Menopause Weight Loss: Edamame & Quinoa Miso Bowl
A nourishing lunch bowl packed with plant protein and phytoestrogens
Menopause Weight Loss: Edamame & Quinoa Miso Bowl
A high-protein edamame and quinoa bowl with miso-ginger dressing, built to support menopause weight loss with plant protein, fibre and phytoestrogens.
Nutrition per serving
Nutritionist’s Note
I often recommend this bowl to clients navigating menopause because the combination of edamame and miso supplies both complete plant protein and isoflavones that act as gentle phytoestrogens. The fibre-rich quinoa and veg support gut health, which can help stabilise blood-sugar swings that sometimes accompany hormonal change. It’s quick to assemble, making it ideal for a weekday lunch that still feels indulgent.
Ingredients
- 80 g quinoa (dry)
- 200 g frozen shelled edamame, thawed
- 1 small carrot, peeled and diced (≈50 g)
- 100 g broccoli florets
- ½ red bell pepper, sliced (≈50 g)
- 1 tbsp extra-virgin olive oil
- 1 tsp sesame oil
- 1 tbsp white miso paste
- 1 tsp freshly grated ginger
- 1 tsp maple syrup
- 1 tbsp rice vinegar
- 1 tsp tamari (gluten-free soy sauce)
- 1 tbsp toasted sesame seeds
- 1 spring onion, finely sliced
- pinch of sea salt and freshly ground black pepper
Method
- Rinse the quinoa under cold running water, then combine with 160 ml water in a saucepan; bring to a boil, cover and simmer for 12-15 minutes until the grains are fluffy and the water is absorbed.
- While the quinoa cooks, place the thawed edamame in a steamer basket over simmering water and steam for 4-5 minutes until tender but still bright green.
- Preheat the oven to 200 °C, toss the carrot, broccoli and red pepper with olive oil, a pinch of salt and pepper, and spread on a baking tray; roast for 12-15 minutes until caramelised and just tender.
- In a small bowl whisk together miso paste, sesame oil, rice vinegar, tamari, grated ginger, maple syrup and a dash of black pepper to form a smooth dressing.
- Fluff the cooked quinoa with a fork and divide it between two bowls, then top each with equal portions of edamame and the roasted vegetables.
- Drizzle the miso-ginger dressing over each bowl, sprinkle with toasted sesame seeds and sliced spring onion, and finish with a final pinch of sea salt if desired.
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Storage
Store any leftovers in an airtight container in the refrigerator for up to 3 days; keep the dressing separate to prevent sogginess. Reheat the quinoa and veg gently in the microwave or a skillet, then stir the dressing back in before serving. The quinoa can be frozen for up to 1 month and thawed before reheating.
Tips
- For extra protein, stir in a tablespoon of hemp seeds just before serving.
- If you prefer a cooler bowl, let the quinoa and veggies chill and serve the dressing on the side as a summer lunch.
- Swap the maple syrup for a touch of agave if you need a lower-glycaemic sweetener.
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