High-Protein Tofu and Mushroom Vegetable Stir-Fry
Crispy pressed tofu and earthy mushrooms tossed with bright broccoli and edamame in a savory garlic soy sauce. Delivering over 30 grams of plant-based protein for lasting satiety.
Prep
15 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Emily + Lila
Emily 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
15 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Wok · Large skillet · Knife and cutting board
Time saver
Store leftovers in an airtight glass 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 9 steps complete
Next: Press 150g extra firm tofu between paper…
- 01
Press 150g extra firm tofu between paper…
Press 150g extra firm tofu between paper towels with a heavy weight on top for 10 minutes to extract excess moisture, then cut into 2cm cubes.
Allow: 10 minutes
Tap card to mark done - 02
Heat 5ml sesame oil in a large…
Heat 5ml sesame oil in a large non-stick skillet or wok over medium-high heat at 375°F (190°C).
Tap card to mark done - 03
Add tofu cubes to the hot pan…
Add tofu cubes to the hot pan in a single layer and cook for 6 to 8 minutes, turning occasionally until all sides are golden brown and crisp.
Look for: all sides are golden brown and crisp
Tap card to mark done - 04
Remove tofu from the skillet and set…
Remove tofu from the skillet and set aside on a plate.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Add 100g sliced cremini mushroom and 100g…
In the same skillet, add 100g sliced cremini mushroom and 100g broccoli floret, stirring constantly for 4 minutes until mushrooms are browned and broccoli is tender-crisp.
Look for: mushrooms are browned and broccoli is tender-crisp
Tap card to mark done - 06
Add 2 minced garlic clove and 75g…
Add 2 minced garlic clove and 75g shelled edamame to the vegetables, sautéing for 1 to 2 minutes until aromatic.
Look for: aromatic
Tap card to mark done - 07
Return the browned tofu to the skillet…
Return the browned tofu to the skillet and pour 22ml soy sauce over the pan.
Tap card to mark done - 08
Toss everything together for 1 to 2…
Toss everything together for 1 to 2 minutes until all ingredients are hot and evenly coated in sauce.
Look for: all ingredients are hot and evenly coated in sauce
Tap card to mark done - 09
Transfer stir-fry to a bowl and serve…
Transfer stir-fry to a bowl and serve immediately.
Ready when: everything is assembled and ready to enjoy
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.