Beef and Cabbage Stir-Fry Bowl

Kcal: 505 |

P: 30 |

F: 24 |

C: 39 |

Fiber: 8

Ingredients

Lean ground beef: 100g (3.5 oz, 5% fat), Green cabbage: 150g (1.5 cups, thinly sliced), Carrot: 80g (1 medium, julienned), Red bell pepper: 80g (1/2 medium, thinly sliced), Onion: 50g (1/2 small, thinly sliced), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, freshly grated), Brown rice: 50g (1/4 cup, dry weight), Soy sauce (low sodium): 15ml (1 tbsp), Hoisin sauce: 10g (2 tsp), Rice vinegar: 5ml (1 tsp), Sriracha: 5g (1 tsp, optional), Sesame oil: 5ml (1 tsp), Sesame seeds: 5g (1 tsp), Green onions: 10g (1 tbsp, finely chopped), Salt and black pepper: to taste

Nutritional info:

Meal Type: lunch

Dietary Suitable for: High Protein

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Rinse 50g brown rice and cook in 125ml water for 25-30 minutes until tender, then fluff and keep warm. 2. While the rice simmers, heat 5ml sesame oil in a wide non-stick skillet over medium-high heat. 3. Add 100g lean ground beef and sauté for 2-3 minutes, breaking it apart as it browns. Stir in 50g sliced onion, 6g minced garlic, and 5g grated ginger, cooking for another 2 minutes until fragrant. 4. Add 80g julienned carrot, 80g thinly sliced red bell pepper, and 150g sliced green cabbage to the pan. Toss well and cook for 4-5 minutes until just tender but still vibrant. 5. Stir in 15ml soy sauce, 10g hoisin sauce, 5ml rice vinegar, and 5g sriracha (optional) to coat the mixture evenly. Let simmer 1 more minute until the sauce is slightly thickened. 6. Taste and season with salt and pepper as needed. 7. Serve the fragrant stir-fry over warm brown rice, then sprinkle with 5g sesame seeds and 10g chopped green onions.

Menopause Benefits

This Asian-inspired beef stir-fry delivers iron-rich protein that helps combat fatigue while supporting muscle maintenance during menopause. Cruciferous cabbage contains glucosinolates that aid hormone balance through liver detoxification pathways. The colourful vegetables provide antioxidants that protect cells from oxidative stress while supporting immune function. Bell peppers offer vitamin C that enhances collagen production for skin elasticity. Ginger and garlic deliver anti-inflammatory compounds that may help reduce joint discomfort during hormonal transitions. Brown rice provides complex carbohydrates for sustained energy and fibre that supports digestive wellness. Sesame oil and seeds contribute vitamin E and calcium that support heart health and bone strength. This nutrient-dense meal combines satisfying umami flavours with targeted nutrition to energize your day while supporting overall vitality.

Recipe Gallery

Where Science Supports Women’s Health

HerNutrea provides science-backed guidance and community support. Please note that our content is for educational purposes and does not replace professional medical advice. For any health concerns or questions, please consult your healthcare provider.