This warming, spiced curry is more than just a comfort meal — it’s a celebration of food as medicine. Made with fermented tempeh and a rainbow of vegetables, it’s rich in protein, fibre, and anti-inflammatory compounds. But what really makes it special for midlife women is its star ingredient: tempeh, a whole food made from soybeans and packed with soy isoflavones.
Isoflavones are phytoestrogens — plant-based compounds that can mimic estrogen in the body, which may help ease symptoms commonly associated with menopause, like hot flushes, night sweats, mood swings and bone loss. Because tempeh is fermented, it’s also gut-friendly and easier to digest than many other soy products. Combine that with the hormone-balancing powers of cruciferous vegetables, curry spices, and good fats, and you’ve got a delicious one-pot meal that supports your body in all the right ways.
Serves 3-4
Splash of olive oil or coconut oil
1 red onion, finely sliced
2 garlic cloves, minced
1 tbsp freshly grated ginger
1 tbsp red curry paste (or more to taste)
1 tsp ground turmeric
½ tsp ground cumin
1 small red chilli, finely chopped (optional)
250g tempeh, sliced into small cubes or strips
1 small sweet potato, peeled and cubed
1 red capsicum, sliced
1 zucchini, chopped
1 cup broccoli florets
1 x 400ml can coconut milk
1 cup veggie stock
1 tbsp tamari or soy sauce
Juice of half a lime
Fresh coriander, for garnish
Cooked brown or white rice, to serve
Optional: a dash of maple syrup if you'd like to mellow the spice
Heat a splash of oil in a large pan over medium heat. Add the onion and cook until softened. Stir in the garlic, ginger, red curry paste, turmeric, cumin, and chilli if using. Cook for a minute or two until fragrant.
Add the tempeh pieces and toss to coat in the spices. Let them brown slightly for 3–4 minutes. Add the sweet potato, capsicum, zucchini and broccoli. Stir to coat.
Pour in the coconut milk, stock and tamari. Bring to a gentle simmer, cover, and let cook for 12–15 minutes or until the vegetables are tender and the sweet potato is soft.
Squeeze in the lime juice and add a splash of maple syrup if desired. Taste and adjust seasoning.
Serve over rice and top with fresh coriander.
For more delicious and nourishing evening meals, find some inspiration here.
