Recipe description
July 28, 2026
Menopause Support Tofu Broccoli Dinner Plate
Tofu broccoli dinner that supports gentle gut balance and fiber diversity.
Plant Based
Digestive Support
92%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: soy, sulfites, tree_nut, sesame
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from broccoli and plant-based protein.
- Includes polyphenol-rich vegetables and olive oil.
- Balanced with protein, fiber, and colorful vegetables for gut diversity.
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
Oil, olive
2
tablespoon
Garlic
2
clove
Soy sauce
1
tablespoon
Ginger
1
teaspoon
Black pepper
0.5
teaspoon
Sesame seeds
1
teaspoon
Instructions
1
Press and drain tofu to remove excess water, then cut into 1-inch cubes.
2
Steam or blanch broccoli florets until bright green and tender-crisp, about 4-5 minutes.
3
Heat olive oil in a skillet over medium heat. Add minced garlic and grated ginger, sauté for 30 seconds until fragrant.
4
Add tofu cubes to the skillet and cook until lightly golden on all sides, about 5-7 minutes.
5
Pour in soy sauce, toss gently to coat, and cook for another 2 minutes.
6
Add steamed broccoli to the skillet, toss to combine, and season with black pepper.
7
Transfer to serving plates, sprinkle with sesame seeds, and serve immediately.
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Nutrition
320 kcal
Calories
12 g
Protein
14 g
Carbohydrates
5 g
Fiber
3 g
Sugar
34 g
Fat
7 g
Saturated fat
0.8 g
Salt
FAQ
Is this dish suitable for a menopause-friendly dinner?
Yes. It’s plant-based, provides tofu protein and broccoli fiber, and is quick and balanced. For personalized menopausal guidance, consult a healthcare professional.
What are the key nutrients in this plate?
Protein from tofu; fiber and polyphenols from broccoli; healthy fats from olive oil; plus garlic, ginger, and sesame for flavor.
Is it vegan and gluten-free?
It’s vegan. Gluten-free if you use gluten-free soy sauce.
How should I store leftovers and how long will they keep?
Store in an airtight container in the fridge for up to 3 days. Reheat gently.
What substitutions work if I don’t have an ingredient?
Tofu substitute: tempeh or chickpeas; broccoli substitute: other greens or vegetables; soy sauce substitute: tamari (gluten-free) or coconut aminos; sesame seeds: optional.
How can I adjust the recipe to serve more or fewer people?
Scale all ingredients proportionally; for 1 serving, halve the quantities.
Are there sodium considerations due to soy sauce?
Soy sauce contains sodium; use a low-sodium version or reduce the amount.
Can I prep this dish in advance?
Yes. Press and marinate the tofu ahead, chop the broccoli, and store separately; reheat and toss with the sauce.
What are tips for flavor variation or adding more vegetables?
Add peppers, mushrooms, or carrots; finish with lemon juice or sesame oil; try other spices.
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