This tofu stir-fry is rich in plant-based proteins and includes ingredients with phytoestrogens, which may help support hormonal health during perimenopause and menopause. 

Prep time

5 min

Cook time

15 min


2 people


  • 1 block firm tofu, pressed and cubed
  • 2 cups broccoli florets
  • 1 bell pepper, thinly sliced
  • 1 carrot, thinly sliced
  • 2 tablespoons tamari or soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon minced ginger
  • 2 cloves garlic, minced
  • 1 tablespoon sesame seeds (for garnish)
  • Green onions, chopped (for garnish)
  • Rice or quinoa to serve


Step 1

Cook rice or quinoa according to package instructions.

Step 2

In wok or large pan, heat sesame oil over medium-high heat. Add cubed tofu and stir-fry until golden brown. 

Step 3

Add ginger and garlic, stirring for 1-2 minutes. 

Step 4

Add broccoli, bell pepper, and carrot to the pan, continuing to stir-fry until vegetables are tender-crisp. 

Step 5

Pour tamari or soy sauce over the mixture and toss to coat. 

Step 6

Garnish with sesame seeds and chopped green onions. 

Step 7

Serve over brown rice or quinoa for a wholesome, hormone-balancing meal.