This is a great Sunday recipe and it’s fairly simple. Because it allows to substitute some of the ingredients, it also gives room for creativity. Why not use lentils instead of rice? Or minced meat? Or for meat lovers ham instead of oats? Depending on the training load, athletes need to adjust portions size and also add extra side dished o meet their needs.

On a hard train day, add some bread or potatoes for extra carbs, or enjoy a high carb dessert.

Vegetarian Roast


(6 servings)

  • 2 cups (dry) wild rice mix (360 g)
  • 1 ½ medium red onions (150 g)
  • Garlic, 2 cloves
  • 2 tbsp canola oil
  • 2 tsp thyme, dried
  • Coriander, pepper, paprika
  • ½ cup oats (45 g)
  • 400 g mushrooms
  • ½ cup chopped walnuts
  • 50 g parmesan cheese
  • 4 eggs
  • 15 apricots, halves, dried
  • 200 g low-fat quark/curd (or 150 ml sour cream)
  • Breadcrumbs


Cook rice and let cool. Peel onions and garlic and chop. Then roast with thyme in a pan in 1 tbsp oil (for about 10 min). Let cool. Peel mushrooms and roast in a pan, add 1 tbsp oil and some salt. Roast until all water is evaporated. Then let cool.

Grate parmesan cheese. Chop apricots. Whisk eggs. Add rice, cheese, nuts, apricots, quark, onion-garlic-mix and mushrooms. Mix well. Add herbs and spices.

Prepare a baking form with breadcrumbs (and oil if needed). Fill with the rice mix and bake in th epee-heated oven for about 50-60 min at 175°C (150 °C in convection oven).

Let sit for a moment. After 10 min take it out of the baking form and serve.

Hint: Serve with mixed salad and some tomato sauce.

Nutrition (per serving)

486 kcal

18.0 g fat

59.0 g carbohydrates

5.3 g fibre

22.5 g protein

177 mg sodium