Low FODMAP Tofu and Brown Rice Stir-Fry
Crispy pan-seared firm tofu and colorful low-FODMAP vegetables tossed in a savory maple sesame glaze served over nutty brown rice. A wholesome, gentle, and highly satisfying Asian-inspired bowl.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Gillian + Lila
Gillian 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
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
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
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
Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
Cooked brown rice can be prepared ahead of time and reheated in minutes for effortless weeknight meal prep.
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 8 steps complete
Next: Press 175g of firm tofu between paper…
- 01
Press 175g of firm tofu between paper…
Press 175g of firm tofu between paper towels for 10 minutes to remove excess moisture, then cut it into 1/2 inch (1.25cm) cubes.
Allow: 10 minutes
Tap card to mark done - 02
Whisk together 1 tbsp of gluten-free tamari
In a small bowl, whisk together 1 tbsp of gluten-free tamari, 1 tsp of pure maple syrup, and 1 tsp of sesame oil until combined.
Look for: combined
Tap card to mark done - 03
Heat a non-stick skillet over medium-high heat…
Heat a non-stick skillet over medium-high heat (375°F / 190°C) and add 1/2 tsp of olive oil.
Tap card to mark done - 04
Add the cubed tofu to the hot…
Add the cubed tofu to the hot skillet and cook for 6 to 8 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 cooked tofu to a plate…
Transfer the cooked tofu to a plate and set aside.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 06
Add 1/2 piece of sliced red bell…
In the same skillet over medium heat (350°F / 175°C), add 1/2 piece of sliced red bell pepper and 1/2 piece of sliced carrot, cooking for 4 to 5 minutes until tender-crisp.
Look for: tender-crisp
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Return the tofu to the skillet
Return the tofu to the skillet, pour the prepared maple sesame sauce over the ingredients, and toss gently for 1 to 2 minutes until evenly coated and warm.
Look for: evenly coated and warm
Tap card to mark done - 08
Serve the hot stir-fry over 0
Serve the hot stir-fry over 0.85 cup of warm cooked brown rice and sprinkle with 1 tsp of sesame seeds.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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