Dinner: Stir-Fried Tofu & Veggies with Brown Rice

This stir-fry combines golden tofu with colourful veggies and a savoury sauce, creating a balanced, protein-rich meal that’s satisfying and nourishing.

 

Ingredients:

• 1 block firm or extra-firm tofu (about 14 oz) 
• 1 tablespoon sesame oil (or olive oil) ]
• 2 tablespoons soy sauce (low-sodium preferred)
• 1 red bell pepper, sliced 
• 1 zucchini, sliced into half-moons 
• 1 carrot, julienned or thinly sliced 
• 1 small onion, sliced 
• 2 garlic cloves, minced 
• 1 teaspoon fresh ginger, minced (optional for extra flavor)
• 1 tablespoon rice vinegar (optional, for tang)
• 2 tablespoons water or vegetable broth (to deglaze the pan)
• 1 cup cooked brown rice (prepare according to package instructions)
• 1/4 cup almonds or cashews 
• Sesame seeds (for garnish, optional)
• Green onions, chopped (for garnish, optional)
• Salt and pepper, to taste

Instructions:

Step 1: Prepare the Tofu

• Drain and press the tofu: Wrap tofu in a clean kitchen towel or paper towels, place something heavy on top (like a skillet), and leave it for 15-20 minutes to remove excess moisture. This helps the tofu get crispy when stir-frying.
• Cut the tofu: Once the tofu is pressed, cut it into 1-inch cubes.

Step 2: Stir-Fry the Tofu

• Heat the pan: In a large skillet or wok, heat 1 tablespoon of sesame oil over medium-high heat.
• Cook the tofu: Add the tofu cubes to the hot pan and cook for 6-8 minutes, turning occasionally, until the tofu is golden and crispy on all sides. Remove the tofu from the pan and set aside.

Step 3: Stir-Fry the Vegetables

• Sauté the aromatics: In the same pan, add a bit more sesame oil if needed. Sauté the minced garlic and ginger for about 30 seconds until fragrant.
• Cook the vegetables: Add the sliced onion, bell pepper, zucchini, and carrot. Stir-fry for 5-7 minutes, until the vegetables are tender but still crisp.
• Add nuts: Stir in almonds or cashews for added protein, fats, and fiber.
• Deglaze the pan: Add the water or vegetable broth and scrape up any browned bits from the bottom of the skillet.

Step 4: Combine and Finish

• Add the tofu back: Return the crispy tofu to the pan with the vegetables.
• Season: Pour in the soy sauce and rice vinegar (if using). Stir everything together to coat the tofu and vegetables evenly. Taste, and add salt and pepper if needed.

Step 5: Serve

• Assemble: Serve the stir-fried tofu and vegetables over a bed of cooked brown rice.
• Garnish: Sprinkle with sesame seeds and chopped green onions for added flavor and texture.

Nutritional Benefits for Perimenopause and Menopause:

1. Tofu:

• Plant-Based Protein: Helps maintain muscle mass and provides sustained energy levels, especially important as muscle loss can occur during menopause.
• Phytoestrogens: Contains isoflavones that may help balance hormones and reduce symptoms such as hot flushes.

2. Red Bell Pepper:

• Vitamin C & Antioxidants: Supports skin health, boosts immunity, and reduces inflammation common during menopause.

3. Zucchini:

• Low in Calories, High in Fiber: Provides essential nutrients like vitamin C while supporting digestive health and hydration.

4. Carrot:

• Beta-Carotene & Fiber: Supports vision, skin health, and stable blood sugar levels.

5. Onion & Garlic:

• Anti-Inflammatory Properties: Help reduce joint pain and improve overall inflammation during menopause.

6. Brown Rice:

• Complex Carbohydrates & Fiber: Provides sustained energy, regulates blood sugar levels, and supports digestive health.

7. Nuts (Almonds or Cashews):

• Protein & Healthy Fats: Support hormone production, promote satiety, and reduce inflammation.
• Magnesium: Aids in reducing anxiety and stress.

8. Sesame Oil:

• Healthy Fats: Supports heart health and hormone balance while reducing inflammation.
• Antioxidants: Contains sesamolins and sesamin, which have anti-inflammatory properties.

 

Summary:

This Stir-Fried Tofu & Vegetables with Brown Rice is a nutritionally balanced meal rich in protein, healthy fats, and fiber. Ideal for women in perimenopause and menopause, it supports hormone balance, muscle health, energy levels, and overall well-being. The combination of tofu, vegetables, brown rice, and nuts helps manage menopausal symptoms like hot flushes, inflammation, and mood fluctuations, while also promoting skin, heart, and digestive health. Raspberry & Pomegranate Umri brings a fruity twist to this delicious stir-fry.