Roasted Cabbage Steaks with Herb Sauce

Kcal: 580 |

P: 23 |

F: 22 |

C: 80 |

Fiber: 20

Ingredients

Green cabbage: 200g (2 thick slices from a medium head, core intact to hold shape), Chickpeas: 120g (3/4 cup, cooked/canned), Cherry tomatoes: 100g (1/2 cup, halved), Quinoa: 40g (1/3 cup, dry weight), Olive oil: 15ml (1 tbsp, divided), Garlic: 6g (2 cloves, minced), Lemon juice: 10ml (2 tsp), Fresh parsley: 10g (2 tbsp, chopped), Fresh basil: 5g (1 tbsp, chopped), Fresh mint: 5g (1 tbsp, chopped), Red pepper flakes: 1g (1/4 tsp), Salt and black pepper: to taste, Nutritional yeast: 5g (1 tbsp, optional)

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. Start by rinsing 40g quinoa and toasting it dry in a non-stick pan over medium heat until fragrant and popping, about 5-6 minutes, then boil in lightly salted water until fluffy and dry again slightly in the pan – it should be crisp-tender. 2. Meanwhile, preheat the oven to 200°C (400°F). Place the 2 thick slices of cabbage on a lined tray, drizzle with 5ml olive oil, and sprinkle with salt, black pepper, and red pepper flakes. Roast for 25 minutes, flipping once, until golden and slightly crisp at the edges. 3. While the cabbage roasts, heat the remaining 10ml olive oil in a pan, sauté 6g minced garlic until golden, then toss in 120g chickpeas and 100g halved cherry tomatoes. Cook for 3-4 minutes until the tomatoes begin to burst. Remove from heat and stir in 10ml lemon juice, 10g parsley, 5g basil, 5g mint, and optionally 5g nutritional yeast. 4. To plate, spoon the herbed chickpeas onto a plate, nestle the roasted cabbage slab over the top, then sprinkle generously with the toasted quinoa crumbs.

Menopause Benefits

These roasted cabbage steaks deliver cruciferous compounds that support natural hormone balance during menopause. The hearty cabbage slices provide satisfying texture while offering fibre that promotes digestive wellness. Chickpeas contribute plant-based protein and phytoestrogens that may help moderate hormonal fluctuations. Quinoa delivers complete protein and magnesium that helps regulate mood and sleep quality. Cherry tomatoes provide lycopene that supports heart health and may help reduce hot flash intensity. Olive oil contains polyphenols that support cardiovascular wellness and anti-inflammatory compounds that enhance joint comfort. The fresh herb trio offers cooling properties that may help moderate body temperature fluctuations. Nutritional yeast adds B vitamins that support energy production and nervous system function. This perfectly balanced plant-based meal combines protein, complex carbohydrates and healthy fats in a nutrient-dense package that supports overall vitality while satisfying hunger during this transformative life phase.

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