Thai Tofu and Zucchini Noodle Stir-Fry
Crispy pan-fried tofu and spiralized zucchini noodles tossed in a rich peanut-ginger sauce. A comforting, low-carb plant-based meal that delivers satisfying flavors without the heavy crash.
Prep
15 min
Cook
15 min
Total
30 min
Makes
2 servings
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 HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
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
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
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Prep oz extra-firm tofu (drained), tbsp roasted peanuts (chopped)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Stir-Fry
For the Sauce & Garnish
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Cut the pressed tofu into 1-inch cubes
- 01
Cut the pressed tofu into 1-inch cubes
Cut the pressed tofu into 1-inch cubes.
Tap card to mark done - 02
Whisk together the peanut butter
In a small bowl, whisk together the peanut butter, soy sauce, fresh ginger, lime juice, a splash of warm water to thin the mixture, and an optional pinch of red pepper flakes until you have a smooth sauce.
Look for: you have a smooth sauce
Tap card to mark done - 03
Heat a drizzle of olive or avocado…
Heat a drizzle of olive or avocado oil in a large skillet or wok over medium-high heat. Add the tofu cubes and pan-fry for 7-10 minutes, tossing occasionally, until golden brown and crispy on all sides.
Look for: golden brown and crispy on all sides
Tap card to mark done - 04
Reduce the heat to medium-low
Reduce the heat to medium-low. Add the zucchini noodles and bean sprouts to the skillet, tossing gently for 1-2 minutes just until warmed through but still crisp.
Look for: warmed through but still crisp
Tap card to mark done - 05
Pour the peanut sauce over the tofu…
Pour the peanut sauce over the tofu and vegetables, tossing lightly to coat everything evenly. Remove from heat immediately so the zucchini does not release too much water.
Tap card to mark done - 06
Divide the stir-fry between two bowls and…
Divide the stir-fry between two bowls and garnish with the chopped roasted peanuts.
Ready when: everything is assembled and ready to enjoy
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