Firm tofu: 150g (1 cup, cubed), Broccoli: 100g (1 cup, florets), Bell pepper: 100g (1 cup, sliced), Carrots: 50g (1/2 cup, sliced), Soy sauce: 15ml (1 tbsp), Olive oil: 5g (1 tsp), Garlic: 5g (2 cloves, minced), Ginger: 5g (1 tsp, grated), Brown rice: 50g (1/4 cup uncooked)
1. Cook 50g brown rice according to package instructions. 2. Meanwhile, heat 5g olive oil in a large nonstick pan or wok over medium-high heat. Add 150g cubed tofu and cook for 3-4 minutes per side until golden. Remove tofu and set aside. 3. In the same pan, add 5g minced garlic and 5g grated ginger, sauté for 30 seconds. Add 100g broccoli, 100g bell pepper, and 50g carrots. Stir-fry for 3-4 minutes until vegetables are crisp-tender (adding a splash of water if needed). 4. Return tofu to the pan, add 15ml soy sauce, and toss to coat. Serve stir-fry over cooked brown rice.
This Tofu & Rainbow Veggie Stir-Fry Bowl is a vibrant, plant-based meal that supports menopause wellness from several angles. Tofu provides a complete source of plant protein and isoflavones, which may help with hot flashes and support bone health. The colourful mix of broccoli, bell pepper, and carrots delivers a spectrum of antioxidants, vitamin C, and beta-carotene, all of which help protect against oxidative stress and support immune and skin health. Brown rice offers complex carbohydrates and fibre for steady energy and digestive balance. Ginger and garlic not only enhance flavour but also provide anti-inflammatory and gut-supportive benefits. This bowl is designed to keep you feeling strong, energized, and nourished as your needs change through menopause.
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