropdowns. All quantities are edible weights.
Seasonings, not included in nutrition totals: Black pepper, to taste.
Listed allergens: milk, egg, wheat. Check every product label and cross-contact advice.
Know what’s on your plate
Nutrition, as you make it.
Per serving, based on 2 servings. Estimated from ingredients.
Vitamins, minerals & the full breakdown
- Fibre
- 4.4* g
- Sugars
- 21.9 g
- Saturated fat
- 7.6* g
- Sodium
- 567.9 mg
- Potassium
- 1,278.9 mg
- Calcium
- 393.0 mg
- Magnesium
- 105.0 mg
- Phosphorus
- 424.3 mg
- Iron
- 4.24 mg
- Zinc
- 2.63 mg
- Selenium
- 15.1 µg
- Iodine
- 56.0* µg
- Vitamin A (retinol equivalents)
- 240.1* µg
- Vitamin D
- 1.00 µg
- Vitamin E
- 1.60* mg
- Vitamin K1
- 31.9* µg
- Thiamin (B1)
- 0.28 mg
- Riboflavin (B2)
- 0.48 mg
- Vitamin B6
- 0.29 mg
- Vitamin B12
- 1.34 µg
- Folate
- 223.0 µg
- Vitamin C
- 24.7 mg
- Niacin equivalents (B3)
- 6.3 mg
- Pantothenic acid (B5)
- 1.3* mg
- Biotin (B7)
- 7.4* µg
- Copper
- 0.4 mg
- Manganese
- 1.1 mg
- Chloride
- 1,044.1* mg
* Partial ingredient subtotal: data is missing for at least one ingredient. A dash means no usable value. Cooking losses and brand differences are not modelled.
What do these nutrients do?In the kitchen
How to make it.
- Grate the beetroot and squeeze firmly in a clean cloth. Weigh the squeezed amount required. Pat the drained beans dry and mash roughly, keeping a little texture.
- Combine beetroot, beans, crumbled feta, beaten egg, flour and chopped parsley. Leave for 5 minutes so the flour absorbs moisture.
- Shape into small patties, roughly three per default serving. If the mixture is soft, press it together with a spoon directly in the pan rather than adding unmeasured flour.
- Heat the oil in a non-stick frying pan over medium heat. Fry for 4–5 minutes per side, in batches if necessary, until crisp, set and steaming hot through the centre.
- Mix yoghurt with lemon juice. Serve the fritters with the dip and spinach. Add bread if you want a more substantial meal; extra bread is not included in the nutrition.
Fit it around your training.
Why this combination?
Beans, egg, yoghurt and feta contribute protein; beetroot adds vegetable variety. The recipe does not provide a measured nitrate dose or a guaranteed performance effect.
When it could work for you
A lunch after an easy run, or part of a bigger recovery meal. The beans add fibre, so test timing before running.
Plan food before, during & after your runStorage & leftovers.
Cool, cover and refrigerate within one to two hours. Eat within 48 hours or freeze. Defrost in the fridge and reheat only once until steaming hot throughout.
Make meal prep easierSomething for your next day.
All recipes
Dinner · 40 min prep & cooking
Sticky ginger-lime chicken with charred broccoli
Caramelised chicken in a glossy soy, honey and lime glaze. Charred broccoli and rice catch every spoonful of sauce.
Dinner · 45 min prep & cooking
Shawarma-style chicken & chickpea traybake
Warm spices, roasted peppers and chickpeas with crisp edges, finished with lemon-garlic yoghurt and warm wraps.
Dinner · 55 min prep & cooking + 5 min resting
Smoky beef & bean enchilada bake
Soft tortillas filled with smoky beef and kidney beans, baked under tomato sauce and a bubbling cheddar crust.