Iron-Rich Beef and Edamame Stir-Fry
A protein-dense stir-fry featuring lean grass-fed beef and edamame, paired with complex carbohydrates from wild rice to fuel half-marathon recovery. Infused with fresh ginger and garlic, this anti-inflammatory dish is completely free of tomatoes and added sugar.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Holly + Lila
Holly created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthEveryday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Leftovers store beautifully in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Cook the wild rice according to package…
- 01
Cook the wild rice according to package…
Cook the wild rice according to package directions using unsalted water or low-sodium vegetable broth. Set aside when fluffy and tender.
Tap card to mark done - 02
Whisk together the soy sauce
In a small bowl, whisk together the soy sauce, ginger, garlic, and sesame oil to create the stir-fry sauce.
Tap card to mark done - 03
Heat a large skillet or wok over…
Heat a large skillet or wok over medium-high heat. Add the sesame oil to coat the pan.
Tap card to mark done - 04
Add the thinly sliced beef to the…
Add the thinly sliced beef to the hot skillet. Sear without moving for 2 minutes to get a nice brown crust, then toss and cook for another 1 to 2 minutes until just cooked through. Remove the beef from the skillet and set aside on a plate.
Look for: just cooked through
Tap card to mark done - 05
Add the broccoli florets and shelled edamame
In the same skillet, add the broccoli florets and shelled edamame. Sauté for 3 to 4 minutes until the broccoli is bright green and crisp-tender. If the pan gets dry, splash in 1 tbsp (15ml) of water.
Look for: the broccoli is bright green and crisp-tender
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Return the beef and any accumulated juices…
Return the beef and any accumulated juices to the skillet, then pour in the stir-fry sauce. Toss everything together for 1 to 2 minutes until the sauce bubbly and coats all ingredients.
Look for: the sauce bubbly and coats all ingredients
Tap card to mark done - 07
Serve the hot beef and vegetable stir-fry…
Serve the hot beef and vegetable stir-fry over the cooked wild rice. Garnish with sesame seeds if desired.
Ready when: everything is assembled and ready to enjoy
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