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Menopause

Edamame & Tofu Sesame Stir-Fry

A quick soy-forward stir-fry rich in plant protein and phytoestrogens, with plenty of colorful vegetables and a light sesame-ginger sauce.

A tofu and edamame sesame stir-fry with broccoli and red pepper over brown rice
Prep 15 min Cook 12 min Total 27 min 4 servings

Soy foods like tofu and edamame supply isoflavones — plant compounds that mildly mimic estrogen and that some women find help with hot flashes. This stir-fry keeps sodium moderate and vegetables front and center.

Why it helps

Whole soy foods provide phytoestrogens and complete plant protein. Research on soy for hot flashes is mixed, but whole soy fits a heart-healthy, protein-rich midlife pattern regardless.

Ingredients

  • 1 block (400 g) firm tofu, pressed and cubed
  • 1.5 cups shelled edamame (fresh or frozen)
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 2 cups shredded cabbage or bok choy
  • 2 tbsp low-sodium soy sauce or tamari
  • 1 tbsp toasted sesame oil
  • 1 tbsp grated fresh ginger
  • 2 cloves garlic, minced
  • 1 tbsp rice vinegar
  • 1 tsp sesame seeds, to garnish
  • Cooked brown rice or quinoa, to serve

Instructions

  1. 1Heat a little sesame oil in a large wok or pan over medium-high. Add the tofu and cook until golden on several sides, about 6–8 minutes. Remove and set aside.
  2. 2Add the garlic and ginger to the pan and stir for 30 seconds until fragrant.
  3. 3Add the broccoli, pepper, cabbage, and edamame. Stir-fry 4–5 minutes until crisp-tender.
  4. 4Return the tofu, add the soy sauce and rice vinegar, and toss to coat for 1 minute.
  5. 5Serve over brown rice or quinoa, garnished with sesame seeds.

Nutrition (per serving, approximate)

320
Calories
22 g
Protein
22 g
Carbs
16 g
Fat
8 g
Fiber
430 mg
Sodium

Tips & swaps

  • Press the tofu well for the crispest result.
  • Use tamari to keep it gluten-free.
  • Bulk up the veg with mushrooms, snap peas, or carrots.