Crispy Tofu and Edamame Stir-Fry
Crispy pan-seared tofu and sweet edamame tossed with tender broccoli in a savory, garlic-ginger Asian sauce. A rich, plant-protein meal designed for easy weeknight cooking on a budget.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by soc + Lila
soc 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 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
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
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
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 · Whisk · Mixing bowl · Knife and cutting board
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Press the tofu gently between paper towels…
- 01
Press the tofu gently between paper towels…
Press the tofu gently between paper towels for 5 minutes to remove excess moisture, then cut into 3/4-inch (2cm) cubes.
Allow: 5 minutes
Tap card to mark done - 02
Whisk together the soy sauce
In a small bowl, whisk together the soy sauce, sesame oil, cornstarch, minced garlic, minced ginger, and warm water until completely smooth.
Look for: completely smooth
Tap card to mark done - 03
Heat 1 tablespoon of olive oil in…
Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat for 2 minutes until glowing hot.
Look for: glowing hot
Tap card to mark done - 04
Add the cubed tofu in a single…
Add the cubed tofu in a single layer and cook for 8 to 10 minutes, turning occasionally, until all sides are golden brown and crisp.
Look for: all sides are golden brown and crisp
Tap card to mark done - 05
Transfer the tofu to a plate
Transfer the tofu to a plate, leaving any remaining oil in the pan.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add the broccoli florets and shelled edamame…
Add the broccoli florets and shelled edamame to the same pan over medium-high heat and cook for 4 to 5 minutes, until the broccoli is bright green and crisp-tender.
Look for: the broccoli is bright green and crisp-tender
Tap card to mark done - 07
Pour the whisked sauce over the vegetables
Pour the whisked sauce over the vegetables, stir well, and simmer for 1 to 2 minutes until the sauce thickens and coats the vegetables evenly.
Look for: the sauce thickens and coats the vegetables evenly
Tap card to mark done - 08
Return the crispy tofu to the skillet
Return the crispy tofu to the skillet, folding gently to combine with the sauce and vegetables for 1 minute.
Allow: 1 minute
Tap card to mark done - 09
Remove from heat
Remove from heat, divide into bowls, and garnish with sesame seeds before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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