Firm tofu: 150g (5 oz), Brown rice: 50g (1/4 cup), Broccoli: 80g (1 cup, florets), Bell peppers: 60g (1/2 cup, sliced), Carrots: 50g (1/2 cup julienned), Peas: 40g (1/2 cup), Garlic: 6g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Soy sauce: 15ml (1 tbsp), Sesame oil: 5ml (1 tsp), Sesame seeds: 5g (1 tsp)
1. Cook 50g brown rice according to package instructions. 2. Meanwhile, press and cube 150g firm tofu. In a large nonstick pan or wok, heat 5ml sesame oil over medium-high heat. Add tofu cubes and cook for 3-4 minutes per side until golden. Remove tofu and set aside. 3. In the same pan, add 6g minced garlic and 5g grated ginger, sauté for 30 seconds. Add 80g broccoli, 60g bell peppers, 50g carrots, and 40g peas. Stir-fry for 3-4 minutes until vegetables are crisp-tender. 4. Return tofu to the pan, add 15ml soy sauce, and toss to coat. 5. Serve stir-fry over cooked brown rice and sprinkle with 5g sesame seeds.
This Tofu Power Stir-Fry Bowl is rich in plant-based protein from tofu and peas, supporting muscle and bone health. Brown rice and a colourful mix of vegetables provide complex carbohydrates, fibre, and antioxidants for sustained energy, digestive health, and immune support. Sesame oil and seeds add healthy fats and phytoestrogens, which may help balance hormones and support heart health. Ginger and garlic offer anti-inflammatory and immune-boosting properties. This bowl is balanced for flavour, texture, and nutrition, making it an excellent choice for menopause wellness.
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