Recipe description
July 30, 2026
Menopause Support Tofu Broccoli Skillet
A cozy tofu broccoli skillet to nourish digestion and balance.
Plant Based
High Protein
Protein Rich
78%
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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We found the following intolerances in the recipe ingredients: gluten, histamine
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Takes about 2 minutes.
Why this recipe fits you
- Fiber-rich broccoli and plant-based protein support gut health.
- Includes polyphenol-rich aromatics (garlic, ginger) and chili for flavor and variety.
- Quick, balanced skillet with plant foods suitable for busy days.
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
Soy sauce
2
tablespoon
Oil, sesame
1
teaspoon
Ginger
1
teaspoon
Cayenne pepper
0.5
teaspoon
Onion, green
2
piece
Rice
1
cup
Instructions
1
Press and drain tofu for 15 minutes, then cut into 1-inch cubes.
2
Heat sesame oil in a skillet over medium heat. Add minced garlic and ginger, sauté for 30 seconds.
3
Add tofu cubes and cook until lightly browned on all sides, about 5-7 minutes.
4
Add chopped broccoli and stir-fry for 4-5 minutes until tender-crisp.
5
Pour in soy sauce and sprinkle red pepper flakes. Toss to coat evenly and cook for 2 more minutes.
6
Garnish with sliced green onions and serve hot over cooked rice.
More Recipes For Your Gut
Nutrition
430 kcal
Calories
15 g
Protein
50 g
Carbohydrates
6 g
Fiber
3 g
Sugar
14 g
Fat
3 g
Saturated fat
2 g
Salt
FAQ
Is this menopause-friendly?
It’s plant-based, fiber-rich, and includes soy for protein; designed for easy, everyday meals. It’s not a medical treatment.
How much protein and fiber does it provide?
It’s a good source of plant-based protein from tofu and fiber from broccoli and rice; exact amounts depend on serving sizes.
Are there common allergens?
Contains soy and sesame; check gluten in the soy sauce. Use a gluten-free soy sauce if needed.
Can I adjust the spice level?
Yes, you can reduce or omit the red pepper flakes.
How should I store leftovers?
Refrigerate in a sealed container; it will keep for about 3–4 days; reheat gently.
Is it suitable for a low-sodium diet?
Soy sauce adds sodium; use a low-sodium version or reduce the amount.
How should I serve it?
Serve hot over cooked rice; you can swap rice for quinoa or cauliflower rice.
Can I substitute ingredients?
Yes, you can swap in different veggies; press the tofu well and feel free to omit the red pepper flakes.
Is soy appropriate for menopause, and should I worry about isoflavones?
Soy contains isoflavones; evidence on menopause symptoms is mixed. If unsure, talk to a clinician. This recipe is not a medical treatment.
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