Recipe description
July 30, 2026
Menopause-Friendly Tofu Broccoli Stir-Fry
A fiber-rich, menopause-friendly tofu broccoli stir-fry for digestion
Plant Based
Protein Rich
78%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame, peanut, celery, lupin, egg
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich vegetables and plant-based protein support digestion-friendly meals.
- Colorful vegetables and herbs provide polyphenols and dietary diversity.
- Quick, balanced stir-fry with protein, healthy fats, and fiber in under 30 minutes.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tofu
300
gram
Broccoli
2
cup
Garlic
2
clove
Ginger
1
tablespoon
Soy sauce
2
tablespoon
Oil, sesame
1
teaspoon
Vegetable oil
1
tablespoon
Chili powder
0.5
teaspoon
Onion, green
2
piece
Cornstarch
1
teaspoon
Water
2
tablespoon
Instructions
1
Press tofu between paper towels to remove excess moisture, then cut into 1-inch cubes.
2
Cut broccoli into small florets and slice green onions diagonally.
3
In a small bowl, mix cornstarch with water to create a slurry.
4
Heat vegetable oil in a wok or large skillet over medium-high heat. Add tofu and cook until golden on all sides, about 5-7 minutes. Remove and set aside.
5
In the same wok, add a bit more oil if needed, then sauté garlic and ginger for 30 seconds until fragrant.
6
Add broccoli florets and stir-fry for 3-4 minutes until bright green and slightly tender.
7
Return tofu to the wok, add soy sauce, sesame oil, and red pepper flakes. Stir to combine.
8
Pour in the cornstarch slurry and stir until sauce thickens slightly, about 1-2 minutes.
9
Garnish with sliced green onions and serve immediately over rice or noodles.
More Recipes For Your Gut
Nutrition
260 kcal
Calories
16 g
Protein
14 g
Carbohydrates
2.6 g
Fiber
3.5 g
Sugar
16.5 g
Fat
4.5 g
Saturated fat
0.9 g
Salt
FAQ
Is this menopause-friendly?
Yes. It’s plant-based with protein and fiber from tofu and broccoli, which can support digestion and steady energy as part of a balanced, plant-forward routine.
What allergens are in this recipe?
Contains soy and sesame. If needed, check gluten in the soy sauce and consider gluten-free soy sauce or tamari.
Can I make it gluten-free?
Yes. Use gluten-free soy sauce or tamari and ensure all other ingredients are gluten-free.
Can I swap in other vegetables?
Yes. You can substitute or add vegetables like bell peppers, snap peas, carrots, or mushrooms.
How long does it take to prepare and cook?
About 20–25 minutes total (roughly 10 minutes prep and 10–15 minutes cooking).
How should I store leftovers?
Refrigerate in an airtight container for 3–4 days and reheat gently.
How spicy is it?
It includes 0.5 teaspoon red pepper flakes; reduce or omit if you prefer milder heat.
What should I serve it with?
Serve over rice or noodles; you can also use quinoa or another grain and add extra vegetables.
Is this suitable for vegetarians/vegans?
Yes. It’s plant-based with tofu; ensure no animal-derived ingredients are used.
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