Crispy Air-Fried Tofu and Veggie Stir-Fry Bowl
Crispy air-fried extra-firm tofu paired with crunchy broccoli, red bell pepper, and sugar snap peas over wholegrain basmati rice in a savory ginger-tamari glaze.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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 HealthComfortably 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
Digestive 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
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
15 min
Total
25 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Store leftover stir-fry and rice separately in airtight containers for up to 3 days in the refrigerator.
Do these three things first
- 1Preheat your air fryer to 400°F (200°C) for 3 minutes.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your air fryer to 400°F (200°C)…
- 01
Preheat your air fryer to 400°F (200°C)…
Preheat your air fryer to 400°F (200°C) for 3 minutes.
Allow: 3 minutes
Tap card to mark done - 02
Press 175g firm tofu gently between paper…
Press 175g firm tofu gently between paper towels to remove excess moisture, then cut into 2cm cubes.
Tap card to mark done - 03
Toss the tofu cubes with 1 tsp…
In a bowl, toss the tofu cubes with 1 tsp cornstarch and 0.5 tsp sesame oil until evenly coated.
Look for: evenly coated
Tap card to mark done - 04
Place the seasoned tofu in the air…
Place the seasoned tofu in the air fryer basket in a single layer and cook at 400°F (200°C) for 12 minutes, shaking the basket halfway through until golden and crispy.
Look for: golden and crispy
Tap card to mark done - 05
Boil or steam 30g wholegrain basmati rice…
While the tofu cooks, boil or steam 30g wholegrain basmati rice according to package directions, which takes about 15 minutes, then set aside.
Allow: 15 minutes
Tap card to mark done - 06
Heat 0
Heat 0.5 tsp sesame oil in a large skillet or wok over medium-high heat.
Tap card to mark done - 07
Add 1 minced garlic clove and 1…
Add 1 minced garlic clove and 1 tsp fresh ginger, stir-frying for 30 seconds until fragrant.
Look for: fragrant
Tap card to mark done - 08
Add 80g broccoli florets
Add 80g broccoli florets, 0.5 red bell pepper, and 50g sugar snap peas to the skillet, stir-frying for 3 to 4 minutes until vibrant green yet pleasantly crunchy.
Look for: vibrant green yet pleasantly crunchy
Tap card to mark done - 09
Pour in 1 tbsp gluten-free tamari and…
Pour in 1 tbsp gluten-free tamari and toss in the air-fried tofu, stirring for 1 minute until warmed through and coated.
Look for: warmed through and coated
Tap card to mark done - 10
Transfer the cooked wholegrain basmati rice into…
Transfer the cooked wholegrain basmati rice into a bowl, top with the stir-fried tofu and vegetables, and garnish with sliced spring onion before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.