Crispy Tofu and Edamame Stir-Fry
A quick and fragrant vegetable stir-fry featuring pan-seared tofu and sweet edamame tossed in a savory garlic-ginger soy sauce. Served over warm brown rice for a wholesome, satisfying dinner the whole family can enjoy.
Prep
10 min
Cook
12 min
Total
22 min
Makes
1 serving
Created together. Shared with you.
Made by Kawita + Lila
Kawita 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
12 min
Total
22 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet
Time saver
Batch cook brown rice ahead of time to make weeknight assembly take less than 15 minutes.
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 5 steps complete
Next: Heat 0
- 01
Heat 0
Heat 0.5 tbsp olive oil in a large skillet or wok over medium-high heat (350°F/175°C).
Tap card to mark done - 02
Add 150g firm tofu (pressed and diced…
Add 150g firm tofu (pressed and diced into 1.5cm cubes) to the pan in a single layer. Cook for 6-8 minutes, turning occasionally, until golden-brown and crisp on all sides.
Look for: golden-brown and crisp on all sides
Tap card to mark done - 03
Add 0
Add 0.5 cup shelled edamame, 1 pcs chopped garlic clove, and 0.5 tsp minced fresh ginger to the skillet. Stir-fry for 2-3 minutes until bright green and fragrant.
Look for: bright green and fragrant
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Lower heat to medium
Lower heat to medium. Pour in 1.5 tbsp soy sauce and 0.25 cup water. Stir continuously for 1-2 minutes until the liquid reduces into a slight glaze coating the tofu and edamame.
Look for: the liquid reduces into a slight glaze coating the tofu and edamame
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Serve immediately over 0
Serve immediately over 0.5 cup warm cooked brown rice, sprinkled with 1 tsp sesame seeds.
Ready when: everything is assembled and ready to enjoy
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