Warm Tamari Tempeh and Rice Noodle Stir-Fry
Pan-seared tempeh paired with soft rice noodles and tender zucchini in a light maple-tamari glaze. Warm, ultra-gentle on the stomach, and packed with over 29g of protein.
Prep
5 min
Cook
10 min
Total
15 min
Makes
1 serving
Created together. Shared with you.
Made by Becky + Lila
Becky 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 HealthDigestive 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
5 min
Cook
10 min
Total
15 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander · Knife and cutting board
Time saver
Store leftover cooked tempeh and noodles separately in a sealed container in the fridge for up to 2 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 9 steps complete
Next: Bring a small saucepan of water to…
- 01
Bring a small saucepan of water to…
Bring a small saucepan of water to a boil over high heat, add the dry rice noodles, and cook for 4 to 5 minutes until soft and pliable.
Look for: soft and pliable
Tap card to mark done - 02
Drain the rice noodles completely in a…
Drain the rice noodles completely in a colander and rinse briefly under warm water to prevent sticking.
Tap card to mark done - 03
Slice the tempeh into thin 0
While noodles cook, slice the tempeh into thin 0.5-inch (1.2cm) bite-sized cubes and thinly slice the zucchini into half-moons.
Tap card to mark done - 04
Heat the sesame oil in a medium…
Heat the sesame oil in a medium non-stick skillet or pan over medium-high heat.
Tap card to mark done - 05
Add the tempeh cubes to the pan…
Add the tempeh cubes to the pan and cook for 4 to 5 minutes, turning occasionally until lightly golden on all sides.
Look for: lightly golden on all sides
Tap card to mark done - 06
Add the sliced zucchini to the pan…
Add the sliced zucchini to the pan with the tempeh and cook for 2 to 3 minutes until softened and translucent.
Look for: softened and translucent
Tap card to mark done - 07
Stir together the tamari and maple syrup…
In a small cup, stir together the tamari and maple syrup until combined.
Look for: combined
Tap card to mark done - 08
Reduce skillet heat to low
Reduce skillet heat to low, add the cooked rice noodles and the tamari-maple mixture into the pan, and gently toss for 1 minute until warmed through and coated.
Look for: warmed through and coated
Tap card to mark done - 09
Transfer to a warm shallow bowl and…
Transfer to a warm shallow bowl and enjoy immediately while fresh.
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.