Ginger Soy Pan-Fried Vegan Chunks
A high-protein, low-calorie stir-fry featuring plant-based chunks, crisp broccoli, and sweet bell pepper in a savory ginger-sesame sauce.
Prep
10 min
Cook
11 min
Total
21 min
Makes
1 serving
Created together. Shared with you.
Made by Manu + Lila
Manu 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
11 min
Total
21 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet
Time saver
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a hot skillet with a splash of water.
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 7 steps complete
Next: Prepare the vegetables by cutting the broccoli…
- 01
Prepare the vegetables by cutting the broccoli…
Prepare the vegetables by cutting the broccoli into small florets and slicing the red bell pepper into thin strips.
Tap card to mark done - 02
Warm the sesame oil in a medium…
Warm the sesame oil in a medium non-stick skillet or wok over medium-high heat.
Tap card to mark done - 03
Add the vegan chunks to the skillet…
Add the vegan chunks to the skillet and cook for 5 minutes, turning occasionally, until they start to develop a golden-brown surface.
Look for: they start to develop a golden-brown surface
Tap card to mark done - 04
Stir in the garlic and ginger
Stir in the garlic and ginger, cooking for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 05
Add the broccoli florets and red bell…
Add the broccoli florets and red bell pepper strips to the pan. Cook for 4 to 5 minutes, stirring frequently, until the vegetables are tender-crisp and vibrant.
Look for: the vegetables are tender-crisp and vibrant
Tap card to mark done - 06
Pour the soy sauce over the stir-fry…
Pour the soy sauce over the stir-fry and toss thoroughly to coat all ingredients. Cook for another 1 minute until the sauce is heated through and slightly glaze-like.
Look for: the sauce is heated through and slightly glaze-like
Tap card to mark done - 07
Transfer to a plate and serve warm
Transfer to a plate and serve warm.
Ready when: everything is assembled and ready to enjoy
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