Japanese Vegetable Curry

Kcal: 520 |

P: 21 |

F: 12 |

C: 70 |

Fiber: 11

Ingredients

Sweet potato: 80g (3/4 small, cubed), Carrot: 50g (1 medium, cubed), Bell pepper (red): 60g (1/2 medium, diced), Onion: 50g (1/2 small, diced), Garlic: 3g (1 clove, minced), Japanese curry roux: 15g (3/4 small block), Water: 180ml (3/4 cup), Edamame: 40g (1/4 cup, shelled), Mushrooms (shiitake): 40g (4 small, sliced), White miso paste: 5g (1 tsp), Mirin: 5ml (1 tsp), Sesame oil: 3ml (1/2 tsp), Ginger: 5g (1 tsp, grated) or dried ginger: 1g (1/4 tsp), Tofu (firm): 70g (2.5 oz, cubed), Brown rice: 40g (3 tbsp, dry weight), Salt and pepper: to taste

Nutritional info:

Meal Type: dinner

Dietary Suitable for: Vegetarian (excludes meat, may include dairy and eggs)

Cooking Time Minutes: 260

Suitable for Menopausal Status: Peri-menopausal

Recipe Instructions

1. Cook 40g brown rice according to package instructions. Set aside. 2. Heat 3ml sesame oil in pot over medium heat. Add 50g diced onion, cook 3 minutes until translucent. 3. Add 3g minced garlic, 5g grated ginger (or 1g dried), cook 1 minute until fragrant. 4. Add 80g sweet potato cubes, 50g carrot cubes, 40g sliced shiitake mushrooms. Cook 3 minutes, stirring occasionally. 5. Add 180ml water, bring to simmer. Cook vegetables 5 minutes until starting to soften. 6. Add 15g Japanese curry roux, stir until completely dissolved. Simmer 5 minutes until sauce thickens. 7. Add 60g diced red bell pepper, 70g tofu cubes, 40g edamame, 5g miso paste, 5ml mirin. Simmer 5 minutes more. 8. Serve curry over brown rice. Season with salt and pepper to taste.

Menopause Benefits

This nutrient-dense curry provides plant-based protein from tofu and edamame that contain isoflavones, which may help reduce hot flash frequency and intensity. Sweet potato delivers beta-carotene and complex carbohydrates that support skin health and provide sustained energy to combat fatigue. Shiitake mushrooms contain beta-glucans that support immune function and may help regulate blood sugar. The miso paste provides beneficial probiotics that support gut health, which can be compromised during hormonal transitions. Edamame delivers calcium and magnesium for bone health, increasingly important as estrogen levels decline. The balanced combination of protein, complex carbohydrates, and healthy fats helps stabilize blood sugar levels, reducing mood swings and supporting weight management.

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.