Ingredients

2tbsp olive oil
2 small onions, chopped
2 cloves garlic, crushed
1tsp chopped root ginger
1tsp fennel seeds
1tsp coriander seeds
1tsp cumin seeds
1tsp ground cinnamon
2 medium sweet potatoes, cubed
400g can borlotti beans
2 carrots, sliced
whole celeriac, chopped
250g button mushrooms, halved
2tbsp tomato purée
Handful of fresh parsley
Salt and ground black pepper for seasoning
200g (dry weight) Japanese soba noodles

To make

In a large pan, heat the oil and gently fry the onion, garlic, ginger, cinnamon, fennel seeds, cumin and coriander for five minutes. Add the potato and cook for four minutes. Add the carrot, celeriac and mushrooms and cook, stirring, for one minute. Stir in the purée, then add enough water to just cover the ingredients. Bring to the boil and simmer for 20 minutes. Add the beans and parsley, season and cook for ten minutes. Cook the noodles according to instructions and serve the stew over the noodles.

Why it works

This nutritious root vegetable contains manganese and copper, which are vital for healthy muscle function and energy release. Carb-filled Soba noodles contain twice as much fibre, protein and iron as spaghetti. They will also provide plenty of energy. Mushrooms are high in the hydrating mineral potassium, which also helps convert sugar into energy-providing glycogen. A low-fat source of protein, beans also contain the digestive hormone cholecystokinin, a natural appetite suppressant. The betacarotene in carrots reduces the free-radical damage caused by intense exercise.

Want to repair muscle after a taxing workout? Try this post-workout pasta.