Peanut Butter Ramen

The first time I made this for lunch, I honestly can't explain how unbelievable it tasted, so rich and packed with flavour. It's the kind of bowl I make when I've had a big training session. Coming in at 43g of protein and 15g of fibre, with the coconut milk pushing calories up to around 950-1050kcal for the full bowl, it's built for exactly that. If you're trying to eat more after a heavy training block, this does the job without feeling like a chore.

Why it's nutritionally good

• ~43g protein from the tempeh, edamame, peanut butter and noodles combined

• ~15g fibre, mostly from the tempeh, edamame and vegetables

• Calorie-dense without relying on refined carbs or sugar, thanks to the coconut milk and peanut butter

• A good source of iron and magnesium from the tempeh and edamame

• Vitamin C and beta-carotene from the carrot, broccoli and lime

• Plant compounds from the ginger, garlic and gochujang

• A mix of unsaturated fat from the peanut butter and saturated fat from the coconut milk, which is part of what makes this a good option when you need the extra calories

This one isn't for a light lunch day. It's for when you've trained hard and your appetite is telling you to eat properly, and I'd rather build a meal like this around that than pretend a salad is going to cut it.Ingredients (Serves 1):

1 carrot, peeled into ribbons
1 onion, thinly sliced
1 garlic clove, crushed
3cm ginger, grated
1 tsp brown sugar
1 tsp gochujang
1 tsp miso
1 tbsp peanut butter
1/2 cup edamame
100g crumbled tempeh
Rice noodles, for one
1/4 tin coconut milk
Tenderstem broccoli
To serve: fresh coriander, peanuts, and lime

Method:

1. Tempeh topping
   Crumble the tempeh and mix with gochujang and seasoning. Fry until crispy with a splash of soy sauce.

2. Broth
   Sauté the onion in coconut oil for 5 minutes. Add the garlic, ginger, sugar, gochujang and 1/2 cup of water, stirring while it simmers down to a glossy sauce. Add the coconut milk, a squeeze of lime, and season. Simmer with the edamame for a few minutes.

3. Assemble
   Cook the noodles and steam the broccoli. Add the noodles to a bowl, pour over the broth, and top with the tempeh, broccoli, carrot ribbons, peanuts, coriander and lime.