---
category: womens_health
focus_id: womens_iron_energy
calculator_goal: womens_wellbeing
generated_by: meals/research-by-focus/generate_research_by_focus.py
---

# Combined-spice meal research — `womens_health` / `womens_iron_energy`

**Calculator goal:** `womens_wellbeing`

This file lists **five** world-food patterns where **multiple herbs/spices share one cooking phase** (marinade, bloom, curry base, braise, wet rub), aligned with HERBIX **combined_recipe** semantics in [`app/calculator.html`](../../../app/calculator.html).

**Evidence tier:** Culinary tradition + general press/test-kitchen sources linked below—not RCT evidence for disease outcomes.

## Meal 1: Black bean soup cumin oregano garlic

- **Diet:** vegetarian
- **Protein anchor:** black beans
- **Combined spices (representative):** cumin, oregano, garlic, paprika, bay
- **Technique:** One-pot simmer after blooming spices.
- **HERBIX mapping:** Subplan `womens_iron_energy` → calculator goal `womens_wellbeing`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [Serious Eats — black bean soup](https://www.seriouseats.com/search?q=black+bean+soup)

### Nutritional research (protein anchor only)

**Anchor:** `black beans` (normalised: `black beans`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~132 kcal (~552 kJ)**, **~8.9 g** protein, **~0.5 g** fat, **~24 g** carb, **~8.7 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Fibre-forward; non-heme iron and folate—pair with vitamin C–rich foods for iron absorption context.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

---
## Meal 2: Fenugreek–spinach potato (aloo methi style)

- **Diet:** vegetarian
- **Protein anchor:** potato + greens
- **Combined spices (representative):** fenugreek leaves or seeds, turmeric, cumin, coriander, chili
- **Technique:** Spice order: cumin, then ground spices, then vegetables.
- **HERBIX mapping:** Subplan `womens_iron_energy` → calculator goal `womens_wellbeing`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [Vegan Richa — methi recipes](https://www.veganricha.com/search?q=methi)

### Nutritional research (protein anchor only)

**Anchor:** `potato + greens` (normalised: `potato + greens`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~164 kcal (~686 kJ)**, **~8.9 g** protein, **~2.6 g** fat, **~27 g** carb, **~7.6 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Higher protein and fat than many pulses; folate and manganese.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 3: Quinoa–black bean stuffed peppers (cumin, paprika, garlic)

- **Diet:** vegetarian
- **Protein anchor:** quinoa + beans
- **Combined spices (representative):** cumin, paprika, garlic, oregano
- **Technique:** Filling cooked as one spice batch then baked in pepper.
- **HERBIX mapping:** Subplan `womens_iron_energy` → calculator goal `womens_wellbeing`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [BBC Food — stuffed peppers](https://www.bbc.com/food/search?q=stuffed+peppers+quinoa)

### Nutritional research (protein anchor only)

**Anchor:** `quinoa + beans` (normalised: `quinoa + beans`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~164 kcal (~686 kJ)**, **~8.9 g** protein, **~2.6 g** fat, **~27 g** carb, **~7.6 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Higher protein and fat than many pulses; folate and manganese.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

---
## Meal 4: Fesenjan (walnut–pomegranate chicken or duck)

- **Diet:** omnivore
- **Protein anchor:** chicken or duck
- **Combined spices (representative):** turmeric, cinnamon, cardamom family notes in some recipes; black pepper; walnut richness
- **Technique:** Unified slow stew with ground walnut sauce—warm spices often combined early.
- **HERBIX mapping:** Subplan `womens_iron_energy` → calculator goal `womens_wellbeing`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [NYT Cooking — fesenjan search](https://cooking.nytimes.com/search?q=fesenjan)

### Nutritional research (protein anchor only)

**Anchor:** `chicken or duck` (normalised: `duck breast`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~201 kcal (~841 kJ)**, **~24 g** protein, **~11 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Poultry with higher fat than chicken breast; skin-on raises calories significantly.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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## Meal 5: Chicken with oyster mushrooms (ginger, scallion, soy context)

- **Diet:** omnivore
- **Protein anchor:** chicken + oyster mushroom
- **Combined spices (representative):** ginger, garlic, white or black pepper
- **Technique:** Unified aromatics in oil before protein.
- **HERBIX mapping:** Subplan `womens_iron_energy` → calculator goal `womens_wellbeing`. Use **Recipe combine mode: Combined spices** when this dish carries most daily spice load.
- **Culinary disclaimer:** Educational ideas only—not medical advice, not therapeutic dosing.

### References

- [HERBIX — oyster mushroom KB](https://herbix.site/spices/oyster-mushroom.html)

### Nutritional research (protein anchor only)

**Anchor:** `chicken + oyster mushroom` (normalised: `chicken thigh`) · approximate **per ~100 g cooked/edible** of the anchor alone: **~191 kcal (~799 kJ)**, **~27 g** protein, **~9 g** fat, **~0 g** carb, **~0 g** fibre. Full dish totals differ with oil, coconut milk, rice, etc.

- **Pattern:** Dark meat—more fat than breast; skin adds fat substantially if left on.
- **UK composition tables (CoFID):** [McCance and Widdowson’s CoFID](https://www.gov.uk/government/publications/composition-of-foods-integrated-dataset-cofid) — use the published spreadsheet or [UK food composition tool](https://quadram.ac.uk/UKfoodcomposition/) for cooked, edible portions closest to the anchor.

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