Sesame Hemp Tempeh & Zucchini Stir-Fry
Crispy pan-seared tempeh tossed with zucchini and red bell pepper in toasted sesame oil. Finished with crunchy hemp seeds for a quick, high-protein keto meal.
Prep
10 min
Cook
10 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Ellie + Lila
Ellie 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
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
10 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Keep leftover stir-fry 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 7 steps complete
Next: Cut 120g tempeh into 0
- 01
Cut 120g tempeh into 0
Cut 120g tempeh into 0.5-inch (1.25cm) cubes.
Tap card to mark done - 02
Heat 1 tbsp sesame oil in a…
Heat 1 tbsp sesame oil in a skillet or wok over medium-high heat for 1 minute until warm.
Look for: warm
Tap card to mark done - 03
Add the tempeh cubes to the hot…
Add the tempeh cubes to the hot skillet and cook for 5 minutes, turning occasionally, until golden brown on all sides.
Look for: golden brown on all sides
Tap card to mark done - 04
Add 0
Add 0.5 zucchini (sliced into half-moons) and 0.5 red bell pepper (sliced) to the skillet.
Tap card to mark done - 05
Saute for 4 to 5 minutes until…
Saute for 4 to 5 minutes until vegetables are tender-crisp and vibrant.
Look for: vegetables are tender-crisp and vibrant
Tap card to mark done - 06
Drizzle 1 tbsp soy sauce over the…
Drizzle 1 tbsp soy sauce over the mixture and toss continuously for 1 minute to coat evenly.
Allow: 1 minute
Tap card to mark done - 07
Transfer the stir-fry to a bowl and…
Transfer the stir-fry to a bowl and sprinkle 1 tbsp hemp seed on top before serving.
Ready when: everything is assembled and ready to enjoy
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