Spicy Ginger Garlic Tofu Stir-Fry with Jasmine Rice
Crispy pan-seared tofu and crunchy veggies tossed in a vibrant ginger, garlic, and tamari sauce served over fluffy jasmine rice. A high-protein, gluten-free, and dairy-free lunch that supports post-workout recovery.
Prep
10 min
Cook
15 min
Total
25 min
Makes
1 serving
Created together. Shared with you.
Made by Hayley + Lila
Hayley 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 HealthSteadier 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
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy 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 · Knife and cutting board
Time saver
Keep cooked rice in an airtight container in the fridge for up to 3 days for effortless post-workout 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 the firm tofu between paper towels…
- 01
Press the firm tofu between paper towels…
Press the firm tofu between paper towels for 5 minutes to remove excess moisture, then cut into 2cm cubes.
Allow: 5 minutes
Tap card to mark done - 02
Heat half of the sesame oil in…
Heat half of the sesame oil in a non-stick skillet or wok over medium-high heat at 375°F (190°C).
Tap card to mark done - 03
Add the cubed tofu and sear for…
Add the cubed tofu and sear for 8 to 10 minutes, turning occasionally until golden brown and crispy on all sides, then transfer to a plate.
Look for: golden brown and crispy on all sides, then transfer to a plate
Tap card to mark done - 04
Pour the remaining sesame oil into the…
Pour the remaining sesame oil into the skillet over medium heat at 350°F (175°C).
Tap card to mark done - 05
Add the minced garlic clove
Add the minced garlic clove, grated ginger root, and sliced red chili pepper, stirring constantly for 1 minute until fragrant.
Look for: fragrant
Tap card to mark done - 06
Add the broccoli
Add the broccoli, red bell pepper, and mushroom to the pan and stir-fry for 4 to 5 minutes until crisp-tender.
Look for: crisp-tender
Tap card to mark done - 07
Stir in the tamari and cooked jasmine…
Stir in the tamari and cooked jasmine rice, tossing everything together for 2 minutes until evenly coated and heated through.
Look for: evenly coated and heated through
Tap card to mark done - 08
Return the seared tofu to the skillet…
Return the seared tofu to the skillet and toss gently to combine before transferring to a bowl to serve.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.