Cabbage and Quinoa Power Bowl

Kcal: 620 |

P: 23 |

F: 25 |

C: 84 |

Fiber: 20

Ingredients

Tricolor quinoa: 40g (3 tbsp, dry weight), Purple cabbage: 80g (3/4 cup, thinly sliced), Kale: 50g (1 cup, chopped), Roasted chickpeas: 80g (1/3 cup, cooked/canned), Golden beet: 80g (1 small, cubed), Avocado: 30g (1/4 medium, sliced), Hemp hearts: 10g (1 tbsp), Dried cranberries: 10g (1 tbsp), Tahini: 10g (2 tsp), Lemon juice: 10ml (2 tsp), Maple syrup: 5g (1 tsp), Garlic: 3g (1 clove, minced), Ginger: 3g (1/2 tsp, grated) or dried ginger: 1g (1/4 tsp), Water: 15ml (1 tbsp), Olive oil: 5ml (1 tsp), Sumac: 2g (1/2 tsp) or lemon zest: 1g (1/2 tsp), Smoked paprika: 2g (1/2 tsp), Salt and pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegan (excludes all animal products)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 40g tricolour quinoa according to package instructions. Set aside to cool. 2. Preheat oven to 200°C (400°F). Toss 80g cubed golden beet with 3ml olive oil, 2g smoked paprika, salt and pepper. Roast 20 minutes until tender. 3. In a small bowl, massage 50g kale with 2ml olive oil and pinch of salt for 1 minute until softened. 4. In another bowl, whisk 10g tahini, 10ml lemon juice, 5g maple syrup, 3g minced garlic, 3g grated ginger (or 1g dried), 15ml water, 2g sumac (or 1g lemon zest), salt and pepper until smooth. 5. Arrange quinoa in bowl. Top with 80g purple cabbage, massaged kale, 80g roasted chickpeas, roasted golden beet, and 30g sliced avocado 6. Sprinkle with 10g hemp hearts and 10g dried cranberries. 7. Drizzle with tahini sauce.

Menopause Benefits

This nutrient-dense bowl provides plant-based protein from quinoa and chickpeas that support muscle maintenance during hormonal transitions. The chickpeas contain phytoestrogens that may help balance hormones and reduce hot flash intensity. Kale delivers calcium and vitamin K for bone strength when estrogen levels decline. Golden beets provide nitrates that support cardiovascular health and blood pressure regulation. Hemp hearts offer essential omega-3 fatty acids that support brain health and mood stability. The tahini provides calcium, supporting bone health. Purple cabbage delivers anthocyanins that support cognitive function. The balanced combination of protein, fibre, and healthy fats helps stabilize blood sugar levels, reducing energy crashes and mood fluctuations throughout the day.

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.