Gentle Root Vegetable and Rice Healing Stew
A soothing, mild bowl featuring soft brown rice and cooked sweet root vegetables simmered in a light ginger broth. Perfectly comforting for an upset stomach while staying strictly vegan and sugar-free.
Prep
10 min
Cook
20 min
Total
32 min
Makes
1 serving
Created together. Shared with you.
Made by Judy + Lila
Judy 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 HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday 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
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
32 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Saucepan
Time saver
Store leftovers 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: Heat extra virgin olive oil in a…
- 01
Heat extra virgin olive oil in a…
Heat extra virgin olive oil in a medium saucepan over medium heat at 300°F (150°C).
Tap card to mark done - 02
Add ginger root and cook for 1…
Add ginger root and cook for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 03
Add sweet potato cubes and carrot slices…
Add sweet potato cubes and carrot slices to the pan, stirring for 2 minutes to combine with ginger.
Allow: 2 minutes
Tap card to mark done - 04
Pour vegetable broth into the pan and…
Pour vegetable broth into the pan and bring to a gentle boil.
Tap card to mark done - 05
Reduce heat to low
Reduce heat to low, cover with a lid, and simmer for 15 minutes until root vegetables are fork-tender.
Look for: root vegetables are fork-tender
Tap card to mark done - 06
Stir in pre-cooked brown rice and baby…
Stir in pre-cooked brown rice and baby spinach, allowing spinach to wilt completely for 2 minutes.
Allow: 2 minutes
Tap card to mark done - 07
Ladle the warm stew into a bowl…
Ladle the warm stew into a bowl and let rest for 2 minutes to reach a comfortable eating temperature before serving.
Allow: 2 minutes
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